Common symptoms include:

• Constant worry

• Racing thoughts

• Difficulty concentrating

• Fear of the worst-case scenario

Physical Symptoms:

• Muscle tension

• Shortness of breath

• Insomnia or trouble sleeping

• Heart palpitations

Techniques to manage Anxiety

There are several techniques that can help alleviate anxiety, and it’s important to explore which methods work best for you so you can live you best life! Here are some strategies that have helped many people, including myself, find relief:

1. Mindfulness & Meditation

Seriously! Mindfulness helps you stay present in the moment, which can interrupt the cycle of anxious thinking. Meditation, whether through deep breathing exercises or body scan techniques, can relax the mind and reduce stress.

• Focused Breathing: Inhale deeply for four seconds, hold for four, and exhale slowly for four.
• Body Scan Meditation: Mentally scan your body from head to toe, noting any tension and consciously releasing it.
• Guided Meditation: Use an app or online video to guide you through relaxation techniques and mental imagery.
  

2. Cognitive Behavioral Therapy (CBT)

If you’ve been through any professional psychological help, you know the term CBT! This type of therapy focuses on identifying and changing negative thought patterns that fuel anxiety. By practicing CBT on your own, you can challenge irrational fears and develop healthier ways of thinking.

• Identify Distorted Thoughts: Write down anxious thoughts and evaluate whether they are based on facts or worst-case scenarios.

• Reframe Negative Thoughts: Replace irrational thoughts with more realistic, balanced ones.

• Journaling: Track your thoughts and emotions to recognize patterns and triggers over time.

3. Exercise & Physical Activity

Physical activity is one of the most effective ways to reduce anxiety. Exercise releases endorphins—natural chemicals that improve mood—and lowers stress hormones. You can try:

• Brisk Walking or Jogging: A 20-minute walk or jog can significantly reduce stress levels.

• Yoga or Stretching: Incorporates mindfulness while also easing tension in the body.

• Strength Training or Cardio: These activities increase energy and promote overall well-being.

Tips for Managing Anxiety Day-to-day

In addition to structured techniques, there are everyday habits that can help you manage anxiety on a daily basis. Implementing small changes in your routine can make a big difference over time. Here are some tips for reducing daily anxiety:

• Stay Connected with Others: Reach out to friends or family members for support. Social connections provide emotional support, which can alleviate feelings of isolation.

• Practice Self-Compassion: Remind yourself that it’s okay to feel anxious sometimes, and don’t be too hard on yourself. Self-criticism can worsen anxiety.

• Prioritize Sleep: Good quality sleep is essential for mental health. Try to establish a consistent sleep routine and create a calming bedtime environment.

When to Seek Professional Help

While self-management techniques are valuable, there are times when anxiety may become too overwhelming to manage on your own. Online therapy has become an increasingly popular and accessible option for people who are looking for professional support but may not have easy access to in-person therapy.

• Convenience and Flexibility: You can schedule sessions at times that work best for you, whether early in the morning or late at night.

• Comfortable Environment: Attend therapy from the comfort of your own home, which can reduce the anxiety of going to an office.

• Affordability: Online therapy tends to be more affordable than in-person therapy, making it an accessible option for those on a budget.

There are many different online therapy programs, personal I have found success on Better Help.

• Large network of therapists (Find which works best with you!)
• Offers video and phone calls, along with messaging & live chat.
• Additional worksheets, journal prompts, and webinars included.

Check out Better Help Here!

Anxiety may feel overwhelming at times, but there are numerous techniques and strategies that can help you manage it more effectively. Whether through mindfulness, CBT, exercise, or breathing exercises, small changes can have a big impact on your mental health. If anxiety becomes too much to handle alone, online therapy can be a valuable resource, offering flexibility, accessibility, and professional support. Remember, it’s okay to ask for help!

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