Simple Strategies to Calm

Your Mind and Take Control of Anxiety

1. Self-Help Strategies to Reduce Anxiety

Practice Deep Breathing

Deep breathing is an effective way to calm the nervous system and reduce stress. One method you can use to practice deep breathing is called the 4-7-8 breathing technique: you breathe in for four seconds, hold your breath for seven seconds, then breathe out slowly for eight seconds. While this technique is simple, it still effectively regulates your breathing, evokes feelings of relaxation, and reduces anxiety symptoms quickly. It is a great method for stress management in any setting.

Healthy Diet

A balanced diet is important in managing anxiety and nutrient-dense foods, particularly foods that contain omega-3 fatty acids, like salmon, walnuts and flaxseeds, are beneficial for overall brain health, and may assist in lowering stress. Likewise, foods that contain magnesium, like spinach, almonds and bananas, offer support to regulate the nervous system to be more relaxed. Foods containing probiotics, such as yogurt, kimchi, and sauerkraut, support the gut, an important area in mental health. Also, minimizing caffeine, sugar and alcohol will help minimize moods and your feelings of anxiety. Remember, a balanced diet is important in managing anxiety and other stressors.

Mindfulness and Meditation

Mindfulness is focusing on your thoughts while being non-judgmental. When you practice mindfulness, you become more rooted in the present moment and develop a delicate awareness of your surroundings and your own experience. Meditation as a practice can be very effective, and you may particularly enjoy guided meditations. This approach helps you build mental capabilities to remain calm when under pressure. You will ultimately experience life as more calm and balanced because of mindfulness and meditation, and will become more resilient and emotionally regulated over time.

Get Sufficient Sleep

Sufficient sleep is important for anxiety reduction because lack of sleep worsens symptoms. Going to sleep and waking up at the same time each day, not using a screen before bed, and establishing a relaxing routine to wind down can significantly improve sleep quality so the mind is calmer and less anxious.

Avoid Caffeine and Alcohol

You are familiar with caffeine and alcohol consumption because both substances may help stimulate or make you feel more anxious. While the initial boost of coffee may temporarily keep you awake and alert, too much coffee will lead you to feel jittery and your heart to race. Instead of coffee during these times, you can focus on calming drinks, such as herbal teas (ex. chamomile and peppermint), decaf items, or coconut water, which is a great source of hydration and is full of electrolytes. While alcohol may provide you with some initial relaxation, drinking too much of it can increase your anxiety and sense of your anxiety. Both moderation and making better choices can support your mood, feelings, and even your anxiety overall.

2. Managing Anxiety in Daily Life

Identify the triggers

Recognizing triggers is a key part of managing anxiety well. When you know what situations or behaviors create some level of stress or anxiety, you can start to prepare for them and respond to them. You can then practice specialized coping strategies that you fashioned with your mental health provider to get through those moments successfully and have reduced anxiety over those events in the future.

Set Realistic Goals

Dividing tasks into smaller, manageable steps can alleviate feelings of being overwhelmed. Setting priorities and reasonable deadlines can also help reduce feelings of stress.

Develop Healthy Coping Mechanisms

Rather than using negative strategies such as alcohol or avoidance, strive to have a healthy way to cope with anxiety. Writing out your thoughts and feelings can clarify your mind and help you process feelings. Talking to a friend or family for comfort and support can help alleviate anxiety. Engaging in creative activities such as painting or music can also serve as an emotional outlet to alleviate stress and promote relaxation for emotional well-being. Learning to replace negative strategies with these positive coping strategies can aid you during difficult and challenging periods.

Stay Connected with Supportive People

Being connected to people who are supportive can help reduce anxiety and feelings of loneliness. For example, finding a friendly ear in a friend, family member or therapist, going to support groups for anxiety related loneliness, taking part in social activities, and time spent with pets are all ways to connect to people, pets, or support groups that can provide comfort and emotional resilience.

Engage in Relaxation Techniques

Practicing relaxation methods such as progressive muscle relaxation and aromatherapy can help to reduce stress and anxiety, create calmness and overall well-being, and help you cope with life’s challenges each day.