10 Proven Strategies to Manage Anxiety | Effective Tips for Stress Relief & Mental Health
Let’s cut to the chase: anxiety sucks.
It can turn the simplest tasks into Herculean efforts and make you feel like your brain is on a never-ending loop of worst-case scenarios. But here’s the good news—there are ways to manage anxiety without completely losing your marbles
1. Breathe Like You Mean It
You’d be amazed at how powerful deep breathing can be. When anxiety hits, your body goes into fight-or-flight mode. Deep breathing helps reset your nervous system.
Try This: Box Breathing — Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold for 4 seconds. Repeat until you feel a sense of calm wash over you. It’s like giving your brain a mini-vacation.
Box Breathing Tutorial on YouTube - Follow along with this simple video to master box breathing.
2. Get Moving
Exercise is a fantastic way to burn off anxious energy. Whether it’s a walk around the block, a dance party in your living room, or a full-blown workout, moving your body helps release endorphins that combat anxiety.
Try This: Dance Like Nobody’s Watching — Put on your favorite playlist and dance around your house. Not only will you get your heart rate up, but you’ll also have a blast doing it.
30-Minute Dance Workout on YouTube - Get your groove on with this fun and energetic dance workout.
3. Embrace the Chaos with Humor
Sometimes, anxiety makes everything feel like it’s spiraling out of control. Instead of fighting it, lean into the absurdity with a good laugh. It’s okay to find humor in the chaos.
Try This: Watch Stand-Up Comedy — Queue up your favorite stand-up special or watch funny clips online. Laughter really is the best medicine.
Netflix Comedy Specials - Find a range of stand-up comedy specials that are sure to make you laugh.
4. Mindfulness and Meditation
Yeah, I know—it sounds cliché. But mindfulness and meditation are incredibly effective. They help you stay present and focused, reducing the power of anxious thoughts.
Try This: Guided Meditation Apps — Apps like Headspace or Calm offer guided meditations that are perfect for beginners. Even just 5 minutes a day can make a difference.
5. Write It Out
WRITE IT OUT ✍️ | Journaling is a great way to get your anxious thoughts out of your head and onto paper.
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Journaling is a great way to get your anxious thoughts out of your head and onto paper. It helps you process what you’re feeling and gain some perspective.
Try This: Stream of Consciousness Writing — Set a timer for 10 minutes and write without stopping. Don’t worry about grammar or spelling—just let your thoughts flow. You might be surprised at what comes out.
6. Stay Connected
Isolation can make anxiety worse. Reach out to friends, family, or a support group. Sometimes, just talking about what you’re going through can be incredibly relieving.
Try This: Join an Online Support Group — There are tons of online communities where you can connect with others who understand what you’re going through. It’s a great way to feel less alone.
Reddit: r/Anxiety - Join the Anxiety subreddit to share experiences and find support from others dealing with anxiety.
7. Limit Caffeine and Sugar
I hate to be the bearer of bad news, but caffeine and sugar can exacerbate anxiety. Try cutting back and see if it makes a difference.
Try This: Switch to Herbal Tea — Instead of your usual coffee, try a calming herbal tea like chamomile or peppermint. It’s a soothing way to start your day.
10 Calming Herbal Teas - A list of herbal teas that help reduce anxiety.
8. Practice Self-Compassion
Anxiety can make you feel like you’re failing at life. Be kind to yourself. You’re doing the best you can, and that’s enough.
Try This: Positive Affirmations — Write down a few positive affirmations and repeat them to yourself when you’re feeling anxious. It might feel silly at first, but it can help rewire your brain to think more positively.
Affirmations for Anxiety Relief - A guide to using affirmations to combat anxiety.
9. Seek Professional Help
There’s no shame in asking for help. Therapists can provide you with tools and strategies to manage your anxiety effectively. Therapy modalities like EMDR, CBT, and DBT are especially helpful.
Try This: Book a Therapy Session — If you haven’t already, consider booking a session with a licensed therapist. They can offer you personalized support and guidance.
10. Create a Safe Space
Having a go-to place where you feel safe and calm can make a world of difference. It doesn’t have to be a physical space—it could be a mental space you retreat to when things get tough.
Try This: Visualization — Close your eyes and visualize a place where you feel completely at peace. It could be a beach, a forest, or even your own bed. Spend a few minutes there whenever you need to escape.
Guided Visualization for Relaxation - A calming guided visualization video.
Managing anxiety is an ongoing process. It’s not about eliminating it entirely (wouldn’t that be nice?), but about finding ways to live with it without letting it take over your life. Try these strategies, find what works for you, and let us know in the comments if there’s anything I missed!
Remember—you’re not alone in this! You got this!