Anxiety is a normal emotion characterized by feelings of fear, dread, and unease. It is often
accompanied by physical symptoms such as restlessness, sweating, rapid heartbeat, and
tension (1).
While it is normal to feel anxious in certain situations, such as when faced with a challenging
problem or decision, anxiety disorders are different. People with anxiety disorders experience
persistent, overwhelming fear and anxiety that can interfere with their daily lives.
There are a number of ways to cope with and manage anxiety (2).
1. Practice relaxation techniques
Deep breathing, “progressive muscle relaxation”, and mindfulness meditation are all relaxation
techniques that can help reduce anxiety.
2. Exercise regularly
Physical activity can help reduce anxiety and improve mood. Try to do thirty minutes of
“moderate-intensity exercise” on most days of the week, like cycling or brisk walking.
3. Get enough sleep
Lack of sleep can increase anxiety, so it is important to get enough rest. Aim for 7-9 hours of
sleep per night.
4. Eat a healthy diet
A healthy diet can help improve mood and reduce anxiety. Aim for a diet that is rich in fruits,
vegetables, and whole grains, and avoid sugary and processed foods.
If you find yourself facing an anxiety attack, there are steps you can take to calm yourself down.
The strategies mentioned earlier can only help prevent anxiety attacks from occurring, but if
you are already experiencing one, try these tips to manage your anxiety:
1. Take Deep Breaths
Inhale slowly and exhale slowly, focusing on your breath and letting go of any tension in your
body.
2. Try progressive muscle relaxation
Start with your toes and work your way up to your head as you tense and relax each muscle
group.
3. Practice Mindfulness
Focus on the present moment and try to let go of any worries about the past or future.
4. Seek Support
Talk to a trusted friend, family member, or mental health professional about your feelings.
Do I Have Anxiety?
It is not possible to say whether you have anxiety or not without more information. However,
the most common symptoms include:
Persistent worrying
Difficulty controlling feelings of worry
Difficulty sleeping
Shortness of breath
Sweaty hands or feet
Heart palpitations
Cold feet or hands
Nausea
Dry mouth
Muscle tension
Dizziness
Numbness or tingling in the hands or feet
Frequent urination or diarrhea
Feelings of impending danger or panic
If you suspect these symptoms, it is important to consult with a medical professional, they can
help determine if you are experiencing anxiety and, if so, provide treatment and support to
manage your symptoms.
Here are a few strategies that can help you manage stress:
1. Identify The Sources Of Your Stress
Understanding what is causing your stress can help you take steps to manage it.
2. Make time for relaxation and self-care
It is important to prioritize self-care and make time for activities that help you relax, such as
reading, spending time in nature, or getting a massage.
3. Use positive thinking
Try to focus on the positive aspects of a situation and find ways to reframe negative thoughts.
What Are Three Positive Methods Of Managing Stress?
Here are three best methods that may be helpful for reducing stress:
1. Social Support
Connecting with others, whether through friendships, relationships, or support groups, can
provide a sense of belonging and help reduce stress.
2. Maintaining A Healthy Lifestyle
Taking care of your physical and emotional health can help reduce stress. It could mean doing
things like getting enough sleep, eating right, and doing activities that make you happy and
relaxed.
3. Mindfulness
Being mindful means paying attention in the current moment without passing judgment on
your ideas or emotions. This can help alleviate stress by allowing you to acknowledge and
accept your emotions, rather than trying to suppress or ignore them.
Deep Breathing Exercise For Stress
Deep breathing exercises are a type of breathing exercise that can decrease stress and boost
relaxation. Here is a step-by-step guide to deep breathing:
Find a peaceful place and lie down.
Now put one hand on your chest and the opposite hand on your tummy.
Take a deep breath through your nose, filling your lungs with air and allowing your belly to
expand.
Try to hold your breath for a few seconds.
Now breathe out slowly through your mouth, allowing the air to escape and your belly to
relax.
Repeat the process for a few minutes, focusing on your breath and the sensation of your
hands moving up and down with your chest and belly.
How Can Breathing Exercises Reduce Stress?
Breathing exercises can help reduce stress in several ways. When we're stressed, our breathing
tends to become shallow and rapid, which can increase the production of stress hormones and
further contribute to feelings of anxiety and tension (3).
On the other hand, deep breathing can help the body activate its relaxation response, which
counteracts the stress response.
Deep breathing activates the parasympathetic nervous system, which is responsible for
controlling the body's rest and relaxation responses. This can help slow down the heart rate,
lower blood pressure, and reduce muscle tension (4).
In addition, deep breathing can help increase the production of endorphins, which are
chemicals that promote feelings of happiness and well-being.
References
1. Levitt EE. The psychology of anxiety. Routledge; 2015 Sep 25.
2. Lipsky D. From anxiety to meltdown: How individuals on the autism spectrum deal with
anxiety, experience meltdowns, manifest tantrums, and how you can intervene effectively.
Jessica Kingsley Publishers; 2011 Aug 15.
3. Naik GS, Gaur GS, Pal GK. Effect of modified slow breathing exercise on perceived stress and
basal cardiovascular parameters. International journal of yoga. 2018 Jan;11(1):53.
4. Rovsing C, Rovsing H, Liboriussen CH, Jensen MK, Andersen SS, Andersen SS, Kristensen S,
Jochumsen M. Deep Breathing Increases Heart Rate Variability in Patients With Rheumatoid
Arthritis and Systemic Lupus Erythematosus. JCR: Journal of Clinical Rheumatology. 2021
Oct 1;27(7):261-6.
