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Anxiety is a common emotion but can become a problem when excessive. Its a negative experience for many people and can manifest in a variety of ways. It can be mild or severe and can be caused by a range of factors such as external stress, trauma, genetics, and environmental factors. It is seen in both children and adults and all sexes.

Anxiety includes worrying excessively and inability to control that worry. For some it can include muscle tension, aches and pains, irritability, sleep disturbances and panic like symptoms. It can interfere with your life functioning and affect work/school and family life.

Thankfully there are many practices that can used to help decrease anxiety and improve one’s overall mental health.

1. Exercise

One of the most effective ways to deal with anxiety is through exercise. Physica activity has been shown to release endorphins, which are natural mood-boosting chemicals in the brain. Exercise also helps reduce stress and tension in the body, which can help reduce anxiety symptoms. Consistency is the key of course!

2. Deep Breathing

Deep breathing is another effective way to manage anxiety. By slowing down your breathing and taking deep breaths from your diaphragm, you can reduce the physical symptoms of anxiety such as rapid heartbeat and shallow breathing and is my personal favorite way to decrease it quickly.

3. Meditation and Mindfulness

Meditation and mindfulness practices are also effective for managing anxiety. These practices involve focusing your attention on the present moment, rather than worrying about the past or future. They can help reduce the tendency to ruminate on negative thoughts and can improve overall mental clarity and focus. It seems tough initially but just like anything else, gets easier with daily practice. Try beginning with just 5-10 mins per day.

4. Cognitive Behavioral Therapy (CBT)

CBT is a type of talk therapy that can help individuals identify and change negative thought patterns that contribute to anxiety. This type of therapy focuses on identifying and changing cognitive distortions, which are inaccurate and unhelpful beliefs and thought patterns. It’s widely popular and considered one of the most effective ways to deal with anxiety.

5. Support Groups

Support groups can also be helpful for individuals with anxiety. These groups provide a safe space for individuals to share their experiences and receive support from others who are going through similar struggles. They can also provide a sense of community and connection, which can help reduce feelings of isolation and loneliness.

6. Medication

In some cases, medication may be necessary to manage anxiety. Antidepressants and anti-anxiety medications are commonly prescribed to individuals with anxiety disorders. It is important to work with a healthcare professional such as a psychiatrist, nurse practitioner or a PCP to determine the most appropriate treatment plan for your individual needs.

7. Self-Care

Finally, self-care is an important component of managing anxiety. This can involve engaging in activities that you enjoy, getting enough sleep, eating a healthy diet, and practicing good hygiene. Prioritizing self-care can help reduce stress and improve overall mental health.

In conclusion, there are many practices that can be used to manage anxiety. It is important to find the practices that work best for you and to prioritize self-care in order to improve overall mental health. If you are struggling to cope with anxiety, it is important to seek professional help. Mental wellness matters!!