10 ways to deal with anxiety

Anxiety can be a challenging experience, but there are several methods that can help you cope with it.  You can try the following methods:


  1. Deep Breathing: Practise deep breathing exercises to activate your body’s relaxation response. Take a slow, deep breath in with your nose, hold it for a moment, and then slowly let it out through your mouth. Focus on the sensation of your breath and allow it to calm your nervous system.
  1. Progressive Muscle Relaxation (PMR): This technique involves tensing and then releasing different muscle groups to promote physical and mental relaxation. Start from your toes and work your way up to your head, consciously tensing and relaxing each muscle group.
  1. Mindfulness Meditation: Engage in mindfulness meditation to bring your attention to the present moment. Sit quietly and observe your thoughts and sensations without judgement. This practice can help you develop a greater sense of calm and reduce anxiety over time.
  1. Exercise: Regular physical activity can be an effective way to manage anxiety. Engage in activities like walking, running, dancing, or any other form of exercise that you enjoy. Exercise releases endorphins, which are natural substances that improve mood.
  2. Healthy Lifestyle: Maintain a healthy lifestyle by getting enough sleep, eating a balanced diet, and avoiding excessive caffeine and alcohol. Lack of sleep and poor nutrition can contribute to increased anxiety levels.
  1. Challenge Negative Thoughts: When anxiety arises, identify and challenge negative thoughts that contribute to your anxiety. Consider whether there is evidence to back up these ideas and whether there might be other possible answers. Positive, realistic thoughts should take the place of negative ones.
  1. Social Support: Reach out to trusted friends, family members, or support groups for understanding and encouragement. Sharing your feelings with others can provide emotional support and help alleviate anxiety.
  1. Time Management: Organise your time effectively to reduce stress and anxiety.  Prioritise your work, make achievable goals, and divide it up into small steps. This approach can help you feel more in control and less overwhelmed.
  1. Relaxation Techniques: Explore various relaxation techniques such as listening to calming music, taking a warm bath, practising yoga, or engaging in hobbies that you find enjoyable and relaxing. Find activities that help you unwind and make time for them regularly.
  1. Seek Professional Help: If anxiety becomes overwhelming or significantly interferes with your daily life, consider seeking help from a mental health professional.  They can offer you extra advice and assistance that is catered to your particular need.

Remember,  Do not forget that every person is different, thus what suits one person may not suit another. It’s important to find coping mechanisms that resonate with you and seek professional help if needed.

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