How to manage anxiety: 4 simple and practical tips + toolbox

Anxiety is a quite common experience. How often are you feeling it? Does it interfere with your daily activities? If so, then continue reading. In the next few paragraphs I set out some practical tips to manage anxiety. These have worked for me personally, and have also been proven to help many others. Here it goes: 

1. Take a short moment to understand your anxiety

Instead of trying to avoid it or react upon it, try to understand what triggers your anxiety. Keeping a journal can help identify patterns and specific stressors. Understanding the root cause of your anxiety is the first step toward overcoming it.
Once you’ve identified the triggers of your anxiety, it’s time to take proactive steps to manage and reduce it.

2. Explore what tools best work for you 

Experiment with different techniques to see what helps you most. Explore different coping mechanisms such as: deep breathing exercises, mindfulness practices, physical activity, or engaging in hobbies that you enjoy. More on this below*.

3. Create your own toolbox of coping mechanisms that work for you 

Put together a list of tools and techniques that work for you, and add and remove from the tool box as you progress further in your journey of life. Things change, and so, from time to time, should your toolbox.

4. Make it a habit to apply the tools from your toolbox

Knowing what the tools are will not change anything, as knowledge is nothing without action. Make time for implementing the tools in your day-to-day life. 

Here are some coping mechanisms for reducing anxiety you can explore to include in your toolbox:

(Remember, it’s okay to take things one step at a time)

• Practise deep breathing techniques

Deep breathing exercises, such as the 4-7-8 technique (inhale for 4 seconds, hold for 7, and exhale for 8). 
My personal favourite is 5-5-5 (inhale for 5, hold for 5 and exhale for 5). Minimum 3 rounds.

• Stay active

Regular physical activity is a natural anxiety reliever. Aim for at least 30 minutes of moderate exercise most days. Activities like walking, yoga, or swimming can help reduce anxiety and improve your mood. Key word in this is moderate. 

Walking in the park/nature works best for me.

• Limit caffeine and alcohol

Both caffeine and alcohol can exacerbate anxiety. Monitor your intake and try to reduce consumption, especially during periods of heightened stress.

I limit my coffee intake 1 or 2 cups a day, and only before 12pm (decaf after).
I found that red wine affects me the least, so when I really want wine with my meal, I opt for red. 
Explore what works for you, or cut these entirely.

• Practice mindfulness and meditation

Mindfulness and meditation can help ground you in the present moment. Start with just a few minutes each day. Apps like Headspace or Calm can guide you through beginner exercises.
Deep breathing meditations and silent meditation work best for me.

• Stay informed, not overwhelmed

It is important to stay informed, but constant exposure to news and social media can increase anxiety. Set boundaries for how much time you spend on these activities and seek out positive content.
I put my phone away 1 hour before sleep time and I don’t check it for the first 2 hours after waking up. 

•  Prioritise sleep

Good quality sleep is essential for mental health. Create a relaxing bedtime routine, avoid screens before bed, and ensure your sleeping environment is comfortable.
I make time (however short or long) for reading, journaling and short meditation before I fall asleep. This has worked magic for the quality of my sleep.

• Establish a routine

Having a daily routine can provide structure and a sense of control. Try to wake up, eat, and go to bed at the same time each day. This consistency programmes safety feelings in you, which can help reduce feelings of uncertainty and anxiety.
I go to bed, wake up, meditate and eat breakfast at the same time every day. PS. It is ok to have some exceptional days, as long as these are conscious/intentional decisions.

• Seek help

If anxiety becomes overwhelming, don’t hesitate to seek help. Remember, managing anxiety is a journey, and it’s okay to seek help along the way. There’s no shame in asking for help when you need it.
I was, and still am, working with a coach, who helped with my journey.

Conclusion

Overcoming anxiety is a process, and it’s important to be patient with yourself. By incorporating these strategies into your daily life, you can build resilience and find greater peace and calm. Remember, it’s okay to take things one step at a time.

If you would like to know more about my own journey of overcoming anxiety, or if you would like to explore how I could help you, then please feel free to contact me.

Yours,