anxiety strategies

Anxiety is like having a persistent worry or fear that doesn’t go away easily, even if there’s no immediate danger. It’s a bit like having an alarm inside you that goes off too often, and sometimes, there might be no clear reason. That alarm can make you feel nervous, restless, or tense. It can affect your body, causing things like a racing heart, sweating, physically shaking or feeling wobbly. It’s kind of like a fleet of fire engines coming to your home when there’s no fire – sometimes anxiety is a physiological reaction that does not match the situation.

Everyone feels anxious from time to time, like before an interview or a test or when facing something unknown. That’s when anxiety is positive – it keeps us focused. Feeling anxious is our body’s natural response to stress.  Anxiety often manifests through symptoms like restlessness, excessive worry, and physical signs such as increased heart rate or insomnia.

Incorporating natural strategies into daily routines can significantly mitigate anxiety’s impact. Natural methods to manage anxiety and its symptoms include the following but it’s important to explore a variety of strategies to find what works best for you as an individual.

Physical activity is a powerful anxiety reliever. Regular exercise helps release endorphins, natural brain chemicals that can enhance our sense of well-being. Exercise improves our sleep and reduces stress. Aerobic exercises like jogging, swimming, or walking can be effective.

Mindfulness practices encourage living in the present moment and observing thoughts and feelings without judgment. Meditation can help with emotional regulation and reducing stress levels.

Diet has an impact on mental health. Reducing caffeine and sugar intake can help manage anxiety levels and have an overall positive impact on our bodies and minds.

Anxiety can disrupt sleep and poor sleep can exacerbate anxiety. Establishing a regular, relaxing bedtime routine and ensuring a comfortable sleep environment can improve sleep quality, helping manage anxiety.

Techniques such as diaphragmatic breathing, where you focus on deep, even breaths, can help calm the nervous system and reduce anxiety. Practice when calm for use when anxious.

Spending time in nature can lower stress levels. Nature’s calming effect on the mind is associated with reduced rumination and enhanced mood.

Writing can provide an outlet for expressing what’s on your mind and may help to reduce anxiety by organising thoughts and finding solutions.

Certain scents, like lavender, have been found to have a calming effect. Feed your senses to feel more calm. Feed your main senses (sound, touch, smell, taste, touch) by using calming music, aromas you enjoy, having soft fabrics on your skin etc.

Building a support network of friends and family can provide a sense of belonging and security, reducing feelings of isolation and anxiety.

These suggestions offer a holistic approach to reducing stress and anxiety.  Start small by taking baby steps in the right direction!

Incorporating these natural strategies can provide relief from anxiety and its symptoms. Be patient with yourself. Praise yourself for everything you do. They may not be a substitute for professional medical advice or treatment so please consult with a healthcare provider for a comprehensive approach to managing anxiety.

www.carolinecrotty.ie Caroline Crotty BSocSc MA MSc Psych MPsychSci