‘You Getter Better’ Blog

Information & Support from The Better Institute

Managing Anxiety

August 7, 2023

Anxiety can be overwhelming, but there are techniques you can employ to reduce its impact on your daily life. Here are three effective ways to manage anxiety:

  1. Deep Breathing and Grounding Techniques: When anxiety strikes, deep breathing exercises can help you regain a sense of calm and control. Take slow, deep breaths, focusing on the sensation of the breath entering and leaving your body. Combine this with grounding techniques, such as noticing and describing your immediate surroundings or engaging your senses (e.g., feeling the texture of an object or listening to calming music). These practices can help redirect your attention away from anxious thoughts and bring you back to the present moment.

  2. Mindfulness and Meditation: Incorporating mindfulness and meditation into your routine can greatly reduce anxiety symptoms. Regular practice helps cultivate a non-judgmental awareness of your thoughts and emotions. Begin with short guided meditations or mindfulness exercises that encourage you to observe your thoughts and bodily sensations without judgment. Over time, mindfulness can help you better recognize and manage anxious thoughts, allowing for greater clarity and calmness.

  3. Healthy Lifestyle Habits: A healthy lifestyle can significantly impact your overall mental well-being and help manage anxiety. Establish a routine that includes regular exercise, sufficient sleep, and a balanced diet. Exercise releases endorphins, which promote feelings of well-being, while proper sleep and nutrition contribute to better emotional regulation. Additionally, limit the consumption of caffeine and alcohol, as they can exacerbate anxiety symptoms. Prioritize self-care activities, such as engaging in hobbies, spending time with loved ones, or practicing relaxation techniques.