Reducing Anxiety

Top Ten Effective Tips for Reducing Anxiety

Anxiety is defined as the feeling of being threatened or in danger. It’s a feeling of unease, such as worry or fear, that ranges from mild to severe. Everyone experiences anxiety at some point in their life.

The DSM-5 has identified a wide range of anxiety disorders such as specified anxiety disorder, generalized anxiety disorder, and a variety of phobias. However, only a small percentage of people suffer from these disorders. Statistics show that roughly 70 percent of the population experience anxiety symptoms while performing daily tasks.

If an individual, for example, is preparing for an important presentation at work or a job interview, a certain amount of anxiety is expected and necessary for the task at hand. But when it exceeds the standard limit, it can interfere with a person’s life.

Researchers have identified three main coping strategies to help people manage anxiety. These are physical strategies, thought modification strategies, and lifestyle modification strategies.

This article will provide you with ten effective ways to help you reduce anxiety.

1. The 3-3 rule

Anxiety 3-3 rule

Th 3-3 rule is a useful technique used for those experiencing sudden waves of anxiety. It can help to distract your mind from the perceived threatening situation and accelerating thoughts that accompany the condition. 

The key is to follow the three steps below:

By taking deep breaths and following these steps, you are likely to feel more grounded a lot quicker.

2. Cognitive modification

whiteriver manor - personality disorders

Fear of uncertainty is the key element around which anxiety revolves.

Changing your thought patterns helps to reduce anxiety and allows you to overcome your fears. All this can be a complicated process for some people, but not impossible.

The following steps can help you change your thoughts about a specific situation:

3. Regular exercise

replacing sport for bad habits

Exercise is synonymous with good mental health. Physical activity can help to relieve anxiety in several ways; exercise can help to: 

4. Avoid caffeine

Caffeine consumption often aggravates the symptoms of anxiety. Minimizing your daily intake can be beneficial in the fight against stress.

5. Avoid alcohol


Often, people use alcohol to cope with social anxiety. However, several researchers conclude that alcoholics are at a higher risk of developing stress. There are several ways in which low alcohol consumption can help to improve brain chemistry and reduce anxiety. 

These include:

6. Long Walks

walking a dog in white river manor

Going for a long walk helps to reduce anxiety. Whenever you find yourself in the throes of an anxiety attack, try and go for a walk, preferably in nature. 

Getting out of the house and going for a brisk walk can be beneficial to our mental health in the following two ways:

7. Adopting hobbies

painter anxiety relief

Hobbies can help significantly when it comes to organizing our thoughts. Gardening, reading books, listening to relaxing music, painting, sketching, and other pursuits that involve creativity are most beneficial in reducing anxiety.

8. Write it out 

keeping a journay stress relief

Those who write regularly are often a lot more calmer when faced with adversity or stressful situations. 

Writing your thoughts down (and writing in general) can help those battling with anxiety in the following two ways:

9. Meditation

mindfulness and stress

Meditation is often used for stress relief; but it can also reduce anxiety. Mindful meditation, when practised regularly, can help people to manage their anxiety better. 

The benefits of daily meditation can help people to:

10. Healthy diet

nutrition at white river

The old adage we are what we eat couldn’t be any more true. Cultivating a healthy balanced diet can help us to avoid a wide range of illnesses as well as mental health complications. 

The following foods that are incredibly helpful in combating anxiety include:

All the tips above are beneficial and worth putting into practice. 

People need to remember that they are not alone in the fight against anxiety. Reaching out to friends, family members, or, even better, a professional counsellor are all constructive ways to lower stress and feelings of isolation.

Whenever life becomes overwhelming, you can always try out therapy. A therapist is a specialized individual who can help you to manage your feelings of anxiety in a space that is both safe and encouraging.

Therapists can help to diagnose and treat the problem, manage your symptoms, and suggest any helpful therapies and medication designed to help with your symptoms.

We’re here to help.

Contact us today if you’d like a confidential and free conversation with one of our highly-trained professionals.

Posted on November 21st, 2020 by


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