10 Tips to Improve Anxiety

Adopting anxiety-reducing strategies can lead to a more peaceful and fulfilling life experience. We discuss ten methods you can work into your routine to reduce anxiety.

(1) Mindfulness and Meditation:

Mindfulness meditation is widely recognized for reducing anxiety. It involves a non-judgmental focus on the present moment, fostering a sense of peace and clarity. Jon Kabat-Zinn, the founder of the Mindfulness-Based Stress Reduction program, emphasizes the transformative power of mindfulness in managing stress and improving overall well-being (Kabat-Zinn). Start with a mindfulness moment before you leave your car when you arrive at work, or before you start your first errand of the day. 

(2) Physical Exercise:

Regular physical activity is an effective antidote to anxiety. Dr. John J. Ratey, an associate clinical professor of psychiatry at Harvard Medical School, elucidates in his book 'Spark' how exercise boosts mood, enhances cognitive function, and acts as a powerful therapy for anxiety and depression (Ratey, 2008). Engaging in activities such as walking, running, or yoga can release endorphins, improve sleep, and provide a natural and effective way to alleviate anxiety.

(3) Adequate Sleep:

Sleep and anxiety share a bidirectional relationship; managing one can significantly improve the other. Dr. Matthew Walker, a professor of neuroscience and psychology and the author of 'Why We Sleep,' explains how a lack of sleep can heighten emotional reactivity and anxiety levels (Walker, 2017). Prioritizing sleep by maintaining a regular sleep schedule, creating a restful environment, and avoiding stimulants before bedtime can profoundly impact anxiety reduction.

(4) Balanced Diet:

Nutritional psychiatry is an emerging field acknowledging the critical role of diet in mental health. Dr. Uma Naidoo, a Harvard-trained psychiatrist, underscores the connection between gut health and mood in her book 'This Is Your Brain on Food' (Naidoo, 2020). Consuming a balanced diet rich in vegetables, fruits, lean protein, and whole grains, while limiting sugar and processed foods, can support brain health and reduce anxiety symptoms.

(5) Social Connections:

Cultivating strong social ties can act as a buffer against anxiety. Dr. Brené Brown, a research professor at the University of Houston, highlights the importance of vulnerability and connection in her book 'Daring Greatly' (Brown, 2012). Engaging in meaningful relationships, seeking support during challenging times, and fostering a sense of community can provide comfort and reduce feelings of anxiety.

(6) Time Management:

Effective time management can alleviate the stress and anxiety associated with overwhelming responsibilities. By setting realistic goals, prioritizing tasks, and breaking them into manageable steps, individuals can regain control over their schedules. Embracing techniques such as the Pomodoro Technique, 25 minute focused work intervals with 5 minutes break, or the Eisenhower Box can enhance productivity and create a more balanced, less anxiety-provoking lifestyle.

(7) Creative Expression:

Engaging in creative activities such as painting, writing, or playing a musical instrument can be therapeutic and reduce anxiety. Actively engaging in the creative process necessitates shutting down our internal mental rumblings that fuel anxiety and negative feelings. Creative work provides an outlet for expressing emotions, fostering relaxation, and improving mental health. The act of creating also offers a sense of accomplishment and joy.

(8) Nature and Environment:

Spending time in nature has been shown to reduce stress and anxiety. The calming effect of natural environments, often referred to as 'nature therapy' or 'eco-therapy,' can lower cortisol levels and improve mood. Whether it's a walk in the park, a hike in the forest, or simply spending time in a garden, connecting with nature can provide a peaceful escape from the hustle and bustle of daily life.

(9) Professional Help:

Seeking professional help when anxiety becomes overwhelming is a sign of strength, not weakness. Therapists, counselors, and psychiatrists can offer support, guidance, and treatment options such as cognitive-behavioral therapy (CBT) or medication. These resources provide a structured approach to understanding and managing anxiety, empowering individuals to lead more fulfilling lives.

(10) Lifelong Learning:

Adopting a mindset of lifelong learning and personal growth can contribute to resilience against anxiety. Engaging in new experiences, acquiring new skills, and embracing challenges can enhance self-efficacy and provide a sense of purpose. This proactive approach to life encourages adaptability and a positive outlook, essential qualities in managing anxiety and embracing the possibilities of change.