How To Lower Anxiety: Simple And Effective Techniques

Stress and anxiety are common mental health challenges that may significantly impact daily life, potentially making it difficult to relax, sleep, and even eat. According to the Anxiety and Depression Association of America, 40 million adults in the US live with an anxiety disorder. For those affected by anxiety disorders, there are several simple and effective techniques that can reduce the impact of stress and anxiety. Mindfulness meditation, healthy eating, journaling, self-care, progressive muscle relaxation, and other strategies can be effective ways to reduce anxiety levels. If mental and physical symptoms of anxiety are disrupting your everyday life, you may benefit from working with a licensed mental health professional, who may be able to offer personalized insight and guidance. One way to connect with a licensed therapist may be to join an online therapy platform.

How to lower anxiety 

Here are some practices that can help you alleviate anxiety symptoms.

Mindfulness meditation

Mindfulness meditation is generally a type of meditation that focuses on the present moment without judgment. This technique has often been proven effective in reducing stress and anxiety by quieting the mind, especially during overwhelming moments. You can start practicing mindfulness meditation by finding a quiet space to sit and focus on your breathing. Pay attention to the sensation of air moving in and out of your body, and try to let go of any thoughts that arise. Typically, meditation helps to calm the mind and relieve anxious feelings. 

Breathing exercises

Deep breathing is another straightforward technique that can reduce stress and anxiety. The concept behind deep breathing is typically for slowing your breathing and focus on each breath. This can have calming effects on the mind and reduce stress and anxiety. 

Deep breathing usually works best if you find a secluded space (such as a natural setting), sit in a comfortable position, and try and control your breathing patterns. You can take a deep breath, hold it for a few seconds, and then slowly exhale. You might find it helpful if you take these slow, deep breaths for several minutes.

Physical activity

Getting a good night’s sleep can be crucial for reducing stress and anxiety. Sleep deprivation may lead to increased anxiety, irritability, and stress. Make sure you get adequate sleep each night and establish a regular sleep routine for controlling your body's internal clock. Aim for seven-nine hours of sleep each night and avoid screens and caffeine before bedtime to improve the quality of your sleep.

Nutrition

Nutritious foods can also play a role in reducing stress and anxiety. Foods high in sugar and caffeine tend to increase anxiety, so try to limit your consumption. It can be best to focus on eating plenty of fresh fruits, vegetables, and protein.

Social support

Having a solid support system is another way to lower anxiety. Try to surround yourself with supportive people who will listen to you and help you through difficult times. Whether it's friends, family, or a support group, having people you can speak with can be incredibly beneficial during overwhelming moments.

Cognitive behavioral therapy (CBT)

Cognitive behavioral therapy (CBT) can be defined as a type of therapy that may reduce stress and anxiety. CBT typically involves changing negative thought patterns and behaviors contributing to anxiety. With the help of a therapist, you may learn how to identify and challenge negative thoughts and replace them with more positive and productive ones.

Muscle relaxation techniques 

Progressive muscle relaxation (PMR) is another technique that may lower stress and anxiety by reducing muscle tension. PMR normally involves tensing and relaxing different muscle groups in your body to release tension and reduce stress and anxiety. To practice PMR, you can sit or lie down in a comfortable position. Start by tensing the muscles in your feet, holding for a few seconds, and then release the tension. Move up through your body, tensing and releasing the muscles in your legs, stomach, arms, and face. Focus on the sensations of tension and relaxation and try letting go of any thoughts or worries. Repeat this process for several minutes, and you may start to feel calm and relaxed.

Journaling

Journaling can be a powerful technique to lower anxiety. Writing down your thoughts and feelings can help you process your emotions and gain clarity and perspective. You can also use journaling to identify patterns and behaviors that could be contributing to your anxiety. Try to set aside a few minutes each day to journal, and be open and honest with yourself as you write.

Self-care to reduce stress 

Self-care is often a key factor for reducing stress and anxiety. The key is likely to find activities that bring joy and help you recharge and relax. These could include taking a relaxing bath, reading a book, or spending time outdoors. It’s generally recommended to make self-care a priority and trying incorporate it into your daily routine.

How to lower anxiety symptoms with online therapy

Online therapy, such as cognitive behavioral therapy (CBT), can offer numerous benefits for managing anxiety. CBT has often been proven as an effective treatment for reducing symptoms of stress and anxiety. CBT usually focuses on identifying and changing negative thought patterns and behaviors that may be contributing to stress and anxiety. Completing this type of therapy online is often more comfortable for people with anxiety, and it can remove many potential treatment barriers, such as having to call around to find a therapist and finding a new location.

Can online therapy effectively reduce anxiety?

Online cognitive behavioral therapy can be very effective in treating a variety of mental health disorders, including generalized anxiety disorder. If you feel that you’d benefit from working with a licensed therapist, please don’t hesitate when reaching out.