Easy Ways to Deal with Anxiety in a Stressful World
Anxiety appears in many forms—sleeplessness, racing thoughts, or unease. The constant demands at work, home, and in life exacerbate the situation. Since most stressors are unavoidable, how do you cope?
Anxiety vs Stress
Let’s clarify the difference between anxiety and stress before moving on to effective coping tools.
Anxiety is persistent worry or unease, whether triggered or not. Stress, by contrast, arises from identifiable causes and usually fades when they’re resolved. Anxiety may follow stress, but often lacks a specific trigger.
Anxiety and stress share symptoms like sweating, rapid heartbeat, muscle tension, digestive issues, sleep problems, and trouble focusing. Anxiety may also cause brain fog or numbness. Some anxiety and stress are normal and can motivate action, improve focus, and alert you to danger.
How Much Anxiety is Too Much?
Anxiety disorders are medical conditions harming mental and physical health. They trigger disproportionate fear and tension, even without apparent reasons, and disrupt daily life, leading to overreactions and a loss of control.
Certain factors heighten susceptibility to anxiety and stress:
- Coping style
- Childhood trauma
- Not balancing work and life
- Lack of social support and cultural perceptions
Untreated chronic stress and anxiety can harm mental and physical health, leading to issues like depression and heart disease.
Managing Anxiety at the Moment
Uncontrolled anxiety hinders quick, focused responses. The following techniques help manage anxiety in moments such as before an interview, while awaiting test results, or when late in traffic:
Practice controlled breathing: close your eyes, inhale deeply, hold, then exhale fully. Engage your abdomen and focus on rhythm—this helps calm the parasympathetic system and lower anxiety.
Stretching: For a few minutes, perform simple stretches for your jaw, neck, shoulders, and back. This helps to relax the body and relieve stress.
Practice self-talk: Challenge your thoughts with logic. Examine if they reflect reality or exaggeration.
Imagine a calming scene or loved ones: Recall details, pleasant moments, and the peace they brought.
Listen to calming music: This promotes peace and happiness. It moves attention from stressful thoughts to positive feelings.
Managing Anxiety Over the Long Term with Self-help and Therapy
Long-term anxiety management takes discipline and consistency but improves well-being. Utilize these strategies to achieve a healthier lifestyle. If needed, assistance is available.
- Focus on your body first
A healthy body supports a healthy mind. Neglect worsens mental and physical health.
- A balanced, age-appropriate diet boosts energy and reduces anxiety
- Regular activity, like yoga or jogging, releases mood-improving endorphins
- 7–9 hours of sleep each night restores the body.
- Develop good habits one at a time
Hobbies channel energy, build confidence, and encourage positive thinking. Escape routine by learning new skills.
Journaling involves writing down your thoughts and feelings. This helps you identify triggers and unhealthy thinking patterns and provides a new perspective.
Socialise with people who bring positivity. Social support cushions challenges. Set boundaries and schedule solo time for reflection and organization.
Avoid smoking, alcohol, and caffeine. Though seemingly helpful, they worsen anxiety over time.
If self-help fails, seek professional support for anxiety disorders. Mental health professionals offer coping strategies and, if necessary, medication. Techniques may include:
- Cognitive behavioural therapy is a type of talk therapy that helps people identify triggers and change their behaviour
- Exposure therapy involves gradual exposure to anxiety triggers to help manage them.
Counselling helps develop acceptance and commitment to managing stressful situations.
Hope Trust™ supports anxiety management – If you or someone you know needs help, experienced therapists are just a click away! Take the step—seek help and stay strong.
Click www.hopetrustindia.com for an online appointment with a counsellor.