Feeling anxious or stressed?

Here are four strategies that you can easily incorporate into your daily routine.

1. Get active

Relaxation activities are important for quelling anxiety. However, incorporating physical activity is critical, as remaining sedentary for long periods can contribute to feelings of anxiety.

There has been an increase in anxiety in the modern era that parallels the rise in sedentary behaviour during this same period. A study by Teychenne and colleagues (2015) showed that low-energy activities, such as watching TV, sitting in front of a computer, and playing video games, can increase anxiety. The researchers also identified disturbed sleep, poor metabolic health, and social withdrawal as potential causes of increased anxiety.

Staying active is vital for our physical and mental health. Research shows that as little as 20 minutes of physical activity can reduce anxiety symptoms. So, the next time you feel anxious, get moving!

2. Put anxiety into words

Kircanski and colleagues (2012) found that affect labelling (putting feelings into words) helped reduce the physical effects of anxiety better than the more commonly used technique of distraction.

Identifying and acknowledging our feelings may be a necessary first step before managing them, say the authors.

3. Deep Breathing

Many of us engage in shallow chest breathing, particularly when feeling tense, nervous, anxious, or stressed. However, shallow breathing can increase anxiety and tension because the diagram is restricted. Therefore the lungs don’t take in enough oxygen. On the other hand, deep breathing ensures that our lungs get the oxygen needed by breathing fully from the diaphragm.

To get a feel for deep breathing, sit or lie down in a quiet place where you can focus. Pay attention to your normal breathing at first. Do you tend to take shallow breaths from your chest? Now try breathing in fully through your nose, and focus on the rise of your belly as you fully inhale. Then exhale slowly and fully. Repeat several times as you want to get used to this new way of breathing.

Regular practice is key as you train your body to breathe differently. Set aside each day to practice deep breathing. Listening to guided breathing meditations may make it easier for you.

4. Practice Relaxation

The most widely researched relaxation methods are progressive muscle relaxation (PMR) and autogenic relaxation.

Progressive Muscle Relaxation involves going from head to toe and tensing and releasing each major muscle group. The focus is on noticing the difference in tension in each muscle group when tense versus relaxed.

With repeated practice, it becomes easier to notice when you are tense. Therefore you are more equipped to relax your tight muscles.

To learn more about this technique, watch the Youtube video “How To Do Progressive Muscle Relaxation.”

Autogenic relaxation typically involves listening to an audio recording describing relaxing scenes, such as being on a warm beach or floating on a cloud. Another type of autogenic training script involves describing each muscle group as feeling heavy and relaxed.

To better understand what’s involved in autogenic training, check out the Youtube video Autogenic Training 1: total relaxation – Your first step into deep relaxation.

Several relaxation/mindfulness apps, such as Calm, Headspace, and Smiling Mind, are also available.

What do you do to manage anxiety?

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