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10 Ways to Manage Anxiety

Writer's picture: Casey BearssCasey Bearss

Updated: Jan 15

Therapist and Counselors in Gulfport to treat Anxiety

Living with anxiety can be challenging, but there are proven strategies that can help you manage and reduce your symptoms. Here are ten practical approaches that can make a real difference in your daily life.

1. Practice Deep Breathing Exercises

Your breath is a powerful tool for managing anxiety. When you're feeling overwhelmed, try the 4-7-8 breathing technique: inhale for 4 counts, hold for 7 counts, and exhale for 8 counts. This method activates your parasympathetic nervous system, helping to calm your body's stress response. Even just 5 minutes of focused breathing can create a noticeable shift in your anxiety levels.

2. Establish a Regular Exercise Routine

Physical activity isn't just good for your body – it's essential for your mental health. Exercise releases endorphins, reduces stress hormones, and improves sleep quality. Find activities you enjoy, whether it's walking, swimming, yoga, or dancing. Aim for at least 30 minutes of moderate exercise most days of the week. Remember, any movement is better than none.

3. Maintain a Consistent Sleep Schedule

Quality sleep is crucial for managing anxiety. Create a calming bedtime routine and stick to regular sleep and wake times. Keep your bedroom cool, dark, and quiet. Avoid screens for at least an hour before bed, as blue light can interfere with your natural sleep cycle. If racing thoughts keep you awake, try keeping a notebook by your bed to jot them down.

4. Practice Mindfulness and Meditation

Mindfulness helps you stay grounded in the present moment instead of worrying about the future. Start with just 5-10 minutes daily of sitting quietly and observing your thoughts without judgment. Use apps or guided meditations if you're new to the practice. Regular mindfulness practice can actually change your brain's response to anxiety over time.

5. Challenge Negative Thought Patterns

Anxiety often involves distorted thinking patterns. Learn to recognize and challenge these thoughts. Ask yourself: Is this thought based on facts or feelings? What would I tell a friend in this situation? What's the worst that could happen, and how would I cope with it? Writing down your thoughts and examining them objectively can help break the cycle of anxiety.

6. Create a Structured Daily Routine

Uncertainty can fuel anxiety, so establishing a predictable daily routine can help you feel more in control. Plan your days with a mix of work, rest, and enjoyable activities. Include regular meals, exercise, and relaxation time. Be flexible when needed, but try to maintain core elements of your routine even on difficult days.

7. Limit Anxiety Triggers

While you can't avoid all sources of anxiety, you can manage your exposure to known triggers. This might mean setting boundaries with social media use, reducing caffeine intake, or avoiding unnecessary stressful situations. Pay attention to what increases your anxiety and make conscious choices about your environment and activities.

8. Build a Support Network

Don't try to handle anxiety alone. Share your feelings with trusted friends and family members. Consider joining a support group or online community where you can connect with others who understand what you're going through. Sometimes just knowing you're not alone can provide significant relief.

9. Practice Progressive Muscle Relaxation

This technique involves systematically tensing and relaxing different muscle groups to release physical tension. Start from your toes and work up to your head, spending a few seconds squeezing each muscle group before releasing. This can be especially helpful before bed or during stressful situations.

10. Seek Professional Help When Needed

While self-help strategies are valuable, there's no shame in seeking professional support. At Bolt Counseling we can provide personalized strategies, teach coping skills, and help you understand the root causes of your anxiety.


Bolt Counseling Services is located in Gulfport, MS near Bay St. Lous, Long Beach, Ocean Springs and Pass Christian. Call us today at 228-382-3138 to book an appointment.


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Bolt Counseling Services

GULFPORT, MS

Bolt Counseling Services

1921 24th Avenue

Gulfport, MS 39501-2843

228-382-3138

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