Practical Techniques to Manage Anxiety

Modern life is growing in complexity, and with it are our stress levels. With the constant attack of stimuli and tasks on our todo lists, as well as relationships and career goals and financial issues to juggle, we can quickly feel overwhelmed by the daily life. When I entered the work force as a freshman in college at a top-tier consulting firm as an intern, then promoted to a full time position and rising up the ranks to become partner, my anxiety levels grew with the amount of data I had to consume, organize, and analyze. Data from work, data from people, data from the internet, and data from the world. I’m reading The Organized Mind, and it mentions that our brains can only process information at around 140 bits per second. Though I question the validity of this measurement, I know of the limited capacity that our working memory and cognitive functioning can have. Growing older has had its pros and cons, a disadvantage is having to balance many things in life with limited time and mental and physical space. No wonder anxiety and cortisol levels are peaking.

The key to managing anxiety is to manage your nervous system. The sympathetic nervous system is activated during the stress response, and the goal is to shift it back into the parasympathetic system and into a calmer state.

Breathing Techniques

One of the fastest ways to reduce anxiety is through controlled breathing. When you’re anxious, whether you’re aware of it or not, your breathing becomes shallow and rapid, which signals to your body that you’re in danger. Sometimes I even stop breathing without being aware of it. By slowing down your breath and taking deeper breaths, you’re transporting more oxygen to your brain and stimulating the vagus nerve, slowing down your heart beat.

Box breathing is a technique where you breathe in for 4 counts, hold for 4 counts, breathe out for 4 counts, and hold again for 4 counts. Repeat this several times. Another effective technique is to 4-7-8 breath, where you inhale for 4 counts, hold for 7 counts, and exhale slowly for 8 counts.

Grounding Yourself in the Present

Grounding yourself in the present is necessary to pay attention to your surroundings and to the people around you. Often times I find myself dissociating because of the many thoughts in my mind, and I can’t concentrate on the people talking to me. I am not fully present, which is necessary for relationships, for work, and for safety. The 5-4-3-2-1 technique is effective in anchoring you to the present. Identify 5 things you see, 4 things you touch, 3 things you hear, 2 things you smell, and 1 thing you taste. This exercise helps your brain to focus on sensory information rather than on abstract worries.

Movement

Physical activity is effective at reducing anxiety. Exercise burns off stress hormones like cortisol and adrenaline while releasing endorphins that improve your mood. Even a 20 minute walk can make a significant difference. The key is consistency rather than intensity.

Yoga combines movement with breath work and has been shown helpful for anxiety. The physical postures release tension in your body while the focus required keeps your mind from spiraling into anxious thoughts.

Journaling

Writing down your worries on paper helps organize the chaos in your mind and organizes them into tangible problems and solutions. It helps me feel more in control of my mind and my life when I journal and write things down on paper. The act of writing and detangling my thoughts really helps in processing and feeling more in control.

Environment

Your surroundings affect your anxiety levels. Clutter, noise, chaos keeps your nervous system activated. Creating calm spaces gives your mind permission to relax. Take time out of your day to declutter, clean up your space, and refresh your environment. Pay attention to what makes your feel more at ease and intentionally build those elements into your environment.

Limiting Triggers

Getting enough sleep is crucial because when you are sleep deprived, your amygdala doesn’t function as well and you are less able to regulate your emotions. Caffeine also can make you feel more on edge. Alcohol may seem to destress you in the moment, but it often makes anxiety worse over time. Screen time such as doomscrolling through news and social media can feed anxiety.

Meditation

Regular meditation and mindfulness practice trains your brain to stay present rather than getting caught up in anxious thoughts. Having a routine provides structure and predictability which is soothing for the anxious mind. Feeling safe is key.

Reducing anxiety is a process, but these techniques will help strengthen your ability to manage difficult emotions. Over time, you will build resilience and anxiety will have less power over your life. You will feel more in control and this will help you to focus on what matters to you.