How to overcome anxiety in 10 simple steps
In an increasingly digitalised and connected world, it can be hard to block out the noise and find a sense of inner calm.
Our personal values and beliefs are more vulnerable than ever to manipulation by online advertisers and social media influencers, perpetuating feelings of anxiety among netizens.
Meanwhile, there’s a newfound sense of camaraderie and comfort, as those uncomfortable conversations that used to be swept under rug are finally brought to light, as we voice our deepest fears and emotions online and discover that we are not alone.
In fact, we are far from alone. Anxiety affects hundreds of millions of people across the globe every year, impacting both our professional and personal lives on a daily basis.
While we’re in the midst of our darkest emotions, it can be hard to break through the mental storm and see the light on the other side. Having personally dealt with bouts of what I’d consider to be mild anxiety over the past 5 years, I have honed in on a few key actions that I take to help reduce anxiety naturally.
This article will guide you through ten simple and practical steps to instantly relieve stress and anxiety.
Step 1: Take a deep breath
This is probably the most important step of all: breathe, deeply.
In a peer-reviewed article published in the Frontiers in Physiology journal, it was reported that the “neurophysiological processes recruited during slow, deep breathing enhance the cognitive and behavioral therapeutic outcomes obtained through various mind-body practices.”
The article goes on to encourage the practice of “slow breathing exercises such as those in pranayama yoga” to improve mood, reduce stress and depression and move us into a “state of deep rest that changes the physical and emotional responses to stressors”.
Alternatively, box breathing can be an effective technique to slow down your breathing, by focusing on taking long, deep breaths as follows:
Exhale for a count of four, expelling all air from your lungs.
Hold your breath for a count of four.
Inhale for a count of four, filling your lungs to full capacity.
Hold your breath again for a count of four.
Repeat the process up to four times to feel a sense of calm, relaxation and relief from anxiety.
Practice gratitude through journaling to reduce anxiety. Photo credit: Cecily Grange
Step 2: Count your blessings
Take a moment to think of three things you’re grateful for in life. It could be your family, pets, relationships, situation in life, the weather, your physical health, job, life experiences or opportunities you’ve been given.
Write these down so you can refer back to them next time you’re feeling anxious, for faster relief from your anxiety.
Step 3: Meditate
Once you’ve considered your blessings, take anywhere from 5 to 20 mins to meditate on these, to help reduce your anxiety.
Meditating with a completely clear mind can be very difficult, so reciting a positive mantra, affirmation, gratitude list or mentally sending love and well wishes to people you care about can be another way to meditate and shift your focus away from your problems.
I find that meditating in nature can be calming, however if you can’t go outside, try playing nature sounds on a mobile music app and lighting a candle, while you zone out of your everyday stress.
Step 4: Exercise
Walk in nature to relieve anxiety and stress. Pictured: Forest in Paris, France. Photo credit: Cecily Grange
It is a well-known fact that exercise benefits both your mental health and physical fitness. Studies have proven aerobic exercise to be an “effective treatment for anxiety,” recommending higher intensity exercise for even more effective results.
But fear not, you don’t need to suddenly become a marathon runner or a powerlifter. During stressful times, simply taking a brisk morning walk in nature can help to reduce anxiety levels.
During the 2020 lockdowns in Paris, I began going for an hour-long walk in the forest as part of our permitted time outdoors. It soon became my favourite part of the day and an automatic part of my morning routine. I enjoyed it so much, that it became a daily habit I continue, months later. For me, it is a time that I dedicate to my health and wellbeing, to bettering myself. During my walk, I listen to an uplifting or interesting podcast or chat to my loved ones on the phone.
I find that my walks are often the source of many of my best ideas, my creativity flows and I feel motivated and ready to take on the day. But, it doesn’t have to be walking, depending on your interests or situation, you could do any physical activity such as yoga, pilates, stretching, weight-lifting, dancing, boxing or running; anything to get your blood flowing and your mind clear!
Step 5: Reach out to someone
Call a friend, family member or counsellor for advice. Photo credit: Cecily Grange
Even though our instincts may tell us to hide under the covers until the anxious feelings pass, (and believe me, as an introvert, I understand this desire) speaking to someone who understands you, can actually help to reduce anxiety.
During periods of anxiety, it can be therapeutic to vent your emotions to a close friend, partner, family member or counsellor, who are even more accessible nowadays via online counselling services.
Specify to your chosen person whether or not you need advice or just someone to listen to you, so you’re on the same page, and take comfort in knowing that you’re not alone, you are loved and there are people who care about your wellbeing.
Step 6: Reduce your screen time
How long do you spend on your phone every day? If you’re feeling courageous, try checking the Screen Time app on your iPhone, you might be in for a shock!
Research has actually linked increased smartphone use with anxiety, as explained in this South Korean study.
Do you ever find yourself mindlessly scrolling through your social media feed, comparing your life to the photoshopped perfection that has been carefully curated just for you?
It might be time to set some smartphone boundaries and to take a short break from social media, for the sake of your mental health. Start small if you need to, or jump right into a 24-hour digital detox and see if it reduces your anxiety.
Personally, I find it useful to set time limits around the use of social media during the week, to allow myself to focus better on what really needs to get done.
You could try disconnecting from your phone an hour before bed and create a relaxing nighttime routine, which might involve reading a novel or poetry, playing an instrument or doing some journaling or stretching to gently wind down for the night.
Take note of your stress levels on days when you limit your phone usage, do you experience less anxiety?
Step 7: Practice self-care
Another way to overcome anxiety is to relax and unwind with an at-home pamper session.
Pamper yourself with a face or eye mask to relax. Photo credit: Cecily Grange
Take a few minutes to apply a face or eye mask, wash your hair or soak in an aromatherapy bath, to instantly feel rejuvenated. In the depths of winter, try applying a self-tanning lotion or lathering your body in a rich body butter for glowing, revitalised skin.
Just taking some time for yourself and putting your own needs first, for once, can help you to release tension and embody a more serene mood.
Step 8: Self-reflection
Now that you’re feeling calmer, it’s time to pinpoint the reasons behind your anxiety, so you can work on resolving the issue rather than simply treating the symptoms.
You might be dealing with conflict within a relationship or stress from work, an internal pressure or fear, or a cumulation of several factors.
On a piece of paper, write down the most concerning issues you’re dealing with right now, without judging yourself.
Step 9: Create a plan
So you’ve identified the cause of your angst, now we need to figure out the solution in order to overcome your anxiety.
If your anxiety is linked to external circumstances such as pressure or long hours at work, you might need to book in a meeting with your manager to discuss making changes. If you’ve been putting off an awkward conversation with a family member or friend, it might be time to approach them, to put the issue to rest.
Personally, I have struggled most recently with an internal pressure to succeed in my business, resulting in overwhelm and analysis paralysis - i.e. the inability to take action, in case I fail. Which basically guarantees my failure!
So, in order to get past this, I mapped out a detailed plan for my business, breaking down big goals into small, manageable tasks and focusing on making progress one day at a time. This step has been crucial for me to overcome my anxiety, allowing me to put my energy towards doing the actual work (rather than worrying about it).
Step 10: Take ACTION!
I will chant this mantra until I die: action ELIMINATES anxiety.
Action is the kryptonite to anxiety. Anxiety is actually defined as “a feeling of worry, nervousness, or unease about something with an uncertain outcome.”
It is basically the fear of a future which is uncertain. Isn’t the future always uncertain? Despite how much we try to control our lives, we can never be sure of the future, because we can only control ourselves in the present moment.
You may be unsure or nervous about an upcoming event or conversation, but the only way to find peace within yourself is to take action, without holding any expectations for the outcome. You might just find that the looming fear was more uncomfortable that the act itself.
By defining your “wins” by the act of trying rather than succeeding, you reduce the pressure, allowing you to act more freely and possibly even leading you to eventual success.
In my case, my anxiety subsides when I make progress in my business, towards my goals. Even the smallest tasks checked off a list can help me to feel accomplished and relieve my anxiety, because I know that I am moving in the right direction.
I hope these simple steps will help you to overcome your own anxiety, whenever it next strikes.
In the meantime, I recommend integrating some of these rituals into your daily routine, as a preventative measure, to invite a sense of calm and relaxation into your everyday life.
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Have you experienced anxiety? Share your personal tips to overcome anxiety in the comments section below.
Your contribution is invaluable to this community!
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If you are dealing with any mental health issues and are seeking professional assistance, the following websites can offer additional resources and support:
DISCLAIMER: It is not the intention of Flex Body & Soul to offer specific medical advice, but rather to provide readers with fundamental information and a supportive community. No content on this website should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
Citations:
Aylett, E., Small, N., & Bower, P. (2018). Exercise in the treatment of clinical anxiety in general practice - a systematic review and meta-analysis. BMC health services research, 18(1), 559. https://doi.org/10.1186/s12913-018-3313-5
Lee, K. E., Kim, S. H., Ha, T. Y., Yoo, Y. M., Han, J. J., Jung, J. H., & Jang, J. Y. (2016). Dependency on Smartphone Use and Its Association with Anxiety in Korea. Public health reports (Washington, D.C. : 1974), 131(3), 411–419. https://doi.org/10.1177/003335491613100307
Noble, D. J., & Hochman, S. (2019). Hypothesis: Pulmonary Afferent Activity Patterns During Slow, Deep Breathing Contribute to the Neural Induction of Physiological Relaxation. Frontiers in physiology, 10, 1176. https://doi.org/10.3389/fphys.2019.01176
Situmorang D. (2020). Online/Cyber Counseling Services in the COVID-19 Outbreak: Are They Really New?. The journal of pastoral care & counseling : JPCC, 74(3), 166–174. https://doi.org/10.1177/1542305020948170NLMSitumorang DDB. Online/Cyber Counseling Services in the COVID-19 Outbreak: Are They Really New? J Pastoral Care Counsel. 2020 Oct;74(3):166-174. doi: 10.1177/1542305020948170. PMID: 32967547; PMCID: PMC7528539.