In today’s fast-paced world, anxiety has become a common challenge for many people. Whether it’s due to work pressures, personal issues, or the ever-changing global landscape, managing anxiety effectively is crucial for maintaining overall well-being.
Anxiety is the body’s response to real or perceived danger. We all feel anxious every now and again. Situations like going for a job interview, sitting for an exam or doing a presentation could give rise to the jitters. However, persistent anxiety can have a negative impact on your life and thankfully, increased societalawareness about anxiety has removed the stigma around seeking help. Here are strategies to help you keep your anxiety under control.
Use Breathing Techniques to Calm Yourself
Breathing practices have a long and varied history in many Eastern traditions. Modern studies show that breathing exercises can help calm your mind and reduce anxiety. Try the 4-7-8 technique: breathe in for four seconds, hold your breath for seven seconds, and exhale slowly for eight seconds. Repeat this cycle several times until you feel more relaxed.
Practise Mindfulness and Meditation to Break Negative Thought Cycles
Studies show that mindfulness and meditation are powerful tools for reducing anxiety. These practices involve focusing your attention on the present moment, which can help break the cycle of anxious thoughts. Start with just a few minutes a day and gradually increase duration as your mental discipline strengthens.
Engage in Outdoor Physical Activity to Release Good Vibes
Exercise is one of the most effective ways to combat anxiety. Physical activity increases the production of endorphins, the body’s natural mood lifters. Whether it’s a gentle walk, a yoga session, or a high-intensity workout, science shows that regular exercise outdoors in nature can reduce anxiety and improve your overall mood. Challenge yourself to explore Singapore’s many green spaces, such as the Rail Corridor’s Buona Vista node or Tampines Eco Green.
Maintain a Balanced Diet to Balance Your Blood Sugar
What you eat can significantly impact your anxiety levels. Complex carbohydrates metabolise more slowly in your body and stabilises cortisol and blood sugar levels, which in turn supports reducing depression and anxiety symptoms. Therefore, ensure that fruits, vegetables, lean proteins and whole grains are a mainstay of your diet, and avoid excessive caffeine and sugar. Staying hydrated is equally important as dehydration can lead to mood swings and increased stress. When out grocery shopping, look out for items marked Healthier Choice to help guide your purchases.
Develop a Regular Sleep Routine and Stick To It
Lack of sleep can negatively impact mood and lead to a rapid heart rate, which in turn exacerbates anxiety. Establish a regular sleep routine, avoid caffeine eight hours before going to bed, and wake up at the same time every day. Create a restful environment by keeping your bedroom cool, dark, and quiet. Avoid screens two hours before bedtime as the blue light emitted can interfere with your sleep cycle.
Connect with Others for a Fresh Perspective
Stanford University’s Center for Compassion and Altruism Research and Education found that social support is vital for managing anxiety. Individuals with social anxiety may find this a daunting task, but it’s essential to step out of your comfort zone as social isolation increases your risk of heart attack and stroke. Talking to friends, family, or a mental health professional can provide relief and perspective by helping you consider situations from different angles or become aware of new coping strategies.
Set Realistic Goals and Prioritise Tasks
According to a 2018 study of nursing students, feeling overwhelmed by a multitude of tasks and responsibilities may lead to heightened levels of anxiety. Instead of tackling too many goals with too little time, break down your to-do list into manageable chunks and prioritise your tasks. By setting realistic goals and taking things one step at a time, it will be easier to maintain your goals while increasing your sense of accomplishment.
Engage in Hobbies and Creative Activities
Activities that require the coordination of brain function and physical fitness has been linked to increased happiness and stress relief. Engaging in activities you enjoy can provide a much-needed distraction from anxiety. The creative, self-expression to help shift your focus and relax your mind can range from photography and painting, to woodworking and gaming.
Seeking Help
If your anxiety becomes overwhelming or unmanageable, seek professional help which is always readily available. To find more about the mental health services available, log onto https://www.healthhub.sg/programmes/mindsg/discover.
You can also try this self-assessment tool to check if you are suffering from anxiety disorder, and visit MindSG for more tools to take care of your well-being.
Managing anxiety is a journey that involves finding the right balance of activities and practices that work for you. By incorporating these strategies into your daily routine, you can build resilience and find moments of peace amidst the chaos.
