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In our quest to uncover effective strategies to manage anxiety, we’ve gathered insights from a diverse range of professionals, including founders and directors. From combining mindfulness and prayer to cleaning for anxiety relief, explore the fourteen unique methods they recommend for reducing stress and fostering mental well-being.
- Combine Mindfulness and Prayer
- Explore Sensory Stimulation
- Take Nature Walks
- Practice Positive Self-Talk
- Engage in Regular Exercise
- Try Self-Hugging Technique
- Step Away for Clarity
- Embrace the Power of Laughter
- Utilize Relaxation Techniques
- Seek Support Networks
- Cut Out Social Media
- Face Anxiety with Journaling
- Reduce Intake of Stimulants
- Clean for Anxiety Relief
Combine Mindfulness and Prayer
Jacob Coyne, Founder, Stay Here
In my work through Stay Here, a mental health organization I founded, I’ve come to understand deeply how managing and reducing feelings of anxiety is crucial for well-being. One effective way to tackle anxiety, which has been both personally and professionally rewarding, involves a combination of mindfulness and prayer.
For instance, focusing on the here and now—paying attention to what you can see, hear, and smell—helps ground you in the present moment, pulling your thoughts away from future worries or past regrets. This method is simple yet powerful in reducing the overwhelming feelings that anxiety can bring.
Additionally, incorporating prayer or spiritual meditation can offer a profound sense of peace and comfort. From a scriptural basis, like 1 Peter 5:7, which advises casting all your anxiety on Him because He cares for you, has not only supported my personal journey but also resonated with many individuals we’ve helped through Stay Here.
This approach doesn’t require any special equipment or setting; it can be done anywhere and by anyone. It’s not just about religious practice; it’s about connecting with a deeper part of oneself and finding a calm amidst the storm of anxiety.
This dual approach of mindfulness and spirituality has been a cornerstone of our work, offering a tangible way to navigate through the challenges of anxiety.
Explore Sensory Stimulation
Agata Szczepanek, Career Expert, LiveCareer
Sensory stimulation is my secret weapon to combat anxiety. It involves using the senses—sight, sound, touch, smell, and taste—to enhance your mood, reduce tension, and help you get relaxed.
By engaging with sensory experiences, individuals shift their focus away from anxious thoughts and bring their attention to the present moment. You can choose whatever works best for you—listening to soothing music and nature sounds, using essential oils, or surrounding yourself with calming visuals.
And the list goes on. I encourage anyone to explore various sensory stimulation techniques to discover what creates your sense of tranquility and has an effective stress-relieving, grounding effect on you.
Take Nature Walks
Elisha Peterson MD MEd FAAP FASA, Anesthesiologist and Pain Medicine Physician, Elisha Peterson MD PLLC
An effective and accessible strategy for managing and reducing feelings of anxiety is simply going for a walk. Taking a stroll, particularly in a natural setting without any electronic distractions, has proven to be a straightforward yet powerful method to alleviate anxiety. The act of walking in nature provides a multisensory experience that can significantly impact mental well-being.
Disconnecting from devices during a walk allows individuals to immerse themselves in the present moment. Feeling the breeze, hearing birds chirping, and experiencing the warmth of sunlight on the skin contribute to a sensory reset. This connection with nature grounds individuals, reminding them of the simplicity and beauty of the world around them.
Anxiety often arises from a sense of overwhelm and unclear priorities. Going for a walk provides both physical and mental space for reflection. The rhythmic movement and the change of scenery create an environment conducive to sorting out thoughts and gaining perspective. It allows individuals to step back from immediate stressors, facilitating a mental reset and promoting a clearer understanding of priorities.
It’s remarkable how even a short walk, as brief as 10 minutes, can make a noticeable difference in managing anxiety. This accessible and low-cost strategy offers a holistic approach, addressing both the physical and mental aspects of well-being, making it an invaluable tool for individuals seeking to reduce anxiety in their daily lives.
Practice Positive Self-Talk
Diane Howard, RN and Founder, Esthetic Finesse
One effective way to manage and reduce feelings of anxiety is by practicing positive self-talk and maintaining healthy outlets for your anxiety. This could be anything from reading a good book, taking a walk in nature, practicing yoga, or any other activity that helps you relax and disconnect from stressors.
Engage in Regular Exercise
Abhay Thakkar, Founder, CEO, and NLP trainer, NLP Training International
One effective way to manage and reduce feelings of anxiety is through regular physical exercise. Engaging in physical activity releases endorphins, which are natural mood lifters, and helps reduce the levels of the body’s stress hormones, such as adrenaline and cortisol.
Exercise also improves sleep, which can be negatively affected by anxiety, creating a vicious cycle. Whether it’s a brisk walk, a run, yoga, or any form of exercise that one enjoys, making it a regular part of one’s routine can significantly alleviate symptoms of anxiety.
Personally, incorporating a mix of cardiovascular exercise and strength training into my weekly schedule has been a game-changer in managing anxiety. It not only provides a distraction, allowing me to break away from the cycle of negative thoughts that fuel anxiety, but also enhances my overall sense of well-being and resilience.
Try Self-Hugging Technique
Chris McGuire, Real Estate Investor, Real Estate Exam Ninja
My way to manage and reduce feelings of anxiety is by hugging myself tightly. While it may sound unconventional, self-hugging can have a soothing and calming effect on the body and mind.
When we hug ourselves, we activate pressure receptors in the skin, which triggers the release of oxytocin, a hormone associated with relaxation and feelings of security. This self-soothing technique can provide a sense of comfort and reassurance during moments of anxiety.
The act of hugging oneself tightly can provide a physical sensation of comfort and security. By wrapping our arms around our bodies, we create a sense of containment and support. This physical gesture can mimic the feeling of being embraced by someone else, which can be comforting, especially during times of stress and anxiety.
Beyond the physical aspect, self-hugging also has an emotional component. It can serve as a symbol of self-care and self-compassion. The act of intentionally embracing oneself sends a message of self-acceptance and nurturance. It acknowledges that we are deserving of love, comfort, and understanding, even from ourselves.
Step Away for Clarity
Brett Downes, Founder, Haro Helpers
Anxiety in a professional setting can often build around the feeling that something is unmanageable or unfixable, and what I have learned is that when the anxiety is high and I continue to stare at the same problem, I am making zero strides in making improvements. To reduce that feeling and increase the chance of finding a solution, you simply have to step away.
Whatever situation you are in, try to take a moment to step away (ideally outside) and literally just breathe in the fresh air or a different space. It can help remind you of the larger world, and it will help you to understand the issue isn’t as big as it was when you were staring at it.
We don’t have the luxury of just getting up and walking out of an office whenever we want, but using the bathroom, if that’s all that’s available, can still give you a semblance of that space and take you away from focusing on your anxious feelings.
Separation is key to calm, and while you don’t want to avoid it, taking some time to consider can be vital in helping you feel better.
Embrace the Power of Laughter
Travis Willis, Director of Customer Success, Aspire
Laughter provides physiological benefits that can effectively reduce anxiety. It works by decreasing pro-stress factors and increasing mood-elevating anti-stress factors. When you have a genuine, hearty laugh, it has the power to relieve physical tension and stress, leaving your muscles relaxed for an extended period, up to 45 minutes afterward.
Managing anxiety can be challenging, but having a collection of memes, videos, or TV shows that bring you joy can be a helpful tool in reducing those feelings. Embracing the joy of laughter can work wonders on your anxiety levels and overall well-being. So, keep that laughter alive and let it positively impact your mental health.
Utilize Relaxation Techniques
Trent Carter, Nurse Practitioner, Founder, Curednation
One way individuals can effectively manage and reduce feelings of anxiety is to use stress-management and relaxation techniques. These techniques can help calm the mind and body, lower the heart rate and blood pressure, and ease muscle tension.
Some examples of relaxation techniques are visualization, meditation, yoga, deep breathing, progressive muscle relaxation, and aromatherapy. These techniques can be practiced regularly or whenever one feels anxious, as long as they are done in a safe and comfortable environment.
Seek Support Networks
Tim Allen, Director, Oberheiden P.C.
Don’t hesitate to reach out to trusted relatives, close friends, or mental health experts for support when you’re feeling overwhelmed by anxiety. If you’re feeling lonely or lost, opening up about your problems might help others understand and offer advice.
Consider joining a support group or seeking therapy to learn coping methods, create healthy behaviors, and address underlying issues causing your anxiety. Remember that seeking help is a sign of strength, not weakness, and you are entitled to prioritize your mental health.
Cut Out Social Media
Scott Lieberman, Owner, Touchdown Money
I believe that social media platforms like TikTok and Instagram are the number one reason why we’re suffering from an anxiety epidemic. These social media platforms are addictive and can easily cause you to scroll mindlessly for hours.
Personally, I’m way less anxious when I’m off TikTok and Instagram. I’m more in the moment and less concerned with something happening halfway across the world that I have no control over.
So, if you want to manage anxiety, I suggest cutting out social media for one week and seeing how you feel.
Face Anxiety with Journaling
Sebastian Jania, CEO, Ontario Property Buyers
One way that individuals can effectively manage and reduce feelings of anxiety is to face them head-on.
In my experience, I’ve found that I’ve been most anxious when I’ve been in a state of fear and overwhelm. In this state, one is not able to achieve anything of success, as one is thinking of all the worst-case scenarios and everything that can go wrong.
When it comes to pulling myself out of these feelings of anxiety, I like to go to the facts and write in my journal. When I’m writing in my journal, I’m focused on what is truly the task in front of me, what is the best-case scenario, the likely scenario, and the worst-case scenario for this task.
By focusing on this, I’m able to see all the possibilities instead of only the worst-case scenarios. If one only looks at the worst-case scenarios, it is nearly impossible that something positive will happen.
This is akin to when one is driving and they see a tree, and they keep telling themselves to watch out for the tree; the more they tell themselves this, the more likely they’re going to crash into the tree.
If one can write down in their journal about the task and everything it entails, one can start to bite off small pieces and make progress with minimal overwhelm or anxiety.
Reduce Intake of Stimulants
Cindi Keller, Communications Coordinator, The Criminal Defense Firm
Reduce your intake of stimulants such as caffeine, nicotine, and sweets, as these can worsen anxiety and impair your body’s natural stress response. To maintain a steady state of mind and energy throughout the day, try drinking decaffeinated coffee or herbal tea instead. Pay attention to how different substances affect your anxiety levels, and make deliberate decisions to prioritize your health.
Clean for Anxiety Relief
Connor Ondriska, Co-founder & CEO, SpanishVIP
An effective way someone can manage and reduce feelings of anxiety is through cleaning. Engaging in cleaning activities can have a therapeutic effect on the mind and body. When we clean, we create a physical and mental space that is organized and free from clutter.
This act of tidying up can bring a sense of order and control, which can help alleviate anxiety. The process of cleaning also involves physical movement, which releases endorphins and promotes a sense of well-being.
Focusing on the task at hand can divert attention away from anxious thoughts, providing a temporary respite from anxiety. Furthermore, seeing the tangible results of cleaning, such as a clean and fresh environment, can bring a sense of accomplishment and satisfaction, further contributing to reduced anxiety.
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