Here’s how you can fight anxiety

Anxiety is nervousness over an upcoming event. We anticipate the future with sometimes scary predictions that don’t necessarily have any basis in truth. In everyday life, anxiety’s physical and emotional symptoms can mean an increased heart rate, poor concentration at work and school or other places, sleeping problems, etc.

Anxiety is often encountered because of the little things that put us over the edge: an over-loaded email inbox, morning rush hour, or losing those keys before running out the door. Luckily, it’s easy to beat this kind of stress with just a few easy changes added throughout the day.

Breathe it out - Quicker, shallower breathing is the first trigger which catapults all the other anxious symptoms into action. So by controlling breathing, you control all the other anxiety symptoms as well.

So if you start to feel fearful:

  • Stop
  • Focus on your breath
  • Take a breath in
  • Then slowly breathe out

Smile when it hits you - When work has got us down, it’s a good idea to take a quick break to get some giggles on. Research suggests that laughter can reduce symptoms of depression and anxiety, so consider checking out a funny YouTube clip to calm those jittery nerves.

Express some gratitude - Studies have found expressing gratitude helps reduce anxiety, especially when we’re well-rested. Start a gratitude journal to get in the mindset of appreciation, and out of the mindset of being overwhelmed.

Be positive think positive - When confronted with anxious thoughts, take a moment to visualise yourself handling the situation with calm, ease, and clarity. Try not to pay attention to the current mental state; just focus on the feeling of smooth-sailing through the storm. The technique is called ‘guided imagery’ or ‘guided visualisation’ and can help reduce feelings of stress.