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Reducing Anxiety

Updated: Nov 11




There are many techniques that can help with anxiety, including:

  • Relaxation techniques: Try meditation, yoga, or visualization techniques. You can also try the release-only relaxation technique, which focuses on releasing muscles to feel relaxed quickly. 

  • Breathing exercises: Try calming breathing exercises, such as inhaling and exhaling slowly while counting to 10. 

  • Exercise: Regular exercise can help manage stress and improve your mood. 

  • Healthy eating: Eat regular, healthy meals that focus on fruits, vegetables, whole grains, and fish. 

  • Sleep: Make sure you're getting enough sleep. When you're stressed, your body needs more rest. 

  • Reduce caffeine and alcohol: Caffeine and alcohol can worsen anxiety and trigger panic attacks. 

  • Challenge your self-talk: Try to find new, positive ways to look at situations that make you anxious. 

  • Practice self-compassion: Be kind to yourself and accept that you can't control everything. 

  • Plan worry time: Set aside time each day to think about your anxieties. 

  • Learn about anxiety: Try to understand what triggers your anxiety. 

  • Develop a growth mindset: Believe that you can get better at things with effort and practice. 

  • Try the 3-3-3 rule: Identify three things you can see, three things you can hear, and three ways you can move your body. 



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