Anxiety and stress are some of the most common things humans experience in life. Every day people
undergo stress. It could be finance, health issues, family problems, business problems it can be anything.
So don’t think you are abnormal when you see yourself caught in the web of anxiety and stress. It only
becomes a disorder when it is excessive and interferes with your daily activities and this is known as
anxiety disorder which might affect your general well-being both physically and mentally. I guess you
don’t want that to happen.
Understanding anxiety, its causes, and its symptoms is the first step to managing it effectively. Let’s
explore these aspects and find out the practical tips to help you cope.
What is Anxiety?
Anxiety is an act of feeling worried, nervous, or uneasy about something. It is when one’s body naturally
responds to perceived challenges or threats. Anxiety is the act of feeling anxious or tense. Fear is the
major sponsor of anxiety.
Causes of Anxiety
Various factors trigger anxiety, including but not limited to:
Life events: A lot of life challenges like relocating, job loss, or family problems can contribute to
anxiety.
Medical conditions: Some health problems Can cause anxiety.
Personality traits: Some people are simply more prone to anxiety than others.
Substance abuse: Alcohol, caffeine, and drug use can worsen anxiety symptoms.
Symptoms of Anxiety
Excessive worrying: You are always lost in thought and worried over little things
Restlessness: You are always restless. Your mind is not at rest.
Difficulty concentrating: You cannot do something without getting distracted by your thoughts.
Irritability: Things that don’t irritate you before now irritate you. You easily get annoyed with
things around you.
Sleep disturbances: you are having difficulty sleeping. You no longer sleep without taking
sleeping pills.
Fatigue: You are always tired. You no longer work for long.
Panic attacks: You have sudden episodes of intense fear that can include a racing heart,
sweating, trembling, shortness of breath, and a feeling of losing control.
If you are seeing these symptoms just know that you are risking your mental health and need to retrace
your steps now.
Here are some proven practical tips for managing anxiety and stress naturally:
Practice Mindfulness and Meditation
Mindfulness and meditation are effective tools for calming your mind, soul, and body. Let the past be in
the past, leave tomorrow to think of itself, and focus on the present moment, by doing this you can
break the chains of anxious thoughts. Start with a few minutes of deep breathing each day.
Practice this: Whenever you wake in the morning, sit on your bed with your hands on your lap. Close
your eyes and pause every thought on your mind then slowly breathe in and out for 5 minutes. After
that maintain absolute quietness and recall all the good things that have happened in your life. Doing
this every day will reduce anxiety and help you in the relaxation of your mind.
Exercise Regularly
Physical activity has been proven to be a stress reliever and exercise is one of them. Exercise releases
endorphins, which are natural mood lifters. Find an activity you enjoy and make it your routine.
Practice this: Whether yoga or a workout at the gym, aim for at least 30 minutes of exercise most days
of the week. Even if it is taking a walk, do it. It helps in relieving stress and anxiety.
Eat Healthy.
Eating right plays a vital role in managing anxiety and stress. Avoid excessive caffeine, and sugar and
embrace a balanced diet rich in fruits, vegetables, proteins, and whole grains.
Practice this: This week avoid junk food and channel your energy into drinking enough water and eating
more vegetables, fruits, and protein, especially eggs. Practice this and watch out for results.
Get Enough Sleep
Lack of sleep can increase stress and anxiety levels. Not having quality sleep is very dangerous to the
brain and can affect your physical and mental well-being. To achieve good mental health, you need to
prioritize quality sleep. Aim for 7-9 hours of sleep per night.
Practice this: After a stressful day, take a warm bath, take your meal, and read one or two lines of a self-
help book. This will signal your body that it’s time to rest. Reading when you are tired can make you fall
asleep faster.
Connect with others
Don’t isolate yourself. Go out – spend quality time with friends and family. This can provide a sense of
belonging and reduce anxiety. Whenever you are down or sad, don’t hesitate to reach out to someone
you trust. Sometimes, talking about what is bothering you can relieve anxiety. A problem shared is a
problem half-solved. Don’t use “I am an introvert” as an excuse to stay indoors- Go out, make friends,
and socialize.
Social support is vital for managing stress.
Set Realistic Goals
Don’t look at other people’s goals when setting your goal as your path and theirs are not the same. Be
sincere to yourself and set goals you can achieve. Setting achievable goals will help manage anxiety by
giving you a sense of control and accomplishment.
Break down your goals into smaller, manageable steps. Avoid multitasking, prioritize what needs to be
done, and focus on completing one task at a time. Celebrate your achievement no matter how small it
is.
Limit Screen Time
Constant exposure to screens, especially social media, can increase anxiety and also damage your eyes.
Set boundaries for your screen time and take regular breaks from electronic devices. Try to disconnect
from screens at least an hour before bedtime to improve your sleep quality.
Stay Organized
Being disorganized can lead to stress. Keep your environment tidy and organized. To stay organized, use
tools like planners or to-do lists to keep track of your tasks and responsibilities. A clean and orderly
space can promote a sense of calm and focus.
Be Kind to Yourself
You attract love when you love yourself. You attract kindness when you are kind to yourself. Be patient
with yourself and don’t be too harsh on yourself.
Practice this: Anytime you want to go out, affirm this; I am beautiful. I am strong. I am smart. I can do it.
Always say positive words to yourself. This technique has helped many people boost their confidence as
a lack of self-confidence also leads to anxiety.
Seek Professional Help
If your anxiety and stress linger, it’s important to seek professional help. A therapist or counselor can
provide you with strategies and tools to manage your symptoms effectively. Don’t hesitate to reach out
for support if you need it.
Conclusion
Managing anxiety and stress effectively is crucial for maintaining both your mental and physical well-
being. By understanding what anxiety is, recognizing its causes, and identifying its symptoms, you can
take the necessary steps to mitigate its impact. Implementing practical tips like mindfulness, regular
exercise, healthy eating, quality sleep, and seeking social support can significantly reduce your stress
levels.
Remember, it’s essential to set realistic goals, limit screen time, stay organized, and be kind to yourself.
If anxiety persists, don’t hesitate to seek professional help. Taking these steps will help you lead a more
balanced, stress-free life.
Engage with us: How do you manage your anxiety and stress? Share your tips and experiences in the
comments below, and let’s support each other in this journey towards better mental health.
