How to Deal with Anxiety: Useful Advice for Staying Calm and Collected
Anxiety can feel like a guest that shows up uninvited and stays too long. One minute you’re OK, then the next your heart races, your head spins, and everything seems too much. The good news? You don’t have to let anxiety be in charge. You can take back control and keep your anxious thoughts in check with a few basic, common tricks.
This tutorial will show you how to deal with anxiety in a practical and straightforward way, without having to call a therapist or read a lot of self-help books. Let’s get started!
1. Breathe Like You Mean It Why Breathing Works
When you’re anxious, your breathing gets all messed up. It gets short, shallow, and quick, like you’re running away from a tiger. But here’s the thing: merely by adjusting how you breathe, you can fool your brain into calming down.
The 4-7-8 Method
Try this:
– Breathe in for 4 seconds.
– Stay still for 7 seconds.
– Breathe out for 8 seconds.
Your nervous system will get the message “False alarm, stand down” when you perform this three or four times. It’s like pressing a button to start over with panic.
2. Box Breathing for More Relaxation
Try box breathing, which Navy SEALs utilise to stay calm under duress, if you want to get better:
– Breathe in for four seconds.
– Hold for four seconds.
– Breathe out for four seconds.
– For four seconds, hold
– Do it again and again until you feel stable.
3. Get up and move your body (no gym needed)
Why working out can help with anxiety:
When you exercise, your brain releases endorphins, which are natural stress relievers. You don’t have to work out hard; simply move around in a way that feels pleasant.
Simple Ways to Get Up and Move
– Walk it out: A 10-minute walk will clear your mind.
– Stretch like a cat to relax and change your mood.
– Dance like no one is watching.
4. Talk It Out (Yes, Really)
Why Keeping It Inside Makes It Worse Anxiety flourishes in silence. The more you keep it to yourself, the bigger it gets.
– Who (or What) to Talk To: A buddy you can trust— Sometimes, stating it out loud helps.
– A pet: They listen well and won’t judge you.
– A journal—writing helps you make sense of your messy ideas.
– You don’t need a perfect answer; simply getting it out helps.
5. Accept the “Good Enough” Way of Thinking
Perfectionism is the best friend of anxiety.
It’s tiring and impossible to try to be perfect. “What if you fail?” is something anxiety loves to say.
How to Turn It Down:
– Celebrate little victories— Did you get out of bed? Win.
– Laugh at your blunders. Did you burn dinner? A humorous narrative about the future.
– Ask yourself, “Will this matter in five years?” – Most things won’t.
– Things don’t have to be perfect for life to be good.
6. Make a Simple Plan
Why structure helps with anxiety
Anxiety is caused by things that are hard to predict. Your brain feels in control when you have a slack schedule.
Simple Ways to Boost Your Routine:
– Get up at the same time every day to keep your body clock in check.
– Eat meals on a regular basis. Low blood sugar makes you cranky and anxious.
– Before bed, relax by drinking tea, reading, or taking deep breaths.
– You don’t need to be perfect; just be consistent.
Final Thought: You Don’t Own Your Anxiety
Anxiety may knock on your door, but you may choose to let it in or not. Over time, these modest, daily practices make you stronger. It’s okay if some days are harder than others. The idea is to make progress, not to be perfect.
So take a deep breath, get up and move around, laugh a lot, and tell yourself, “You’ve got this.”
What’s the goal? Get out of your head and into your body.
