Almost every person feels anxious. This is common behavior that is often justified and sometimes even beneficial. But, at some point, it becomes counterproductive. According to well-documented figures, 6.8 million individuals in the US suffer from Generalized Anxiety Disorder (GAD). This syndrome is associated with excessive and persistent fear about a plethora of things. The good news is that even if you feel you have no control over your anxiety, there are effective techniques to manage it. They are as follows:

1. Talk It Out

When undergoing anxiety, you will likely feel even more apprehensive at the prospect of having to communicate with other people. However, the reality is that conversation helps. Reach out to a reliable buddy and see if you can set up a time to discuss how you feel. A good friend will always listen to you without judgment and try to understand your situation. They may even give you some useful advice on how to deal with the situation based on their own experiences.

If talking to your friend does not help, consult your doctor. If the anxiety results from substance abuse, they can recommend you to a counselor or to further assist you in finding effective methods of coping with the issue at hand. It is always good to deal with anxiety at the earliest as opposed to waiting until it has developed into something more problematic.

2. Cut Down On Caffeine Intake

Caffeine is a central nervous system stimulant typically found in tea, coffee, energy drinks, and chocolates. Statistically speaking, 85% of Americans consume it daily. Caffeine boosts alertness by inhibiting the activity of adenosine, a particle in the brain that contributes to drowsiness. In addition, it induces the body to produce more adrenalin, which is a well-known energy booster. That said, excessive consumption of caffeine has been linked to increased anxiety.

The recommended daily caffeine intake is 400 milligrams (mg), equivalent to about four to five cups (0.9 to 1.2 L) of coffee. But sometimes, individuals may have a unique tolerance for caffeine. If coffee or energy drinks trigger restlessness or nervousness, consider switching to water or decaffeinated herbal tea.

3. Get Moving

Taking part in regular physical activity increases neurotransmitters in the brain to regulate mood and influence anxiety. According to research, individuals who regularly exercise have a 25% decreased chance of experiencing depression or an anxiety disorder within the next five years. Though the magnitude of the benefits may vary from person to person, the psychological advantages of regular physical activity are widely acknowledged.

It is common to associate “exercise” with vigorous cardiovascular activities like running treadmill laps. But even low-intensity physical activities such as washing the car, gardening, and strolling around the block can help big time.

Do not limit exercise to a particular time slot. For most people, it could be a surefire way to get tired sooner rather than later and give up on exercise. Instead, reframe physical activity as a way of life and look for opportunities to include light movement into your day. For instance, walk up the stairs rather than using the elevator. If you want to take a quick walk before heading into the office, park your car a little distance from your house. Likewise, you could ride a bike to work if you are near your workplace.

4. Engage In Meditation

The history of meditation dates back thousands of years. The original purpose of meditation was to get a clear grasp of the mysterious and sacred elements of existence. Nowadays, people indulge in meditation for a variety of reasons. And reducing anxiety is one of them. Practicing mindfulness and making it a regular part of your life makes accessing your latent capacity for awareness easier.

To begin with, put your feet flat on the floor and sit up straight. Try reciting a mantra aloud or silently as you close your eyes. You can choose any uplifting phrase or sound to serve as your mantra. Make an effort to synchronize the mantra with your breathing. Do not lose patience if your attention drifts to stray thoughts. Focus again, and carry on. Try practicing for only a few minutes every day; over time, you will develop a simple and convenient weapon for combating anxiety. If you are just starting meditation, you may also benefit from using a guided meditation audiobook or mobile app.

5. Learn To Say No

Finding time for relaxation and other self-care activities may be difficult if you have a lot on your plate. As a result, anxiety can easily creep in. So taking charge of your life could be a powerful tool for managing anxiety and safeguarding your overall mental health. But how do you do that? By saying “no” more often!

It is hard to say “no” when we live in a culture that promotes the idea that being productive at all times is essential to our sense of value. But we cannot always say yes because we have finite resources (time and energy). Trying to please everyone always leads to exhaustion, resentment, and burnout. Therefore, it makes sense to be more discerning about your commitments and more willing to say “no” to those who will not add value to your life.

If you always say yes, it will be challenging to start saying no. Yet, mastering the art of the firm “no” is crucial to streamlining your life and lowering your stress levels. Do not make stuff up as an excuse to avoid an obligation. Being respectful yet speaking the truth is always the best way to say no.


Anxiety is a normal human emotion, and we all experience it occasionally. Feeling anxious before a big exam or transition in your life is natural. However, prolonged anxiety could be a worrying sign. Fortunately, you can work your way to attain a normal lifestyle by following these tips!

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