Anxiety can feel like a heavy cloud hovering over your everyday life, turning new situations into sources of worry and making everyday tasks seem impossible.
Many people struggle with anxiety, and while everyone’s experiences with anxiety are unique, there are proven strategies to reclaim your peace of mind and daily routine.
We’ve put together a list of practical tips to reduce anxiety in your everyday lives. From mindfulness techniques to lifestyle adjustments and self-care routines, you will find powerful tools to help you reclaim a sense of peace, calm, and control in your life.
At Handel Behavioral Health, many of our trained therapists work with individuals- of all ages and walks of life- experiencing the overwhelming symptoms of anxiety. Whether you’re dealing with generalized anxiety, social anxiety, or stress-related burnout our counselors for anxiety in Massachusetts are here to help.
To start working with one of our therapists for anxiety online in Massachusetts or in-person from our offices in Amherst, Franklin, West Springfield, Wilbraham, or Natick Massachusetts, contact us today at (413) 343-4357.
To discover effective ways to manage anxiety, please read on!
1. Practice mindfulness
Mindfulness is the practice of remaining present in the moment without judgement. Whether through meditation, journaling, walking, or simply focusing on your breath, mindfulness can calm racing thoughts and bring awareness to your body.
2. Get regular exercise
Exercise is a natural stress reliever, mood booster, and nervous system regulator. Whether through lifting weights, running, yoga, biking, walking, or dancing, physical activity can help reduce stress and anxiety symptoms.
3. Practice deep breathing techniques
Deep breathing can adjust your body from a state of stress, panic, and worry to a state of peace and calm. Techniques such as diaphragmatic breathing, which focuses on engaging the diaphragm, or the 4-7-8 method, which involves inhaling for four seconds, holding your breath for seven seconds, and exhaling slowly for eight seconds, are effective techniques to lower your heart rate, calm your mind, and reduce anxiety symptoms.
4. Practice gratitude
Focusing on what or who you are grateful for, rather than what you are worrying about, can shift your perspective and reduce negative thoughts. You can practice gratitude by writing down three things you’re grateful for each day, at the beginning or end of the day. Simple gratitude practices help rewire your brain from worry and dread to positivity and lightness.
5. Take breaks
Extreme busyness and never ending to-do lists often cause burnout which worsens anxiety. Take regular breaks to allow your brain to rest and reset. Stretch your muscles, take a short walk, enjoy a cup of tea, sit in the sunlight, or lay on a comfortable surface. Small pauses in your day can restore your energy, increase productivity, and allow you to experience feelings of ease.
6. Get plenty of sleep
Good sleep hygiene is essential to reducing anxiety. Establish a consistent sleep routine, including winding down before bed and limiting screen time to help your body and mind relax. Aim for 7-9 hours of sleep each night to support your mental health.
7. Maintain a balanced diet
Eating a balanced diet, rich in whole grains, lean proteins, fruits, and vegetables helps stabilize your blood sugar and mood. Try to avoid excessive caffeine, refined sugar, and alcohol to reduce anxiety symptoms and support a relaxed nervous system.
8. Connect with others
Spending time with others is essential for managing anxiety. Talking to a friend, joining a support group, spending quality time with your family can reduce feelings of isolation and anxious thoughts.
9. Spend time outside
Nature has a calming effect on the body and mind. Whether it’s sitting in the sun or walking in the park, outdoor time each day reduces stress levels and improves mood.
10. Talk to a therapist
For many people, managing anxiety can require more than self-care strategies. Working with a licensed therapist provides personalized and evidence-based care which can support you through your anxiety. Our clinicians at Handel Behavioral Health specialize in anxiety treatment and are here to help you feel more resilient, fulfilled, and in control of your life.
Start Working with a Therapist for Anxiety in Massachusetts Today:
While self-care strategies and adjustments to your daily routines can significantly improve symptoms of anxiety, working with a trained therapist who specializes in anxiety is crucial in meeting your unique needs.
Our dedicated team of compassionate and expert therapists are here to support you with the tools, strategies, and insight you need to manage symptoms of anxiety, both during and after treatment.
Don’t hesitate to take control of your mental health. Contact us today at (413) 343-4357 to start working with one of our therapists online in Massachusetts, or in-person from our offices in Amherst, Franklin, West Springfield, Wilbraham, or Natick.
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