How To Ease Your Anxiety - A Comprehensive Guide

Anxiety can be brought on in many different contexts. Some people are just naturally anxious and have dealt with symptoms of anxiety for as long as they can remember. Some will experience a traumatic event which leads to anxiety, and there are some instances where anxiety can just creep up out of nowhere and hit you like a tonne of bricks - especially if it's something that you have never experienced before. Many people liken the physical symptoms to the oncoming's of a heart attack, and when you're not aware that it is in fact a case of anxiety, there is honestly nothing more scary in that moment. 

People who have experienced this type of anxiety a lot of the time have trouble trying to explain it to people who have never suffered with it. It can be very difficult to explain to someone who hasn't had that experience personally. Even some doctors seem to have trouble advising those who suffer from it. The whole famous "just have a cup of tea or run a bath" is a running joke on repeat with many who have sought out advice from medical professionals, most of whom have never been personally in that situation.

This is what inspired me to put together this guide of tried and tested tips and ideas on how to ease your anxiety and keep it at bay. Anxiety is not just a state of mind; the physical symptoms can include a fuzzy and/or groggy head, racing thoughts and heart, fuzzy vision, and chest pains that almost resemble an actual coronary medical emergency. And panic attacks can become frequent when you're not aware of how to deal with these symptoms, or understand what can trigger them, or how to alleviate them.

The following information contains some of the most common examples of anxiety management that have been known to either alleviate feelings of anxiety completely or at least make the symptoms easier to manage. It also covers how certain triggers can make it worse and how different types of anxiety can produce different symptoms. However, please be aware that if other medical symptoms are presenting themselves, it would always be wise to consult your doctor to rule out any other types of illness.

Types of anxiety

Before sharing the most effective methods for alleviating anxiety, I think it would be helpful to understand that various types of anxiety do not always present in the same manner. So what one person may experience is not always a copy and paste example of what another may experience, even if they both purport to have 'anxiety'. Below is a list of some different types of anxiety that can occur, both individually or overlapping in some cases.

Generalized Anxiety Disorder (GAD)

Characteristics of GAD include persistent and excessive worry about a variety of everyday situations (work, health, family) even when there is no apparent reason for concern. This can be debilitating to a fault, and very much take over a person's whole day-to-day lived experience.

To be diagnosed medically symptoms would have to be present for at least 6 months. Symptoms can include constant restlessness, fatigue, difficulty concentrating on things such as films or general tasks, irritability, muscle tension, and sleep problems. This may lead to a reduction in day-to-day motivation along with feelings of reduced overall well-being.

Panic Disorder

Characteristics of panic disorder include recurrent and unexpected panic attacks, which are sudden episodes of intense fear or discomfort. These can include heart palpitations, sweating, shaking, shortness of breath, sometimes vision blurriness, chest pain, dizziness, or a feeling of losing control and/or dying.

In the most extreme cases these can occur daily and throughout the night, meaning that there is not always a known specific 'trigger'. However, there are ways included below that have been known to at least reduce these occurrences to make day-to-day living more manageable and enjoyable.

Social Anxiety Disorder (Social Phobia)

Although social anxiety seems to have become a very common explanation for people who may generally just be a little more introverted than their peers, it can also be very negatively affective when it comes to day-to-day living. It includes an intense fear of being judged, embarrassed, or humiliated in social situations.

Symptoms include avoidance of social interactions, extreme nervousness in social situations, and physical symptoms like blushing, sweating, or shaking when in a crowd. These symptoms can all motivate a person to stay indoors, which can also lead to depression due to a lack of social interaction and lived experiences. 

Specific Phobias

Phobias are personified by an intense fear of a specific object or situation that is often out of proportion to the actual threat. These phobias can cause extreme distress when encountering the feared object or situation, leading to avoidance behaviours.

The reactions incurred can often be seen as an 'overreaction' to those who do not have experience with such phobias. However, in the moment,, it can create a very realistic feeling of threat to life.

Health Anxiety (Hypochondriasis)

Health anxiety is characterised by excessive worries about having serious illnesses for instance, even when there is little or no medical evidence to support it. This can reduce an individual's quality of life, as every symptom or change in their body could become a threat to their life.

Symptoms include frequently checking the body for signs of illness, constantly seeking medical advice, or excessively researching symptoms online which can exacerbate the situation. This can lead to a cycle of frequent doctor visits, tests, or unnecessary treatments.

This type of anxiety can be exacerbated if an individual who has never knowingly experienced symptoms of anxiety starts to feel the symptoms of panic attacks and the like, as they can create a type of cycle that increases the individual's anxiety because of the newly presented physical symptoms.

Obsessive-Compulsive Disorder (OCD)

OCD is characterised by recurrent intrusive thoughts (obsessions) and/or repetitive behaviours (compulsions) performed to reduce anxiety caused by these triggers. It can result in ritual-like behaviours (such as handwashing, checking, or counting) to relieve the anxiety caused by obsessive thoughts.

The compulsions often don’t make sense to the person (or other people around them) but internally they feel them necessary to alleviate the symptoms of anxiety, and sometimes to reduce the likelihood of 'bad things' happening to them.

Post-Traumatic Stress Disorder (PTSD)

PTSD is a type of anxiety that can seem to appear out of nowhere. Often, people who have never experienced anxiety, after a traumatic event, will experience symptoms such as flashbacks and nightmares, which can incur intense feelings of distress when reminded of the event.

Symptoms can include avoidance of reminders of the trauma, hypervigilance (being easily startled), irritability, and feelings of detachment from others. The causes can often be related to military combat, sexual assault, accidents, natural disasters, or other life-threatening events from the past.

Separation Anxiety Disorder

Although sometimes it can be hard to establish true separation anxiety disorder, it is characterised by an excessive fear or anxiety about being separated from a loved one or home. Individuals may experience fear of being alone, nightmares about separation, physical complaints like stomachaches, panic, or headaches when anticipating separation.

Agoraphobia

Agoraphobia is brought on by fear of situations where the individual worries that escape might be difficult or help might not be available if a panic attack or other symptoms occur. This can affect an individual's daily life as they may start to avoid places like crowded areas, public transportation, or even just being outside the home.

In extreme cases, even thinking about leaving the home can bring on distress and a panic that may seem irrational to others who have not experienced such symptoms. 

Performance Anxiety (Stage Fright)

Performance anxiety is a type of social anxiety related to performance situations (e.g., public speaking or performing in front of others). Physical symptoms can include shaking, dry mouth, sweating, and a racing heart when preparing for, or during a performance.

Managing Anxiety

As we can see, there are many different types of anxiety, some of which can overlap. But luckily, most of the tips below can work to alleviate some, if not all of the symptoms that come along with each type.

These tips have been tried and tested, most of them by multiple people who have had great results. If one method does not work for you, it may well be that a different method will, so I would recommend giving each one a try to see what works best for you.

Breathing Exercises

With anxiety and feelings of panic, one of the main symptoms is fast and shallow breathing. This can often exacerbate your anxiety as you begin to feel like you are no longer in control of your body. The breathing techniques below can be beneficial in two ways. Firstly, they will help you ground your mind and thinking by giving you something to focus on.

This has been known to be effective as it causes your mind and thoughts to slow as you focus on counting and mindful breathing. Secondly, it's most likely to reduce the feelings of panic that come along with feeling like you are not in control of your body.

Below are just two types of breathing techniques that can be used to alleviate symptoms of anxiety. There are many more available, and some will talk along with you via YouTube, etc., to give you something more to focus on.

Deep Breathing: Slow, deep breaths can activate the body’s relaxation response. Try the 4-7-8 technique: inhale for 4 seconds, hold for 7, and exhale for 8.

Box Breathing: Inhale for 4 seconds, hold for 4, exhale for 4, and hold again for 4 seconds. This is great for calming the nervous system.

Talk to someone

Often, when we experience panic and anxiety, we allow our minds to race off to the worst-case scenarios, which can increase the symptoms. One way to shift your focus is to call a member of your family or a friend who can help you change the pace of your thoughts.

Often, after a few minutes of having a general conversation, you may find that the symptoms are alleviating organically as your mind is no longer exacerbating the feelings of panic and worst-case scenarios.

I have used this method effectively myself and have seen it work with others too, so it's definitely worth a try. When talking, try to shift your focus to more mundane topics and not focus on the panic or anxiety. After a few minutes, this is likely to help reduce the intensity of the symptoms.

Mindfulness & Meditation

Although mindfulness is not always going to be the most effective in stopping a panic or anxiety attack in full fight or flight state, it has been known to reduce how regularly the instances occur when practiced regularly.

You can find all sorts of meditations online, use phone apps, or you can join a class with others if you are open to being more social. (This is obviously dependant on how your anxiety affects you, as those with severe anxiety may not want to be social until their symptoms are more under control).

Diet

For instances where someone is actively suffering a panic or anxiety attack, in that very moment, one tip I have heard that generally works is by eating something sour. This is thought to be because the sourness that affects the taste buds causes your brain to redivert from the feelings of panic.

Alongside this, I would recommend reducing alcohol consumption if possible, as this is a well-known instigator of further anxiety. Try to swap out caffeinated drinks too when possible, as these can cause heart palpitations which can add to feelings of distress and anxiety.

Another tip is to try to eat protein in the morning when you first wake up. This was recommended by a doctor and apparently is because the amino acids carried through protein ingestion can increase the neurotransmitters' activity responsible for dopamine.

High sugar content, resulting in unstable blood sugar levels, has been linked to negative mental health outcomes, whilst carbohydrates have been proven to improve mood and reduce anxiety, so I would always recommend eating a balanced and healthy diet to help improve feelings of well-being overall.

Physical Activity

Again, although not an instant alleviation technique for those suffering with intense feelings of anxiety, in the long run, physical activity is well-known for reducing symptoms of anxiety and depression due to the increase in the release of endorphins (the 'happy hormones' that are transmitted through your body to your brain during exercise).

Effectively, this is the same thing that happens when you take mood-regulating drugs such as those prescribed for depression. Gentle stretching can also help with the muscle tension that comes from being constantly on edge.

Exercise does not have to be intense or high impact to improve the mood. Sometimes, just taking a walk in a park for a change of scenery can be just as impactful on your mood as a high-adrenaline sprint.

Cognitive Behavioral Techniques (CBT)

For those with forms of anxiety such as OCD, CBT can be effective in helping you to challenge the negative thought patterns that are associated with the symptoms. One example is that when anxious thoughts arise, you can try to challenge their accuracy.

Ask yourself, “What’s the evidence for this thought? Is this really as bad as I’m making it out to be?” Another example of a CBT practice is that which is referred to as 'exposure therapy'.

This is especially beneficial for people who have phobias or social anxiety, as it will gradually increase exposure to whatever the individual is anxious about, healthily and safely, whilst giving them the tools and encouragement required to adapt their thinking patterns.

CBT can often be available through a referral from your doctor, who will give you a set number of appointments to complete. But if you are having trouble being referred, you can also look up private providers in your area.

Progressive Muscle Relaxation (PMR)

PMR is very similar to mindfulness or the breathing techniques explained previously. It works on the merit that you are having to bring your thinking to the present moment, which can alleviate symptoms of growing or intense panic.

Start by tensing and then relaxing each muscle group, from your toes to your head, and breathing for a specific number of counts for each body part. This helps to release physical tension whilst bringing awareness to your body.

Grounding Techniques

Grounding techniques can be very useful if you are beginning to experience feelings of anxiousness outside of the home, especially. The premise is that you use your senses to find things around you, which will redirect your mind from the intensity of the panic or anxiety.

This is quite similar to the eating something sour recommendation, as it's a way of using your senses to redirect your mind into 'forgetting' about the immediate problem. The 5-4-3-2-1 technique requires you to:

Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This can help bring you back to the present moment.

Sensory grounding can also bring beneficial results and requires very little to help you redirect your thoughts. You would use a small object that you could carry around with you to hold onto and/or fiddle with as a way to redirect your attention. There are many stress balls, anxiety rings, etc., that you can get specifically for this purpose, and these can be used for children who suffer from anxiety safely too.

Sleep

Anxiety often worsens when you’re sleep-deprived, so try to get 7-9 hours of restful sleep each night. Many people with anxiety often find themselves trying to fill up their days and keep busy to try and stave off the restlessness and anxiousness that present as common symptoms.

Whilst this may work for a short while, it can incur burnout, especially if sleep is already being broken. Try to create a relaxing bedtime routine to help signal to your body that it’s time to wind down (e.g., reading, listening to calming meditative music, drinking a milky drink or chamomile tea, lighting an aromatherapy candle, or taking a warm bath).

Shop Anxiety Relief Products Here

Self-Compassion

Be kind to yourself. Acknowledge that it’s okay to feel anxious sometimes and that you don’t need to be perfect all of the time. Those with anxiety may often try to push themselves, and they may feel anxious that they are not doing enough or being enough. 

Try using positive affirmations such as “I am safe,” “This feeling will pass,” or “I am doing the best I can,” if this is something you are comfortable with. And try not to 'punish' yourself or limit yourself in case of potential setbacks.

You will find that the more you break through the anxiety of putting yourself in potentially scary situations the easier and more comfortable it will become in the long run.

Limit Social Media

Sometimes social media can heighten anxiety, especially when there are constant negative news updates and multiple crime stories available (the perusal of which has already previously been linked to heightened anxiousness, enhanced fears of personal victimisation, and depression).

On top of this, social media can be further negatively affective if you find yourself generally comparing yourself to others. We have all most likely fallen into the trap of thinking people are doing better, or enjoying life, more than us on occasion.

But try to remember that this is not always the reality of the situation and that most people on social media have curated their timelines to show only the most appealing aspects of their lives. 

Consider limiting your time on social media or using apps that track your screen time to help if you start to see a pattern in social media usage and negative or anxious thinking.

Support Groups

Consider joining an online or in-person anxiety support group to connect with others going through similar experiences. Approach your doctor for local support groups, they often advertise them in the general practice waiting room and potentially in local chemists, too.

If not, try looking online as there are many different types to choose from. Talking about your anxiety with people who have been in the same position can be quite helpful.

They could offer you new ways and ideas to alleviate symptoms, and I've found that people who have been in similar situations are usually highly empathetic and understanding of what you're going through.

Medication

For some people, medication prescribed by a healthcare professional may be necessary for managing anxiety. This could include SSRIs, benzodiazepines, or other medications such as propranolol, which is a medication that many people use to combat the physical symptoms of anxiety.

I would highly recommend that you only take medication that's prescribed to you by your doctor. Self-medication can not only be highly addictive and counterproductive but also can cause unwanted side effects that will be harder to deal with in the long run.

On top of that, if you're already suffering from anxiety, the repercussions of taking medications that you have bought on the 'black market' could massively increase your anxiousness.

Remember, what works for one person may not always work for another

Everyone’s experience with anxiety is different, so it may take time to find the strategies that work best for you. This is one of the reasons why it's so important to only take medication that is prescribed for you. And this is also the reason why I advocate for people to have support from people who have gone through similar situations. 

We all know at least one person who has said something along the lines of "Oh it can't be that bad, just go outside". Anyone who has suffered with anxiety knows how damaging this kind of attitude could be to someone who is in the center of an anxiety episode or panic attack, it's just not that easy unfortunately.

But if you continue to follow the tips above and find what works for you, I can assure you that your anxiety and panic conditions can be managed so that you can finally  live a more comfortable life. I wish you every success moving forward.