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Practical steps to beating Anxiety Once and for All

Anxiety – something that we all experience in our own way. Whether you suffer from it yourself or you have a friend or family member who does, anxiety can be triggered by anything. The fear of being judged, seen, hurt, or just overthinking can be enough to set off a panic. For some, anxiety can negatively affect their everyday life.

An estimated 4% of the global population currently experience an anxiety disorder. With roughly 1 in 4 people receiving the treatment they need; it is important to know that beyond the many apps, classes and tech equipment on the market, there are also a few practical tips you can adopt in your everyday life to relieve the negative effects.

Mindfulness and Relaxation

Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.

Practicing mindfulness is important in the battle against anxiety, which will allow you to effectively spot when you are becoming more anxious, and use practical methods to alleviate the symptoms more quickly. A method to achieve powerful mindfulness skills is through meditation. If you practice this for 20 minutes each day, you may find it a lot easier to deal with the effects of anxiety and other mental health problems.

Getting outside and connecting with nature

One thing we often overlook is the importance of going outside and being at one with nature. There are many reputable studies which support the importance of nature to our mental health, especially for anxiety and depression. A walk a day, a lunch time break outside instead of your desk or a weekend at a local woodland will allow you to get your weekly dose of nature without radically changing your lifestyle.


Bringing in a routine into your life would also benefit your anxiety. Organising and prioritising your daily tasks will remove some uncertainties, lowering your chances of becoming overwhelmed. Also, incorporating Exercise into you daily schedule would provide benefits, as physical activity produce endorphins — chemicals in the brain that act as natural painkillers — and also improve the ability to sleep, which in turn reduces stress. Studies found that going on a short walk or run can effectively help anxiety or depression by elevating people’s moods.

Monitor your Caffeine Intake

More than 400 milligrams of caffeine per day (around four to five cups of coffee) may increase the likelihood of anxiety and panic attacks in people sensitive to it. Caffeine is a good way to wake up in the morning, but bad for your anxiety levels. Caffeine induced anxiety can result in symptoms such a sense of fear/dread, excessive worry or restlessness.  Caffeine today is found in lots of different places, such as coffee, energy and soft drinks. To help manage your caffeine and anxiety levels, it is important to monitor what you are consuming to ensure you do not have its effects.

You are not alone

Anxiety can become a lot to deal with, you do not have to go through it alone. Talking it through with someone can help alleviate the pressure it has on you. Opening up and talking through it can help reduce your anxiety levels and encourage you to get more support if needed. Find someone you trust to open up too, such as friends, family, a mental health expert or a support group. Talking to someone who listens and understands what you are going through helps validates your feelings and makes you feel less isolated. Furthermore, speaking with someone can give you a new perspective on your situation which could help your emotions become more manageable.

Get To Know What Works for You

You will find that some methods to help your anxiety will make it better, however some may also make it worse, which will differ from person to person. One potential option would be the use of products or treatments which appear to decrease anxiety. If considering these kinds of products, it is important to use them moderately.


https://www.who.int/news-room/fact-sheets/detail/anxiety-disorders#:~:text=An estimated 4%25 of the,all mental disorders (1](https://www.who.int/news-room/fact-sheets/detail/anxiety-disorders#:~:text=An estimated 4%25 of the,all mental disorders (1 “smartCard-inline”) )

https://www.mindful.org/mindfulness-meditation-anxiety/#:~:text=As%20you%20imagine%20the%20experience,no%20need%20to%20change%20them .


https://www.health.com/condition/anxiety/how-coffee-increases-anxiety#:~:text=More%20than%20400%20milligrams%20of,the%20U.S.%20Food%20%26%20Drug%20Administration .



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