Stress and anxiety are not fleeting states; they are feelings that directly affect a person’s health, mood, and overall well-being. Their effects can extend far beyond what we traditionally imagine. According to doctors, anxiety weakens the immune system and makes a person more vulnerable to physical illnesses.
Health experts agree on the importance of paying attention to the consequences of anxiety and stress and trying to control them by addressing the root causes that trigger these feelings.
What Is Anxiety?
If you are looking for ways to manage anxiety, the first step is to identify the feeling itself. According to the American Psychological Association (APA), anxiety consists of three elements:
Repetitive negative thoughts
Feelings of tension and fear
Physical symptoms such as a rapid heartbeat or muscle tightness
Simply noticing these elements and naming them reduces their intensity, as it allows a person to observe the feeling from the outside instead of being overwhelmed by it.
The APA also recommends journaling at this stage—for example:
What situation triggers your anxiety?
What thought is running through your mind?
How intense is the anxiety on a scale from 1 to 10?
This method helps reduce the power of anxiety and release its emotional charge.
How to Reduce Anxiety
Deep Breathing
Anxiety acts like an internal alarm system, so calming the body is the first step. The UK National Health Service (NHS) recommends simple techniques such as deep breathing exercises, progressive muscle relaxation, or short meditation sessions, as these help reduce tension and calm the nervous system.
Training the Mind
The mind follows the paths we create for it. Training the mind to adopt healthier thought patterns can be highly effective in managing anxiety. This approach is known as Cognitive Behavioral Therapy (CBT), one of the most effective treatments for anxiety disorders. It helps individuals recognize exaggerated automatic thoughts and replace them with more realistic and balanced ones.
The American Psychological Association suggests asking yourself questions when anxiety arises, such as:
What real evidence do I have that this fear will actually happen?
Am I generalizing one bad experience to the entire future?
If a friend were in this situation, what would I say to them?
This calm internal dialogue may not eliminate anxiety completely, but it prevents it from exaggerating risks.
Daily Habits That Help Reduce Anxiety
Simple daily habits can support mental health, reduce stress, and limit its negative effects:
Regular movement: Engage in daily physical activity, such as a 20-minute walk or any preferred exercise. Physical movement releases brain chemicals that improve mood and reduce stress.
Adequate sleep: There is a direct link between sleep quality and anxiety levels. Staying up late and poor sleep patterns fuel anxiety, so maintaining regular sleep and wake times is a crucial step.
Facing Fears Gradually
As mentioned earlier, anxiety feeds on fear. One effective strategy to overcome it is to face fears—but gradually. Avoiding anxiety-provoking situations brings temporary relief, but in the long term, it reinforces anxiety and confirms the belief that the situation is truly dangerous.
Experts emphasize that you should not force yourself to face all fears at once. Instead, break them down into small steps. Each successful step sends the brain a new message that these fears may not be as threatening as they seem.
Anxiety: When Should You See a Doctor?
All the previous tips are helpful for mild to moderate anxiety or as support alongside treatment. However, some cases go beyond normal anxiety and require professional medical help, including therapy and sometimes medication. Doctors recommend seeking help if:
Anxiety persists for long periods and affects work, studies, or relationships.
It is accompanied by frequent panic attacks, severe sleep difficulties, or avoidance of most daily activities.
Dark thoughts or urges to harm oneself appear.
In such cases, psychological therapy—and sometimes medication under medical supervision—can be an essential part of recovery, alongside lifestyle changes and self-care strategies.
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