Understanding and Managing Anxiety: Practical Strategies for Relief

Over the years, many people have shared their experiences with anxiety, and a common theme has emerged: simply hearing the term “anxiety” often triggers more anxiety. For many, it feels as though anxiety is an unwelcome intruder that suddenly appears in their lives. The challenge is that the fear of anxiety itself often perpetuates the cycle, as individuals attempt to control or eliminate their anxiety, but find it difficult to do so.

Franklin Roosevelt’s famous words, “The only thing we have to fear is fear itself,” are particularly relevant when it comes to anxiety. But how can we reduce our fear and take control of our anxiety? To begin, it’s essential to understand what anxiety is before we can address it.

Understanding Anxiety

Anxiety, like any other condition, is recognized through its symptoms. The DSM-V, a diagnostic manual for mental health disorders, outlines a variety of symptoms that indicate the presence of anxiety. These are observable changes in thoughts, emotions, or behaviors that signal something is amiss. You can’t physically see anxiety, but you can recognize its symptoms.

Anxiety symptoms generally fall into three categories:

1. Physical Symptoms: Rapid heartbeat, muscle tension, shallow breathing, jittery movements, dry mouth, restlessness, and nausea.
2. Psychological Symptoms: Excessive worry, racing thoughts, or obsessive thinking (e.g., “What if something terrible happens?”).
3. Emotional Symptoms: Apprehension, nervousness, irritability, fear, and sometimes anger (especially in men).

It’s important to recognize that anxiety is very common. In fact, it is the most prevalent mental health issue globally. Nearly everyone experiences anxiety at some point, which can be reassuring for those who are just beginning to recognize these symptoms. However, anxiety becomes concerning when it starts to interfere with daily functioning—such as work, relationships, or sleep. If anxiety significantly disrupts your life, it may be time to seek professional help.

How Do I Manage Anxiety?

There are various approaches to managing anxiety. I like to break them down into two categories: lifestyle changes and immediate strategies.

1. Lifestyle Changes: Addressing Long-Term Factors

Start by examining your lifestyle to determine whether factors such as stress are contributing to your anxiety. While anxiety and stress are not the same, they are closely related. Reducing stress can often alleviate anxiety.

Consider the following areas:

• Sleep: Are you consistently getting 7-9 hours of sleep each night? Maintaining a regular sleep schedule is crucial.
• Diet: Consider reducing caffeine and sugar intake, which can exacerbate anxiety.
• Exercise: Physical activity is one of the most effective ways to reduce stress and anxiety.
• Rest: In a world dominated by digital screens, it’s important to carve out time for mental rest throughout your day.

2. Immediate Strategies: Managing Anxiety in the Moment

In addition to long-term lifestyle changes, there are strategies that can help reduce anxiety in real-time.

1. Relax Your Body: Anxiety often manifests physically, with muscle tension or a tight stomach. When you feel anxious, consciously relax your muscles, unclench your jaw, and adopt an open posture. This signals to your mind that it is safe to relax.
2. Breathe: Deep breathing is one of the quickest and most effective ways to manage anxiety. Slow, controlled breathing activates the body’s relaxation response, reducing anxiety almost immediately.
3. Acknowledge the Emotion: Instead of fighting anxiety, try to observe it without judgment. Notice the physical sensations and emotional reactions without attaching meaning to them. This approach allows you to disengage from the cycle of fear and anxiety, reducing its power.
4. Write Out a Prayer or Affirmation: For some, writing out a prayer can help bring focus and clarity when anxiety is overwhelming. Writing helps ground you in the present moment and allows you to clarify your thoughts and process your feelings.

Here is an example of a prayer that can help refocus anxious thoughts:

Father, You are good, therefore I can trust you; you are powerful, therefore I can depend on you; and you are in control, therefore I don’t need to control everything. I confess that is so easy to distrust you and live as if you are distant. You did not spare your own Son but gave him up for us all, and so how would you not also with him graciously give us all things? (Romans 8:32). I give this worry to you; thank you that you gave your Son to redeem us, and thank you that you gave the Holy Spirit to empower us. Thank you that in Your Son we have new life and that you will never leave us nor forsake us. In Jesus’ name, Amen.

Conclusion

While anxiety can be distressing, it is not an insurmountable challenge. By understanding its symptoms and implementing both long-term lifestyle adjustments and immediate coping strategies, you can gain control over your anxiety. If anxiety becomes overwhelming or persistent, seeking professional help is an important next step. You don’t have to face it alone.