Anxiety is one of the most common mental disorders and it can cause a range of symptoms, including increased mood swings and feelings of fear, unease and worry.
To help those who might suffer from anxiety, Gemma Bagge, cognitive behavioural psychotherapist, and nutritionist Sophie Bertrand, experts at ARVRA, have identified four strategies for managing those feelings.
Recognising triggers
The first step in managing anxiety is to identify what triggers it.
“Keeping a diary or journal to note when and where anxiety occurs, along with the accompanying thoughts and feelings, can help to identify patterns and triggers,” the experts recommend.
“This self-awareness is helpful, as recognising these patterns is the foundation upon which effective coping mechanisms can be built.”
Relaxation techniques
It is helpful to know what you can do to help your mind and body relax when you are feeling anxious.
“Relaxation techniques are powerful tools in the battle against anxiety,” they explain.
“They work by activating the parasympathetic nervous system, which helps to counteract the body’s stress response. Techniques such as guided meditations, visualisations and body scans can be particularly powerful, especially for those who find silence and inactivity anxiety-inducing.”
For more: Try this advice for breathing techniques
Managing worry with behavioural techniques
Learning to “postpone” your worry can help you feel in control of your emotions.
“Worry can be very interfering when going about your daily life, therefore behavioural techniques offer a structured approach to managing worry, a core component of anxiety,” the experts state. “A strategy to deal with this is to postpone your worry to a particular period. By learning to postpone your worry, it will be less intrusive in your life and you will be managing your worry effectively, giving you a greater sense of control.”
They add, “You can use this ‘worry time’ to make your way through a ‘worry list’ which you can create throughout the day. Just like a shopping list, a worry list can further help by externalising concerns, reducing their intensity and making them more manageable.”
Incorporating exercise
Exercising is a great way to clear your mind and improve your mood.
“Exercise, from yoga to aerobic activities, like running or swimming, can reduce stress hormones like adrenaline and cortisol, whilst also stimulating the production of endorphins, chemicals in the brain that are the body’s natural painkillers and mood elevators,” Gemma and Sophie say.
“Moreover, exercise serves as a healthy distraction, redirecting focus away from anxious thoughts.”
