Oct 10, 2024
By: Ayush Mehrotra
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Anxiety has become a common concern in today’s fast-paced world. On this World Mental Health Day, let’s explore 10 effective strategies that you can integrate into your daily routine to help manage anxiety and promote mental well-being.
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Use techniques like the 4-7-8 method, where you inhale for 4 seconds, hold for 7, and exhale for 8 seconds. Deep breathing can activate the body’s relaxation response, reducing anxiety symptoms almost immediately.
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Spend a few minutes each day practising mindfulness. Focus on the present moment without judgment.
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Physical activity releases endorphins, which naturally combat anxiety. A brisk walk, yoga, or a quick jog can alleviate anxious feelings and promote mental well-being.
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Caffeine and sugar can exacerbate anxiety by increasing heart rate and creating a sense of jitteriness. Consider reducing your consumption or opting for herbal teas instead.
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Set aside 10-15 minutes daily as your "worry time." Use this slot to reflect on any anxieties. This prevents anxious thoughts from overwhelming you throughout the day.
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Try the 5-4-3-2-1 technique, where you identify 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste. It helps redirect your focus and reduces panic.
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Writing down your thoughts can be therapeutic. Documenting what triggers your anxiety and how you feel provides clarity and can help in identifying patterns.
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Anxiety often worsens with inadequate rest. Prioritise a consistent sleep schedule by avoiding screens before bed, keeping your bedroom cool, and practising relaxation techniques like reading or a warm bath.
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Anxiety often feeds on irrational fears. Practice questioning the validity of your anxious thoughts and replace them with more balanced perspectives.
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Talk to friends, family, or support groups. Sharing your thoughts and getting reassurance or advice can help in reducing anxiety. If anxiety persists, consider seeking professional help from a therapist.
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