10 effective ways to overcome anxiety

Triumph Over Anxiety & Rediscover Your Inner Calm

In the midst of the constantly changing world, filled with work deadlines and never-ending projects, not to mention life obligations, anxiety can often become an unexpected companion on our personal journey. At Mudita, we're dedicated to promoting wellness and well-being, as many of us also navigate the challenging landscape of anxiety. Together, we have explored scientifically-supported approaches which empower us to rediscover our inner calm. 

Let's go over ten powerful techniques for managing and triumphing over anxiety. 

1. Deep Breathing: Our breath is the rhythm of life, an invisible thread which connects our mind and body. That was one of the main inspirations behind the creation of our award winning Mudita Moment wristwatch. Mudita Moment features an additional analog breathing feature, which is a unique tool and reminder, to restore your tranquility. In moments of anxiety, our breathing can become shallow and rapid. By intentionally shifting to slow, deep breaths, we initiate a soothing response in our nervous system. A simple and effective method is the 4-7-8 technique, where you inhale for a count of 4, hold for 7, and exhale for 8. Engaging in this exercise daily or during moments of heightened anxiety can significantly diminish anxious feelings.^[1] If you’d like to read more about breathing exercises and how they can help you boost your overall well-being check out our dedicated resource page: Mindful Breathing. 

   

   

2. Regular Exercise: Our bodies are designed to move. Regular physical activity releases endorphins, the body's natural mood elevators. Whether it's a brisk walk in the park, a high-intensity interval training session, or a calming yoga routine, exercise is a powerful antidote to stress and anxiety. Aim for at least 30 minutes of moderate-intensity exercise most days of the week to maximize benefits. Regular exercise also plays an important role in promoting healthy sleep patterns. 

3. Mindfulness Practice: Mindfulness^[2] invites us to anchor ourselves in the present, unhooking from regrets about the past or worries about the future. Mindfulness-based meditation, which can be as simple as focusing on your breath or the sensations of your body, helps cultivate this quality of presence. Research has demonstrated its effectiveness in reducing anxiety and increasing emotional stability.

   

   

4. Adequate Sleep: The bridge between our mental and physical health, sleep, often goes underappreciated. Sleep deprivation can escalate anxiety symptoms, making it crucial to prioritize sleep hygiene. Aim to establish a regular sleep schedule, create a relaxing, offline bedtime routine, and design a sleep-friendly environment (think dark, cool, and quiet). Additionally, swapping out your smartphone alarm for a mindful alarm clock, like Mudita Bell or Mudita Harmony can also improve sleep quality, since the blue light emitted by phone screens can interfere with your circadian rhythm and sleep cycles. You can read more about the effects of screen time on your sleep quality in an article on our blog. 

   

   

   Mudita Harmony & Mudita Bell

5. Avoiding Caffeine and Alcohol: Both caffeine and alcohol can exacerbate anxiety symptoms. Caffeine, a stimulant, can trigger jitteriness and nervousness. Alcohol, on the other hand, may temporarily soothe anxiety, but often leads to increased anxiety as its effects wear off. Try swapping your coffee for herbal tea and opt for non-alcoholic beverages when socializing.

6. Challenging Negative Thoughts: Anxiety often brings a swarm of negative thoughts. Cognitive-behavioral techniques teach us to identify these thoughts, assess their validity, and replace them with more realistic perspectives. This isn't about unwarranted positivity, but creating a more balanced inner dialogue. Sometimes, these negative thoughts can be amplified at night, in the form of ruminations, which, if unresolved, can really sabotage your sleep quality. ^[3]

7. Creating a Calming Environment: Our surroundings significantly influence our mental state. Designing a serene, clutter-free space can evoke a sense of calm. Consider incorporating elements like soft lighting, calming colors, comforting textures, and soothing sounds into your living area. To read more about how our space and environment impact our well-being, check out our article: Holistic Spaces: The power of wellness-inspired interiors. 

8. Seeking Support: Human beings are wired for connection. Sharing your worries and anxieties with a trusted friend, family member, or mental health professional can be profoundly healing. You are not alone in your journey, and sometimes, just voicing your fears can lessen their grip. 

   

   

9. Practicing Self-Care: Contrary to popular belief, self-care is not an indulgence, it's necessary maintenance for health and overall well-being. It’s all about taking steps to improve our mental, emotional and physical health.  Beyond basic physical care, this can include activities that nourish you emotionally and spiritually. Perhaps it's soaking in a bubble bath, losing yourself in a good book, or playing your guitar. Find what lights you up and make time for it. When we prioritize self-care,^[4] we experience an uplifted mood and diminished anxiety. Moreover, it serves as the foundation for nurturing meaningful relationships, both with ourselves and with others.

   

   

   Mudita Harmony With Meditation Timer

10. Setting Realistic Goals: Anxiety can soar when we feel overwhelmed by massive, vague goals. Break down your aspirations into smaller, achievable tasks. This approach reduces the sense of overwhelm and builds a pathway of success, promoting feelings of competence and reducing anxiety. For example, let's say you have a massive goal of starting your own business. This goal can feel overwhelming and lead to increased anxiety. To address this, you can break down your aspirations into smaller, achievable tasks. Instead of focusing on the entire process of starting a business, you can start by researching the market, writing a business plan, and identifying potential funding sources. By breaking down the goal into smaller tasks, you create a clear pathway towards success. Each task completed provides a sense of accomplishment and competence, boosting your confidence and reducing anxiety. As you continue to complete these smaller tasks, you gradually build momentum and make progress towards your ultimate goal of starting a business. This approach not only makes the overall goal more manageable but also instills a sense of control and reduces the overwhelming feelings associated with tackling a massive goal all at once.

Mudita Harmony 2

Final Thoughts

Life happens. And with life, comes stress and anxiety. Managing anxiety isn't about eliminating all stress or aiming for constant happiness. It's about nurturing resilience, fostering self-awareness, and cultivating healthy coping strategies. 

With these effective strategies in your arsenal, you are well-equipped to navigate through the undulating waves of life's anxieties. 

You are stronger than you know, and every step you take towards well-being is a victory.

If you’d like to read more about topics connected to this subject, please check out some of our other articles posted on our blog:

• Five pillars for optimal health and well-being

• 5 reasons to switch to an alarm clock

• Make self-care a priority in 2023

• Simple Self-Care Checklist