How to Cope with Anxiety

by Lisa Yarde

Anxiety is a psychological state characterized by a sense of apprehension, restlessness, and discomfort, often in anticipation of an impending event or an outcome that is uncertain. One of the regrettable phenomena is that it has the potential to manifest as a self-fulfilling prophecy. Upon experiencing the anticipation of a panic attack, individuals may exhibit physiological symptoms such as tachycardia and dyspnea. Subsequently, individuals may experience heightened concern due to an increased heart rate and a sensation of breathlessness.

Individuals vary in their susceptibility to anxiety. The observed variations could potentially be attributed to either hereditary factors or environmental factors, or alternatively, they may be the result of chance occurrences. Individuals seeking to acquire skills to combat anxiety may discover that certain techniques are more efficacious for them than others. The professionals at Forest Healthcare were consulted and have provided five key recommendations that may be beneficial to individuals seeking guidance.

1Sleep enough

For a significant number of individuals, the most arduous aspect of surmounting anxiety pertains to achieving a restful night’s sleep. The presence of racing thoughts, worries, and nervous energy commonly associated with anxiety conditions may account for this phenomenon. In cases where sleep disturbances are attributed to anxiety, implementing modifications to one’s lifestyle aimed at mitigating sources of concern and tension may prove beneficial. The modifications entail refraining from the consumption of caffeine and alcohol during the nocturnal hours and exclusively retiring to bed when experiencing drowsiness. Cognitive-behavioral therapy for insomnia (CBT-I) has been demonstrated to be a viable intervention for addressing both anxiety and insomnia.

2Understand your triggers

It is probable that one possesses a comprehensive comprehension of their personal triggers, yet simultaneously disregards their accomplishments. As a daily practice, it is recommended to document three stressors and three accomplishments at the conclusion of each day. The size of the observed occurrences need not be substantial, rather they can be minor incidents that have been perceived during the course of the day. Attempt to perform this task on a daily basis for a duration of one to two weeks. Subsequently, retrospectively examine the inventory of events that have transpired unfavorably and ascertain the causative factors that elicited your anxious emotions. It is likely that the majority of these triggers can be categorized into a limited number of overarching themes, with only a small number serving as primary catalysts.


Engaging in physical exercise can be an effective strategy for alleviating anxiety due to various factors. Engaging in physical activity can serve as a useful distraction from one’s concerns, allowing for a redirection of attention towards the task at hand. Physical activity has been shown to effectively alleviate stress by stimulating the production of endorphins, which are natural painkillers and mood enhancers, while also reducing the levels of stress hormones like adrenaline in the body. Ultimately, physical activity enhances cerebral blood circulation, augmenting the supply of oxygen and nutrients to the brain, and conceivably counterbalancing certain physiological alterations induced by stress.

4Practise mindfulness

The acquisition of mindfulness can pose a significant challenge, particularly for individuals who have a tendency to ruminate on past events or future possibilities, or who experience high levels of anxiety and tension. In order to cultivate mindfulness, it is recommended to acquire the skill of deep breathing. The practice of deep breathing has been found to have a calming effect on the body and mind, allowing individuals to achieve a state of relaxation and reduce excessive mental activity. Additionally, it has the potential to decrease both blood pressure and heart rate, thereby inducing a state of relaxation during periods of heightened anxiety. In instances where one experiences stress, it is recommended to engage in deep breathing exercises. This involves inhaling slowly through the nostrils while counting to three, holding the breath for three seconds, and subsequently exhaling slowly through the mouth while counting to three once more. Continue this process until a state of calmness is achieved.

5Stay on top of your nutrition

Individuals are susceptible to alterations in mood when experiencing hunger, which may manifest as feelings of anxiety, irritability, or fatigue. Maintain normoglycemia by ensuring the availability of a readily consumable snack to prevent hypoglycemia. The aforementioned prompt suggests that consuming certain snacks can induce feelings of calmness and provide energy. These snacks include a handful of almonds or walnuts, which are rich in omega-3 fats, half a cup of berries, with blueberries having the highest antioxidant levels, and half an avocado seasoned with sea salt, which is also a good source of healthy fats.

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