Anxiety has been on the rise in the past ten years, especially among younger adults, with one 2022 study finding that more than 40% of adults aged 18 – 29 had experienced symptoms of anxiety.
A wide range of reasons have been attributed to the rise in anxiety, including political and economic instability. Other influential factors include increasing screentime, which research suggests can play an influential role in the development of stress and anxiety.
The good news is that, just as researchers have noted a rise in anxiety, we’re also aware of more ways to manage anxiety than ever before. In this post, we’ll run through some of the most effective, research-based ways to get anxiety levels under control. Note that successfully managing your anxiety may involve finding the right combination of strategies that work for you.
Join a Gym
Exercise has been shown to be highly effective at managing symptoms of anxiety. Not only does it help to regulate cortisol (stress) levels, but it can also aid in the production of endorphins (the happy chemical) and boost sleep quality.
Many forms of exercise can help with anxiety, but cardio has been shown to be particularly effective. Results improve when exercise is regular, which is why it’s recommended to join a gym. While you can get mental health benefits from jogging, signing up for a gym increases the chances of working out, since you’ll be more likely to do it if you’re financially invested.
Speak to Friends and Family — And a Professional
Sharing your thoughts and feelings with others can be an extremely powerful strategy for managing anxiety. Not only does it help to release the emotional burden of dealing with anxiety, but it can also be a good way to get perspective and to remove the feelings of isolation that the condition can bring.
While it can be useful to speak to friends and family, it can also be worthwhile speaking to a licensed therapist, which is particularly recommended for anyone with more complex anxiety or people who don’t feel comfortable sharing their feelings with loved ones. There are in network therapy options for Healthfirst members, Humana members, and Elevance Health members, among others, which can help to make the cost of therapy affordable. Once you’ve found your therapist, they’ll help you to get to the root cause of your anxiety, teach you coping strategies, and help change unhealthy behavior patterns.
Stay Away From Caffeine and Alcohol
Some products can appear to have a positive impact on your well-being, but actually have a negative impact. That’s the case with caffeine and alcohol, which can both worsen anxiety on their own or when put together.
Caffeine has a stimulating effect, which increases anxiety by speeding up the nervous system and interfering with sleep. Alcohol is a depressant that worsens anxiety over time. Most mental health professionals recommend cutting out (or at least reducing) caffeine or alcohol intake.
Spend Time In The Great Outdoors
Nature has been shown to have a hugely positive impact on mental well-being, including reducing symptoms of anxiety and depression. What’s more, you don’t necessarily need to spend days in nature to get the benefits — even spending fifteen minutes in a natural environment is enough to have an impact, though you’ll get more of the benefits if you spend at least two hours a week in nature.
Studies suggest that spending time in nature lowers cortisol levels and calms the nervous system. Plus, it’s essentially free. While you might need to pay for travel and a small access fee, going for a hike with friends is extremely budget-friendly.
Try Mindfulness
Mindfulness can support anxiety management by bringing you into the present moment, which can take you away from thinking about past or future events. There are multiple forms of mindfulness or mindfulness-adjacent activities, with the main ones being meditation, breathwork, and yoga.
What’s good about these activities is that you can essentially get started from the comfort of your own home without any equipment (except maybe a yoga mat). They also have compounding effects; the more you do them, the easier it’ll become to manage your anxiety. There are meditations, breathwork sessions, and yoga classes all available for free on YouTube.
Bring the Laughter
You’ll often hear that laughter is the best medicine, and that’s more than a metaphor. Laughing really can provide mental health benefits, helping to boost your mood, lower your stress levels, and even encourage your muscles to relax.
That’s a lot of good that can come from doing something that involves little more than having a good time. You can get some mental health benefits from laughter even if you’re just watching a comedy TV show/movie/stand-up show on your laptop, but for the best effects, spend time with friends. That way, you’ll be combining the benefits of laughter with the benefits of spending time with your loved ones, which can provide a powerful tonic.
Write It Out
Part of the trouble with anxiety is that we can often find ourselves with negative thoughts repeatedly going around our minds, which can be hard to escape from. The longer we dwell on those negative thoughts, the more severe our anxiety can become. One effective way to end that cycle is to write a journal entry, which has been shown to be a useful strategy for releasing ourselves from negative thought patterns. On a short-term basis, it can help to get rid of chaotic thoughts. On a longer-term basis, it can help you to identify patterns and triggers, which can be key for improving anxiety management.
Setting Boundaries
Many people struggle with anxiety because they feel overwhelmed by the sheer number of professional and personal obligations they have on their plates. Learning the art of saying no, such as by turning down invitations, can be a powerful asset to your well-being toolbox. It’s a good way to reclaim your time and energy, which in itself can help to manage anxiety, since it helps to regain some control.