Mindfulness and Relaxation Techniques

Mindfulness involves being fully present in the moment and accepting it without judgment. Mindfulness-based stress reduction (MBSR) and mindfulness-based cognitive therapy (MBCT) have been shown to be effective for reducing anxiety symptoms (Hofmann et al., 2010).

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Techniques such as deep breathing, meditation, and progressive muscle relaxation can also help calm the mind and reduce anxiety. (Check out our video modules for some expert-proven techniques that work at reducing anxiety!)

Physical Activity and Exercise

Regular exercise is beneficial for mental health. It releases endorphins, natural brain chemicals that enhance your sense of well-being. Physical activity also takes your mind off worries and can improve sleep. Research indicates that moderate to high-intensity exercise has a significant anti-anxiety effect (Asmundson et al., 2013).

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Diet and Nutrition

Diet plays a critical role in mental health. Certain foods, like those high in omega-3 fatty acids, can support brain health and alleviate symptoms of anxiety. Conversely, high consumption of caffeine and sugar can exacerbate anxiety symptoms. A balanced diet rich in fruits, vegetables, whole grains, and lean protein can contribute to better emotional balance. (Check out our nutrition module for actionable personalised plans!)

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Journaling and Expressive Writing

Writing about your thoughts and feelings can be a therapeutic way to express what you’re going through. This practice can help in managing anxiety, reducing stress, and coping with depression (Pennebaker & Smyth, 2016). (Check out our journalling modules for your personal journal with custom prompts to get you started!)

Social Support

Maintaining a network of support is vital. Sharing your experiences with friends, family, or support groups can provide emotional comfort and valuable advice. Social interaction and companionship can also help counteract the isolation that often accompanies anxiety.

Cognitive-Behavioural Techniques

While typically conducted by a professional, some elements of cognitive-behavioural therapy (CBT) can be practiced individually. Techniques such as challenging negative thoughts, gradually facing fears (exposure therapy), and cognitive restructuring can be beneficial.

Remember:

Managing anxiety is a multifaceted approach that includes lifestyle changes, self-help strategies, and professional guidance. By incorporating these techniques into daily life, individuals can gain more control over their anxiety and improve their overall well-being.

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In the next article, we will delve into "Therapy and Treatment Options" for anxiety disorders, providing insights into the various therapeutic approaches available.

References

  • Hofmann, S. G., Sawyer, A. T., Witt, A. A., & Oh, D. (2010). The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review. Journal of Consulting and Clinical Psychology, 78(2), 169–183.
  • Pennebaker, J. W., & Smyth, J. M. (2016). Opening up by writing it down: How expressive writing improves health and eases emotional pain. Guilford Publications.
  • Asmundson, G. J. G., Fetzner, M. G., DeBoer, L. B., Powers, M. B., Otto, M. W., & Smits, J. A. J. (2013). Let's get physical: A contemporary review of the anxiolytic effects of exercise for anxiety and its disorders. Depression and Anxiety, 30(4), 362–373.
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