Health Matters: How to manage anxiety

Anxiety is a normal human emotion, creating feelings of unease, nervousness, even worry about potential situations or future events. Sometimes, it presents before a test you want to do well on, or when you speak in public. That kind of anxiety is typical. But if the feeling is powerful or persists, it can start to make daily life difficult.  

According to the Mayo Clinic, anxiety is "excessive, intense and persistent worry and fear about everyday situations." It can cause your heart to beat faster, breathing to move to your chest and become shallow, or your skin to feel sweaty.   

Most people feel anxious from time to time. That's OK. A little anxiety can help you focus and stay alert. But too much anxiety can get in the way of work, school, sleep, friendships and fun.

What Helps?

There are many ways to calm anxiety. The good news is that you can make choices that help your body and mind feel better.

Some easy things you can try:

• Get more sleep – Being well-rested helps your brain manage distress.  
• Move your body – Exercise, like walking, playing sports or dancing, helps use the nervous energy anxiety creates and helps you sleep.
• Do something joyful – Listening to or making music, watching the stars or clouds, drawing, spending time in the trees, or time with a pet can help you refocus on joy and awe.
• Talk to someone – Sharing your feelings with a friend, family member or trusted adult can make a big difference. To feel heard and understood is helpful. Venting is not helpful. 

Take a Low Breath

One of the most natural, potent tools to fight anxiety is your breath.  Yes—breathing!

When you're anxious, your breathing might become fast and shallow, dumping stress chemicals and sending signals to your brain that something is wrong. Your body and mind relax if you inhale low and fully filling the largest part of your lungs into your abdomen with your diaphragm. This nudges your vagus nerve, your relaxation and recovery system, slows your inhale, and allows you to exhale tension. Yes – you have a relaxation and recovery system!

Here’s how to try it:

1. Sit or stand up straight, balancing your feet and notice being grounded and stable.
2. Let your head float gently back over your shoulders.
3. Drop your shoulders like a shirt on a hanger.
4. Breathe in slowly through your nose, filling your abdomen like a balloon.
5. Exhale through your nose, releasing tension and worry. Pause at end of your exhale. Say to yourself, “It’s going to be OK. It’s going to be OK.”  

The vagus nerve helps you calm down and feel safe. Each low breath enables you to relax more and to slow your heart rate on exhale.

You Can Build Strength

Learning how to manage anxiety takes some effort, but each small step helps. When you make healthy choices, you build self-efficacy. This is your belief in your ability to accomplish and succeed. With practice, you become resilient, which means you get stronger at recovering from difficult challenges.  

Remember, you are not alone. Everyone feels anxious sometimes. But with rest, movement, connection and deep breathing, you can feel better. Every breath gives you a new chance to choose calm.