If you live with anxiety, you are not alone. 

Over 14 million American adults live with some form of anxiety. 

For context, that’s more than 19% of all adult Americans. 

As a lifestyle coach specializing in relationships, careers, finances, and happiness, I’ve witnessed firsthand the detrimental effects anxiety can have on an individuals’ well-being and overall quality of life. 

That said, I’m here to assure you that there are many effective ways to combat anxiety and restore a sense of calm and balance—mentally, emotionally, and physically. 

In this blog, I’ll share with you the top five techniques I frequently recommend to my clients. 

Ready? Let’s dive in and discover these valuable strategies together!

1. Mindfulness and Meditation

At the top of the list is the practice of mindfulness meditation. These ancient techniques have been scientifically proven time and again to alleviate anxiety and promote a sense of inner peace.  

In fact, some studies show that just a practice of mindfulness meditation can alleviate anxiety by up to 30% and stress up to 75%!

By focusing on the present moment and observing your thoughts without judgment, you can create mental space and distance yourself from anxious thoughts. 

 Anxiety is usually anticipatory stress about the future. If you can fast forward to 15 minutes after the thing you’re stressing about, then in your meditative state, imagine everything coming together easily (and keep this up daily), you will shift the anxiety to a more manageable state of emotion, feeling certain that everything will all be ok—including you.

Engaging in a daily meditation routine, even for just a few minutes, can bring about profound positive changes in your mindset and overall well-being.

2. Regular Exercise and Physical Activity

Exercise is not only crucial for maintaining mental health but also plays a significant role in managing it! 

Engaging in regular physical activity releases endorphins, the body’s natural mood enhancers, which can help reduce stress and anxiety levels. It’s literally an antidepressant! 

If you can’t get to the gym, try a long walk outdoors to clear your mind and focus on your breathing. Not only will you get the benefits of the endorphins, but you’ll get the calming and grounding earth energy. The earth’s electromagnetic frequency actually resonates with our calmest brainwave frequencies, calming the mind to be with nature.

To keep the rolling fog of anxiety at bay, incorporate activities you enjoy into your routine—whether it’s jogging, yoga, dancing, or playing a sport. (Bonus points if it’s outside!)
Not only will you experience the physical benefits, but you’ll also find that exercise serves as a powerful outlet for pent-up emotions, helping you achieve a more balanced state of mind.

3. Healthy Lifestyle Habits

It might sound too simple, but sometimes the simplest things are the most powerful! 

Mountains of research show that adopting a healthy, conscientious lifestyle can significantly contribute to anxiety relief. 

Ensuring you get enough sleep (doctors recommend 8 straight hours), maintaining a well-balanced diet, staying hydrated, and minimizing caffeine and alcohol intake are essential steps toward achieving emotional equilibrium. 

Sleep deprivation and poor nutrition can exacerbate anxiety symptoms (think dizziness, sluggishness, and headaches), while proper self-care nurtures a resilient mind and body. 

Remember: small changes in your daily habits can have a remarkable impact on your overall well-being!

4. Social Support and Connection

There’s a reason our hearts feel full after a long, intimate meeting with dear friends. 

Just like food and water, human connection is a fundamental need. 

We humans are social creatures, meant to be living in communities. When you have social contact, whether it’s a hug or even eye contact, it releases oxytocin in the brain and floods your whole nervous system with that ‘feel good’ feeling. 

This powerful action is especially important if you work from home!

Make sure that, even in a video call, you make eye contact to help release the oxytocin you need to feel good. An even better choice is to find a local workspace where you can have some healthy social interaction and get your daily dose of this mood altering neurochemical.  

In short, fostering healthy relationships can play a pivotal role in combating gnawing anxiety. 

Surrounding yourself with supportive friends, and family, or even seeking professional help can provide a strong support system during challenging times. 

What’s more, engaging in meaningful conversations, sharing your thoughts and feelings, and seeking guidance from trusted individuals can alleviate anxiety by providing fresh perspectives and offering solutions to what’s heavy on your mind.

5. Stress Management Techniques

Last (but certainly not least), incorporating stress management techniques into your daily routine is essential for anxiety relief. 

Find activities that help you unwind and relax like reading a novel, listening to music, practicing deep breathing exercises, or indulging in a hobby (bonus points if it involves moving your body or working with your hands). 

Consider exploring therapeutic techniques like journaling, art therapy, or even seeking professional coaching or counseling. 

If you’re already practicing meditation, then you’re familiar with the benefits of breathwork. If you don’t yet meditate, taking six deep breaths with a slower exhale can trigger your parasympathetic nervous system into action to calm you.  

Oddly, a shower with about 30 seconds of cold water therapy can also trigger your body’s natural calm response!

By actively managing stress, you can regain control over your thoughts and emotions, leading to a more balanced and anxiety-free life.

 So, What Now?

We know that embracing a balanced lifestyle is crucial for managing anxiety and achieving holistic well-being—and getting clear on your core motivators is a powerful way to jumpstart your journey to inner peace. 
To further understand your personality and to get intentional with what’s causing your stress, I invite you to take The Life Block Personality Quiz.