4 Effective Ways to Manage Anxiety

 **Disclosure: This is a collaborative post. Links may be affiliate** 

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Around 40 million adults in the US are thought to be currently living with anxiety, according to the ADAA (Anxiety and Depression Association of America. And the National Alliance on Mental Illness states that approximately 7% of children aged 7 to 13 experience anxiety, too.

If you're feeling overwhelmed and burdened with anxiety, this post is here to equip you with some practical, tried-and-tested tips. These are not just old tropes that can do more harm than good, but effective strategies that you can implement in your daily life.

Let's take a look at some of your options for dealing with and managing anxiety levels. 

Exercise

Sure, this can be seen as another "trope" rolled out by people who think exercise can cure the world's problems. But regular exercise can help you feel better, and when you feel better, it can seem easier to manage your anxiety.

And if your anxiety limits you from exercising outdoors in the presence of others or using crowded gyms or fitness classes, then working out at home on your own is a viable option for you.

It doesn't even matter what exercise you do; a simple walk around the block or following an online walking workout can be beneficial. Simply add some exercise to your day every day and use it as a part of your anxiety management, not a miracle cure. 

Supplements

Supplements for anxiety can be used alone or alongside prescribed medications for anxiety. And while not all have proven benefits, some are more anecdotal than others; there might be some benefit in trying different ones to see if you experience any benefits. Even if it's the placebo effect, it's worth getting all the help you can right!

Supplements for anxiety can include ashwagandha, magnesium, Valerian, Vitamin D, Theanine, and

THC+CBD+CBG for anxiety.

Deep Breathing

When things feel like they're spiralling and you cannot remain in control, remember that deep breathing techniques are a flexible tool in your anxiety management kit. There are multiple different breathing techniques you can try, and the best one for you is the one that feels most comfortable and effective.

Not sure where to start?  You can choose from

• Diaphragmatic breathing, ie, belly breathing

• 4-7-8 breathing (inhale through the nose for 4, hold for 7, and exhale to the count of 8).

• Box breathing involves visualising a box and breathing in deeply for the count of 4 as you draw one line. Hold for 4 to draw the next line, exhale for 4, hold for 4, and you will have drawn a box.

• 7/11 breathing involves inhaling deeply for 7 and then exhaling to the count of 11.

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Sleep

Everything—and we mean everything—feels worse when you're not sleeping, so if your anxiety is threatening to overflow, it's important to focus on getting more sleep or better quality sleep. Practice some good sleep hygiene practices and improve your bedtime routine. Don't be afraid to take naps if you need to. And when you're sleeping better, you will feel your stress levels become more manageable.