5 practical tips to ease anxious thoughts

We all have days when our minds feel a little overloaded. It might be work, relationships, or general life catching up with you – leaving you emotionally drained or a little off balance.

Anxiety, or having anxious thoughts, is a normal human emotion, says Dr Nicky Lidbetter, CEO, Anxiety UK. It’s nothing to be ashamed of. “Everyone experiences anxiety from time to time,” she says. “It’s a natural response that serves to protect us, keeping us safe from dangerous and potentially harmful situations.”

It’s times like these that healthy habits, like exercise, healthy food, and sleep can really do wonders. Of course, there may be times when you experience anxiety “disproportionately and persistently”, adds Nicky, which can cause problems in social, work and home life. In times like these, it’s helpful to seek professional help.

If you’re facing anxious thoughts or feeling overwhelmed, here are five practical tips to help.

1. Try this slow breathing technique

Self-care is important when dealing with anxiety or anxious situations, says Dr Nicky Lidbetter – and there’s a lot you can do to manage it.

“Techniques include breathing exercises that activate the parasympathetic nervous system – the so-called ‘rest and digest’ part,” she suggests.

If you’ve never done it before, it can be hard to know where to start. Start by simply breathing slowly. “When we take slow, deep breaths, we send a signal to the brain that it’s okay to relax, which can in turn help calm the body and mind. Slow breathing can also help reduce physical symptoms of anxiety, such as rapid heart rate or shallow breathing.”

2. Move your body, outside if you can

Engaging in physical activity is a great way to alleviate feelings of anxiety or anxious thoughts, says Nicky. It really does work: exercise releases endorphins and reduces stress hormones, improving mood and promoting relaxation.

If you can, “getting outdoors and into nature too can really help to boost mood whilst also assisting with alleviation of anxiety,” she adds.

Research shows just 10 minutes of movement can boost your mood. Could you squeeze in 10 minutes today?

3. Take a look at your sleep patterns

It’s not always as simple as going to bed earlier – but sleep is important. “There is a bidirectional relationship between sleep, wellbeing and anxiety,” says Nicky. “Poor sleep can impact anxiety and anxiety can impact sleep.”

It’s important to go to bed when you feel tired, but it’s also good to take a look at your sleep patterns to ensure they’re regular. Do you go to bed at roughly the same time every night? That could be a good place to start. “Ensuring that you get sufficient sleep allows both the body and mind to recharge and rest,” adds Nicky.

4. Fuel your body well

The food and drink you put in your body can increase or decrease feelings of anxiety. “Maintaining a balanced diet, reducing alcohol/caffeine/sugar consumption, as well as keeping hydrated, are all useful in the management of anxiety,” says Nicky.

If you’re feeling overwhelmed, focus on nutritious whole foods and lots of water as a starting point. Think of food as fuel for your nervous system – what you eat could either soothe or increase your anxiety.

5. Try a focused grounding exercise

Grounding exercises are good to help keep the mind and body in the present, says Nicky, as anxious minds are good at worrying about what might happen – the ‘what ifs’.

There are many grounding exercises you can do to help bring your focus to the present moment: listening to your favourite song, describing what you can see around you, stretching your body, doing a body scan meditation, smelling a strong scent, tensing and releasing your muscles. A quick one is the 5-4-3-2-1 technique, where you name 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste.

Anxiety UK has a wealth of self-care tips and techniques available on its website – Self-care tools – as well as a 24/7 automated self-care Infoline where you can listen to these useful techniques.

This article was written by The Body Coach content team.