How to Reduce Anxiety: A Practical Guide

You lie in bed at night, unable to sleep.

Your mind races with what feels like a million thoughts.

Exhausted yet restless, you struggle to calm the relentless mental chatter that keeps you awake.

When morning comes, you still feel drained.

You walk through the day on autopilot yet you notice your heart racing, and you constantly feel on edge.

You might wonder, “What is happening to me? Why do I feel this way?”

You could be experiencing anxiety.

What Is Anxiety?

Anxiety is a common response to stress, characterized by feelings of nervousness, fear, or worry.

Its symptoms can range from an increased heart rate and excessive sweating to nausea, difficulty sleeping, and digestive issues.

But here’s the good news: there are many ways to reduce anxiety!

In this guide, we’ll explore three immediate steps you can take and introduce three therapeutic exercises to help manage anxiety.

Anxiety Treatment and Lifestyle Changes in Olathe, KS

Though anxiety can seem overwhelming, addressing it often involves fundamental lifestyle adjustments.

Here are some practical strategies:

Increase Movement and Exercise

Anxiety often feels like a buildup of excess energy. One of the most effective ways to release this energy is through physical activity.

Whether it’s a quick dance break, a brisk walk after work, or playing sports with friends, incorporating more movement into your day can help alleviate anxiety.

Evaluate Your Food and Drink Choices

Since anxiety can be related to heightened energy levels, it’s important to manage your intake of stimulants.

Limit caffeinated drinks (like coffee, soda, and certain teas) and foods high in sugar or heavily processed (like candy and chips). Reducing these can help lessen the frequency and severity of your anxiety.

Improve Your Sleep Hygiene

We’ve all stayed up too late scrolling through screens. These devices, and the content we view, are designed to keep us engaged, making it harder to fall and stay asleep.

If anxiety is affecting your sleep, try reducing your screen time, especially before bed, to improve sleep quality.

Three Therapeutic Exercises to Try in Overland Park, KS

In addition to lifestyle changes, therapeutic exercises can further help manage anxiety. Here are three easy techniques to try:

Mindfulness and Breathing Exercises

Mindfulness practices, such as meditation and breathing exercises, can be very effective.

A simple technique is box breathing: inhale, hold your breath, exhale, and hold again, each for equal counts. Visualize drawing a box with your finger in the air as you perform these steps.

This can help regulate your breathing and, in turn, your heart rate.

Imagery Techniques

Imagery exercises involve visualizing yourself away from the source of your anxiety.

For example, imagine you’re on a cloud, observing your anxiety-inducing situation from above. Notice how small and distant it appears from this elevated perspective.

If the cloud imagery doesn’t resonate with you, try other scenarios, like viewing your life as a TV show and exploring different channels.

Reframing Your Thoughts

Reframing involves changing the way you think about a situation to reduce anxiety.

If you’re anxious about an upcoming presentation, instead of focusing on fears like “I’m going to mess up,” reframe your thoughts to something more positive, like “I’ve prepared thoroughly” or “I’m grateful for this opportunity.”

Reframing helps cultivate a habit of positive thinking, which can lower overall anxiety levels.

What Now?

If you’ve tried these strategies and still struggle with anxiety, consider seeking professional help. Therapy can provide a deeper evaluation of your needs, help resolve symptoms, and explore the root causes of your anxiety. At Fortis, we have a team of clinicians who specialize in anxiety and are ready to support you in reducing your anxiety and achieving your goals. With locations in Olathe, Liberty, Ottawa, Overland Park, and Leavenworth, we’re here to help. Click here to connect with our client care team and schedule an appointment!

By incorporating these strategies into your routine, you can take meaningful steps toward managing and reducing your anxiety.

Other Services Offered with Fortis in Leavenworth, Overland Park, Olathe, Ottawa, KS, and Across Kansas and Missouri

Anxiety therapy isn’t the only service that our team offers support in coping with. We are happy to offer a variety of mental health services including treatments for depression, and trauma, Brainspotting, DBT Therapy, and EMDR. Our expertise also extends to couples and marriage therapy, as well as specialized support for children, first responders, veterans, and families. Additionally, we provide Play Therapy, Somatic Experiencing Therapy, Teen Therapy, and Internal Family Systems. Reach out to us today to begin your journey toward healing and personal growth.