Anxiety in Today’s Society: Strategies to Reduce Anxiety

Do you worry about things all the time? Is your mind full of noise?

Anxiety is the emotion that people feel involving tension, fear, and worry in response to a threat or a perceived threat. Anxiety triggers a stress reaction in the body, which manifests in several physical ways. For example:

• Increased heart rate
• Faster breathing
• Sweating
• Irritated
• Tense muscles
• Concentration
• Problems sleeping

Anxiety can happen to anybody. We just don’t talk about it–but maybe we should. Maybe it’s time that we start talking about how we feel, because I can guarantee that most people you know have suffered from anxiety at some point this year. Anxiety doesn’t just happen when we are afraid. Daily life is full of situations that could go wrong. This includes:

• Important events or decisions–You worry about a change at work which will affect you and your team.
• Public speaking–You worry about a presentation that you are about to give to a global audience via Zoom.
• Social situations–You dread going to the office Christmas party. 

Anxiety is common in our society but it’s not disussed nearly enough. People are left to suffer when there are simple strategies that can help.

Strategies to Reduce Anxiety

Self care

Relaxation techniques

Exercise

Getting enough sleep

Reduce caffeine intake and other stimulants–such as sugary drinks

Talking to a friend about how you feel

Therapy

If your anxiety is severe, it might be a good idea to find a skilled therapist who can help you with targeted strategies.

Medications

Your doctor can prescribe medicines to relieve your symptoms.

Preventing Anxiety from happening

Don’t tell yourself not to worry. The act of worrying is a response to the situations.

1. Try out a meditation app like “Calm.” Meditation can help when you constantly think about your situation by helping you focus your mind elsewhere. This can work on communication, too. Instead of zoning out of conversations, you tune back in to what the person is telling you. What did they say?
2. Don’t let negative thoughts settle in your head. Instead, wash them away and let them go. Imagine a river and watch your thoughts leave, or you could put your hands under the faucet and let the water sluice over your hands as your thoughts vanish between your fingers. Write those negative thoughts down.
3. Write a list of the best/worst-case scenarios.
4. Exercise.
5. Practice mindfulness.
6. Relaxation/yoga.
7. Listen to music.
8. Ask yourself, “Will this matter in a week?”
9. Maintain a balanced diet.
10. Ask yourself: “What if?”

My name is Lizzy. I’m a trauma survivor, a wife, a mom, a teacher, and an author.

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