Anxiety has a way of sneaking up on you when you least expect it. It's like an unwelcome guest crashing your cozy gathering, bringing along a storm of worry and unease.
The good news is that researchers are delving into finding better solutions for diagnosing and treating anxiety. One recent example is an innovative blood test, developed by US researchers, which could provide new hope for the one in three Australian women who experience the condition in their lifetime.
The test examines biomarkers (or molecules) found in the blood to assess someone's risk of developing anxiety as well as the severity of their existing stress. It'll allow doctors to suggest customised treatment methods, including therapy, lifestyle changes and medication, based on a patient's biology. Not only will this personalised approach to anxiety treatment improve its effectiveness, but it could also help reduce the use of addictive one-size-fits-all anxiety medications. The test is still being developed for use by GPs, though, so in the meantime, here are five tried-and-tested ways to reduce and manage anxiety.
1. Breathe, baby, breathe
When anxiety hits, our breathing tends to get shallow and rapid, fuelling the fire within us. But did you know that deep breathing techniques have been shown to activate the body's relaxation response?
Research suggests that engaging in deep, diaphragmatic breathing can reduce stress hormones, lower blood pressure and promote a sense of calm and wellbeing. So, take a moment to focus on your breath, inhaling deeply through your nose and exhaling slowly through your mouth. Allow the power of your breath to bring you back to a state of tranquility. Try these three breathing techniques to bring you back to calm when you need it.
2. Move your body
Anxiety loves to make itself at home in our minds, but physical activity can be a powerful tool to combat its effects. Scientific studies have consistently shown that regular exercise is associated with reduced anxiety symptoms.
Physical activity releases endorphins, the body's natural feel-good chemicals, which can boost mood and alleviate stress. Whether it's aerobic exercises, yoga or even a simple walk in nature, finding ways to incorporate movement into your routine can significantly improve your overall well-being.
You don't have to smash out long sessions in the gym, either: a 10-minute walk can do the trick just as well as a 45-minute workout. Regular exercise (say, three times a week) will also make it less likely that you'll feel anxious in the first place.
3. Embrace the power of nature
Feeling anxious and stressed? Ask for a ‘nature prescription’: a recommendation to spend time in nature, which researchers from UNSW Sydney suggest might be just what the doctor ordered. It’s free, available all around and could lead to side effects such as awe and a generally good mood, after all!
Their study reviewed the international evidence for the success of nature prescriptions, finding plenty of benefits, like reduced blood pressure, heart rate and muscle tension; lower depression and anxiety and a higher daily step count. Spending time in nature also combats the effects of poor air quality, heatwaves and chronic stress. Bonus? It’s a great opportunity to socialise with friends, which can also lower your anxiety levels.
Doctors in Japan have been recommending ‘shinrin-yoku’ (forest bathing) since the early 80s, while Canada’s PaRx program is breaking ground as their first national, evidence-based nature prescription program. The UK Government recently invested millions in a pilot program for ‘green social prescribing’, too. Interest is growing in Australia, and further research will focus on how to implement it in our context to be accessible for all.
4. Share your burden
Anxiety can feel overwhelming when carried alone, but connecting with others can offer much-needed support. Many studies emphasise the importance of social support in managing anxiety. Sharing your worries with a trusted friend or family member not only provides a listening ear but also helps to normalise your experiences and validate your feelings. Building a support network and seeking professional help when needed can contribute significantly to your overall mental well-being.
5. Practice self-compassion
Amidst anxiety, practicing self-compassion can be a powerful antidote. Research suggests that self-compassion, which involves treating oneself with kindness and understanding, is associated with reduced anxiety and increased psychological well-being.
Engaging in self-care activities, such as relaxation exercises, mindfulness or engaging in hobbies you enjoy, can foster a sense of self-compassion and promote resilience in the face of anxiety. Remember, you are deserving of kindness and understanding, especially from yourself.
While not foolproof cure-alls, these five ways to deal with anxiety are a good place to start when that horrible tight-chested feeling knocks on your door. Breathe deeply, move your body, embrace nature, seek support and be gentle with yourself. With time and practice, you'll find the strength to face anxiety head-on and regain your inner calm.
Remember that help is at hand when things seem too overwhelming: reach out to Beyond Blue or Mental Health Australia for more support.
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