The new year often brings heightened stress, and knowing how to deal with anxiety is essential for maintaining a peaceful mindset. Recognizing the symptoms of anxiety and using practical strategies can help reduce worries and build confidence for the months ahead. It’s important to remember that anxiety is a normal human emotion, often triggered by changes or challenges. While it can sometimes motivate us, unmanaged anxiety may interfere with daily life. Understanding the symptoms of anxiety and learning steps to decrease anxiety can help you regain control and build a more peaceful mindset.
What Are the Symptoms of Anxiety?
I see many clients, both children and adults, who experience anxiety in different ways. Some people notice physical symptoms like a racing heart, sweaty palms, stomach aches, a sore neck, or heavy and shallow breathing. Others may feel anxious due to cognitive distortions like “all or nothing” thinking (e.g., “My date cancelled on me—I’ll never have a good date again!”) or “mind reading” (e.g., assuming someone across the room is judging your outfit). Many people experience a mix of both anxiety and depression symptoms.
One of the first steps to cope with anxiety is recognizing when anxious feelings are present and intervening with a coping strategy. Coping strategies include actions like deep breathing, meditation, journaling, or even engaging in physical activity such as walking. These practices allow you to focus on the present moment and reduce the intensity of your symptoms. For example, if you notice yourself starting to hold your breath, practising slow, intentional breathing can help.
Some of my work with clients includes self-monitoring anxiety, developing effective coping strategies, and recognizing the cues that signal when to use them.
Steps to Decrease and Manage Anxiety
Learning and applying Cognitive Behavioral Therapy (CBT) to challenge unhelpful thinking traps can be life-changing. CBT helps people connect their thoughts, feelings, and actions, providing valuable ways to manage their anxiety and panic. By addressing patterns of distorted thinking, people can better reduce anxiety and improve their overall well-being.
Other effective strategies include:
- Mindfulness Practices: Staying in the present moment can help you break free from anxious thoughts about the future.
- Talk Therapy: Working with a health professional allows individuals to explore their triggers and develop customized coping tools.
- Physical Activity: Simple exercises like yoga, walking, or stretching release endorphins and help mitigate feelings of anxiety.
Anxiety is a normal emotion, but when it becomes overwhelming, it’s important to take action. By understanding the symptoms of anxiety, practising coping strategies, and seeking support when needed, you can build a calmer, more balanced mindset for the new year. Ready to take the first step? Get help today and start your journey to a more peaceful mind. For more information on how to deal with anxiety, visit Innate Wellness for a free 15-minute consultation.
