We all worry from time to time. Feeling worried or apprehensive is a way we respond to stressful situations: before an exam, job interview, or taking a flight. So, anxiety isn't always a negative thing. Some level of anxiety can be beneficial. It can help us recognize dangerous situations and focus our attention. It keeps us alert, makes us aware of risks, and motivates us to find a solution to problems.

But, there are times when anxiety can be harmful. If your worry and anxiety are affecting your sleep, your social life, and your work, there are some simple strategies that will help you to deal with it.

Strong anxiety might present physical symptoms. Here are some common ways that anxiety may show up in the body:

Muscle tension
Stomach pain or nausea
Sweating
Fast heart rate
Shortness of breath
Shaking
Difficulty sleeping

A variety of coping strategies can help you deal with the anxiety that affects your daily life. Try incorporating some of the following:

1. Keep a routine.

When you worry often, it is very important to stick to a daily routine: eat healthy; do physical activity; keep a regular sleep schedule. Try to stay present while doing any of these activities. For example, don’t check emails in between exercises, or browse your social media while eating – this can add to your level of stress.

2. Socialize with friends and loved ones.

Spending time with supportive people will help alleviate stress and cope with challenging times.

3. Practice activities that relax and re-energize you.

Whether it’s baking, volunteering, or walking the dog, find activities that bring you joy and helps you unwind.

4. Practice self-care.

Self-care is key to managing stress. As much as you can, add some self-care practices to your everyday life. These can be things such as taking a bath, writing in a journal, or doing regular workouts.

5. Try something new.

Learning new things can help boost your confidence. Trying something new can activate your mind, helps you gain new experiences and trains your brain to handle a wide range of challenges. Learn how to play an instrument or a new language or find out how to change a flat on your car – explore and experiment!

6. Don’t procrastinate.

Avoiding tasks that are stressing you only increases your level of worry. The longer you delay it, the more anxiety you will feel and the harder it will be to disconnect from work in your spare time. To make it easier to complete a task, try breaking it down into small, manageable pieces.

7. Practice breathing exercises.

Focusing on your breathing can slow down your heart rate and reduce symptoms of anxiety. Here is an exercise called box breathing you can try:

Inhale through your nose while counting to four
Hold your breath and count to four
Exhale while counting to four
Hold your breath and count to four
Repeat

If these methods of coping with stress don’t work and the anxiety doesn’t go away, it may be time to consider counselling. A counsellor can help identify the right tools for you to manage anxiety.

Information for this blog post was provided by registered social workers, Wardah Elahi and McKenzie Snyder, and counsellor, Charisse Hodson. Learn more about our counsellors.

7 simple tips to tackle anxiety