My February 2025 Blog – Calm The Chaos: Simple Tips To Manage Anxiety

Calm the Chaos: Simple Tips to Manage Anxiety

          When I was a child, a very popular song sung by the Fifth Dimension group was called The Age Of Aquarius. The lyrics referred to the astrological concept of Aquarius, which was about a time of harmony, peace, and enlightenment. It is a song celebrating positivity and optimism.

          After World War Two, a poem by W.H. Auden entitled The Age of Anxiety reflected the themes of existential dread and disillusionment of the post-World War Two era. Since then, the poem’s title has been co-opted to describe the current state of society.

Anxiety Is Out Of Control – Why?

          According to the National Institute of Mental Health, an estimated 19% of adults in the United States have an anxiety disorder, with females having a significantly higher rate than males (23.4% vs 14.3%). Over 55% of adults have moderate to severe levels of anxiety.

          Among Adolescents aged 13-18, 31.9% have been diagnosed as having this disorder, with 8.3% having a severe form. Females were more likely than males to be diagnosed with this disorder (38% vs. 26%). For children below the age of twelve, some studies report that the worldwide rate of anxiety disorder is 6.5%

          There are several reasons why anxiety is so prevalent in our society. Some of these include but are not limited to:

·        The impact of the Covid-19 pandemic.

·        Technological Overload creates a sense of always being “on.” Also, cyberbullying can exacerbate feelings of anxiety.

·        Global Uncertainty. Issues like climate change, political instability, economic inequality, and racial discrimination have led to pervasive unease for many.

·        Increasing economic pressures due to the rising cost of living

·        Many people feel a lack of control over their futures, leading to anxiety.

·        Changing social and cultural norms has brought progress but has triggered tension and polarization for many.

For many, the ‘age of anxiety’ captures the widespread feeling that life is uncertain and out of control. While anxiety is certainly not a new phenomenon, it seems that the pace and scale of modern life have amplified it.

Not All Anxiety Is Bad

     In some ways, anxiety has gotten a bad rap. While the biological and emotional shifts that occur when we are anxious can create muscle tension, sweat, heart palpations, and abdominal distress, as well as feelings of uneasiness, doom, or even panic, anxiety does serve an important function.

Anxiety is an early warning system that alerts us to react to threats, such as running out of a burning building or trying to escape from a dangerous animal. However, it does not help in other situations, such as giving a presentation at work or attending a doctor’s appointment.

     For people who cannot tap the brakes on their anxiety, it adds a great deal of stress to their brains, keeping them excessively activated, like an engine that has been idling for too long. Unchecked, this can impact our bodies and wear down our immune systems.

Seven Ways To Help Manage Your Anxiety

     As anxiety is so prominent, it has been the subject of considerable study, and several evidence-backed ways are available to reduce its impact. Notice I said reduce, not eliminate. It is not possible to eliminate anxiety from our feelings repertoire as it is also impossible to eliminate any other emotion, nor would we want to.

     I am going to outline seven ideas to help manage anxiety. None of these methods are intended to replace a consultation with a mental health practitioner if necessary. Additionally, you do not need to be diagnosed as having an anxiety disorder to benefit from using these ideas. Many people experience levels of anxiety that do not rise to meet the criteria of being diagnosed.

You Are What You Eat

     Being aware of what you eat is not only good for your health and weight but also impacts how much anxiety you will experience. Some foods that have been linked to increasing anxiety levels include

·        Caffeine. This is not a big surprise as coffee, tea, energy, and chocolate drinks stimulate the nervous system, which can lead to restlessness, jitters, and increased heart rate, which can mimic anxiety.

·        Sugar and Refined Carbohydrates. Foods like candy, pastries, white bread, and soda cause blood sugar spikes and crashes, which can lead to mood swings and feelings of anxiety.

·        Alcohol. While it may seem calming at first, alcohol can disrupt sleep, dehydrate the body, and interfere with neurotransmitter balance, potentially increasing anxiety.

·        Processed and Fried Foods. These often contain trans fats, artificial additives, and high sodium levels, which may impact brain health and mood regulation.

·        High-Sodium Foods. Canned soups, fast food, and processed snacks are high in sodium, which can increase blood pressure and stress hormone levels.

In contrast, foods that can help mute or minimize the impact of anxiety include;

·        Foods that have whole grains can help calm your brain

·        Proteins contain tryptophan, part of the serotonin hormone that can improve mood. Foods such as chicken, turkey, and eggs contain this ingredient.

·        Foods Rich in Omega-3 Fatty Acid. These fatty acids support brain health and regulate mood include fatty fish: salmon, mackerel, sardines,

Walnuts, Chia seeds, Flaxseeds.

·        Complex Carbohydrates help stabilize blood sugar and boost serotonin production. Examples include oats, sweet potatoes, and whole-grain bread and pasta.

·        Dark Chocolate. In moderation, dark chocolate (70% cocoa or higher) can boost serotonin and reduce stress hormones.

Get Physical

          While exercise can boost energy, it also releases pleasant endorphins, which help elevate your mood while reducing your body’s sensitivity to anxiety. At the same time, exercise lowers cortisol and adrenaline levels, hormones associated with stress.

          Engaging in exercise redirects your focus away from worries and intrusive thoughts, providing a mental “break” from anxiety. Exercise promotes neurogenesis (growth of new brain cells) and increases blood flow to the brain, improving cognitive function and emotional regulation.

          Physical activity helps “reset” the fight-or-flight response, teaching the body to recover from stress and improving the ability to handle future stressors.

          Several different types of exercise can help reduce the impact of anxiety, including aerobic exercise, strength training, Yoga, and High-Intensity Interval Training (HITT).

Breathe Easy: Calming Anxiety With Every Inhale

          While we all have a stress response, luckily, we also have a relaxation response that can bring anxiety levels down. Deep breathing can help trigger the relaxation response in which we not only try to slow the pace of our breath but also slow our heart rate, lower blood pressure, and block the release of stress hormones such as adrenaline and cortisol.

          There are many different breathing exercises we can choose from. One popular method is the Box Breathing method, in which we inhale for four seconds, hold the breath for two seconds, exhale slowly through the mouth for six seconds, hold for two, and repeat. Another method is Alternate Nostril Breathing, in which we block one nostril, inhale deeply, switch nostrils, and exhale slowly.

Mind Over Matter: How Meditation Calms Anxiety

          Meditation can be beneficial in reducing stress levels. Research confirms that some forms of meditation can be as effective in reducing anxiety as medication. The effect of meditation is to help us stay centered and experience inner peace not only when we meditate but long after the session ends.

          Meditation promotes mindfulness, which helps us stay in the present and not ruminate about the past or worry about the future. It can also lower stress hormones such as cortisol, which can increase heart rate and muscle tension. Anxiety often involves scattered, intrusive thoughts. Meditation enhances your focus, reducing the mental clutter contributing to worry.

  Downloading meditation apps such as Calm and Headspace is an easy way to begin your meditation practice. In addition, a section is devoted to meditation for those with the Peloton App.

The 3-3-3 Rule: A Simple Trick to Ground Your Mind

          The 3-3-3 Rule is beneficial in moments of acute anxiety, such as before a stressful event, during a panic attack, or when you feel overwhelmed. It is also a great addition to a broader anxiety management toolkit. The Rule works as follows:

Name Three Things You Can See

Look around you and identify three objects or things within your environment. For example: “I see a chair, a plant, and a lamp.”

This helps redirect your focus away from your internal thoughts to your external surroundings.

Identify Three Sounds You Can Hear

Tune into your hearing and notice three distinct sounds. For instance: “I hear birds chirping, a car passing by, and the refrigerator’s hum.”

This shift engages your auditory senses, helping to ground you further.

Move Three Parts of Your Body

Make small movements with three body parts. For example: “I wiggle my fingers, tap my toes, and roll my shoulders.”

This physical engagement connects you to your body and the present moment.

The 3-3-3 Rule is effective because it helps to interrupt negative thought cycles. Shifting your attention to sensory details distracts you from intrusive or spiraling thoughts. It also engages your senses: This helps you feel grounded in your surroundings. It also fosters a sense of control: The simplicity of the technique provides a quick, accessible way to manage anxiety anytime, anywhere.

Rest to Reset: How Sleep Soothes Anxiety

          Anxiety can be a cause or symptom of insomnia, creating an ongoing state of mental arousal that disrupts sleep. A consistent sleep pattern lowers stress hormone levels and prepares the brain for the following day by improving cognitive functioning, enhancing memory, and regulating emotions effectively. Sleep strengthens the immune system, which can improve our stress response.

It is important to make your bedroom a sleep-friendly environment. Keep your bedroom dark, comfortable, and free of digital distractions. Avoid caffeine and alcohol close to bedtime and consider rituals such as meditation, deep breathing, and reading at bedtime. Also, avoid napping late in the day, but if you must keep it to 20 – 30 minutes maximum.

Nature’s Calm: How the Outdoors Eases Anxiety

          Finally, a very effective way to reduce the impact of anxiety is to immerse ourselves in the great outdoors. Whether in a park in the middle of a city or exploring a mountain range in the countryside, being outside can boost your mood by causing the brain to release " feel-good” hormones such as endorphins, improving your mental clarity.

        Being in nature also reduces stress hormone levels, lowers blood pressure and heart rate, and promotes calmness. To get even more out of nature, take a digital break, and as you walk, do not scroll but tune into the sights, sounds, and smells around you. Spending as little as 10–20 minutes in a natural environment can have measurable benefits for anxiety reduction.

A Final Word

          While anxiety may feel overwhelming at times, the methods explored in this blog demonstrate that it is possible to take control. Strategies like breathing, spending time in nature, practicing meditation, and improving sleep can reduce anxiety and enhance emotional well-being. These simple yet powerful tools allow people to manage stress and create a greater sense of calm.

Anxiety does not have to be something you merely endure—through consistent practice, you can take charge of your mental health and cultivate a more peaceful, grounded existence.

          If you need more support, seek assistance from a trained mental health professional. There are clinical techniques that can be very helpful in taming anxiety, as well as medication if necessary.

          Author and psychologist Dorothy M. Neddermeyer’s sage observation on how humans should attempt to live their lives and why we should not let anxiety dominate our emotional functioning is quite relevant to this discussion:

“Life is ten percent what you experience and ninety percent how you respond to it.”