Stress and anxiety: Stop negative thoughts with these 8 tips to relax and calm your mind

How to reduce stress and anxiety: Activities such as walking, jogging, swimming, or yoga can reduce tension and improve mood. Aim for at least 30 minutes of moderate exercise most days of the week for maximum benefit (Image: Canva)

On some days life can make you overwhelmed and restless, but sometimes, the weight of these emotions can spiral into something more: anxiety. When this happens you probably find yourself lying in bed, your mind racing with endless "what-ifs," or finding your palms sweating and heart pounding as you walk through a crowd. These are some subtle ways anxiety can seep into daily life, impacting not just mental but physical well-being too.

Anxiety is more than fleeting worry; it’s a persistent state of apprehension and fear that can hinder personal, professional, and social functioning, says Dr Gorav Gupta, CEO & Senior Psychiatrist, Tulasi Healthcare, Gurgaon. “Anxiety is not just a state of mind but a signal from your body that requires attention and care. If left unmanaged, it can lead to long-term consequences such as chronic stress and even physical health issues,” he adds.

Also read | Stress and anxiety: 12 simple life rules to stay mentally strong

Here are 8 practical tips, suggested by Dr Gupta, to manage anxiety:

Deep breathing: Deep breathing techniques help calm the nervous system and alleviate anxiety. Try methods like diaphragmatic breathing (focusing on deep belly breaths) or box breathing (inhaling for four counts, holding for four counts, exhaling for four counts, and holding again for four counts). These exercises are quick, easy, and can be done anywhere.

Physical activity: Regular physical activity acts as a natural stress reliever by releasing endorphins, the body's natural mood boosters. Activities such as walking, jogging, swimming, or yoga can reduce tension and improve mood. Aim for at least 30 minutes of moderate exercise most days of the week for maximum benefit.

Maintain a healthy lifestyle: Adopting a balanced lifestyle is a foundational step in managing anxiety. It includes, eating a healthy diet, staying hydrated, limiting caffeine and alcohol, and aiming for 7-9 hours of quality rest each night.

Challenge negative thoughts: Anxiety often arises from irrational or distorted thinking. Cognitive reframing can help counteract these thoughts. Start by identifying anxious thoughts, questioning their validity, and replacing them with balanced perspectives. Journaling is a helpful tool for tracking and analysing thought patterns over time.

Also read | Stress and anxiety: Easy, effective ways to reduce cortisol levels naturally

Use telaxation techniques: Follow relaxation practices as they can help reduce anxiety. Relaxation techniques include mindfulness meditation to focus on the present, progressive muscle relaxation to ease tension, visualisation of serene settings, and yoga to combine movement with relaxation.

Set realistic goals: Overwhelming tasks can increase anxiety. Break larger tasks into smaller, achievable steps and prioritise them. Celebrate small successes along the way to build confidence and maintain momentum.

Connect with others: Anxiety often thrives in isolation. Share your feelings with trusted friends, family, or mentors. Joining a support group can also provide a sense of community and practical coping strategies from people who understand what you're going through.

Seek professional help: If anxiety becomes persistent or disrupts daily life, consider seeking help from a mental health professional. Treatments like Cognitive Behavioural Therapy (CBT) are highly effective for anxiety management. In some cases, a psychiatrist may recommend medication as part of a broader treatment plan.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.