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Managing Anxiety: 8 ways to calm your mind

Does that upcoming presentation make your stomach churn like a washing machine? Do deadlines make you feel stressed, like a storm about to burst? If you answered yes (or even a hesitant maybe), then you are probably familiar with the not-so-fun feeling of anxiety.

Anxiety is a common experience, triggered by our body’s natural “fight-or-flight” response to perceived threats. While occasional anxiety is normal, excessive and persistent worry can disrupt daily life.

This article is for you if you’re looking for ways to manage anxiety and improve your well-being.

Anxiety Symptoms

Anxiety symptoms Saksham

Feeling on edge all the time

Does it feel like you are constantly waiting for the other shoe to drop? This constant unease is a common symptom of anxiety. It can leave you feeling jumpy, tense, and alarmed.

Shaking and struggling to breathe

Shaky hands, a racing heart, or feeling like you can’t catch your breath, these physical sensations can be triggered. Your body goes into fight or flight mode, preparing you from an imagined danger that may not even happen. This can be incredibly uncomfortable and make it hard to focus on anything else.

Constant worry

Does your mind like to play worst-case scenarios on repeat? Excessive worry that interferes with daily life is a hallmark symptom. You might find yourself constantly over thinking on negative thoughts, dwelling on past mistakes, or worrying about the future. This relentless worry can drain your energy and make it difficult to make decisions.

Trouble sleeping

It can wreak havoc on your sleep, making it difficult to fall asleep or stay asleep. You might lie awake for hours at night, your mind racing with worries. Even if you do manage to fall asleep, your sleep may be restless and unrefreshing. This can worsen your symptoms, creating a vicious cycle.

Stomach trouble

Ever feel like you have butterflies in your stomach before a big event? Anxiety can manifest in digestive issues like nausea, upset stomach, or diarrhea. The stress hormones released during anxiety can wreak havoc on your digestive system, causing discomfort and making it difficult to eat or digest food properly.

How to cope with anxiety?

Here are eight tips that will help you manage anxiety and improve your well-being:

How to cope with anxiety? Saksham

Challenge your thoughts :

Anxiety can twist your perception of situations. Analyze your thoughts and identify a negative bias. Are your worries realistic? Reframing negative thoughts into positive or realistic ones can help reduce anxiety.

Prioritize your sleep

Feeling tired can worsen anxiety. Aim for seven to eight hours of quality sleep each night. Practice good sleep hygiene by setting a regular sleep schedule, creating a relaxing bedtime routine, and avoiding screens before bed.

Get moving

Physical activity is a powerful stress reliever. Regular exercise releases endorphins, natural mood boosters that can combat anxiety. Start slow and gradually increase the duration of your workouts as you get fitter.

Use breathing techniques

Deep breathing techniques can calm your nervous system and ease the symptoms. Try the 4-7-8 technique: inhale through your nose for 4 seconds, hold for 7 seconds, and exhale forcefully for 8 seconds. Repeat this cycle for several minutes.

Avoid intoxicants

Recreational drugs and alcohol may seem calming at first, but they can worsen anxiety in the long run. If you are struggling to cut back on your own, seek help from a doctor or support group.


Notice the physical sensations associated such as a racing heart, sweaty palms, or muscle tension. Acknowledge these sensations without judgment. Focusing on your breath and relaxing your muscles can help manage these physical responses.

Take a break

Sometimes, the best way to deal with a stressful situation is to step away for a moment. Go for a walk, practice yoga, or do any activity that helps you focus on your body and clear your head.

Seek professional help

If anxiety is significantly affecting your daily life, don’t hesitate to seek professional help from a therapist. They can provide you with personalized strategies and tools to manage your anxiety and improve your overall well-being.

Remember you are not alone in this. Anxiety is a common issue, but it doesn’t have to control your life. By incorporating these tips into your daily routine, you can lead a happier and healthier life. Explore even more tools and self-care activities to incorporate in your daily life by downloading Saksham, your mental wellness companion app.