Eight Effective Psychological Techniques for Combating Anxiety

Anxiety is a normal reaction of the body, but its chronic manifestation can interfere with living a full life.
It is important to understand that there are proven ways to cope with this condition.
Here are eight effective techniques:


1. Deep Breathing
How it works: Deep, slow breathing reduces levels of cortisol (the stress hormone) and activates the parasympathetic nervous system, promoting relaxation.
How to do this:

• Sit comfortably and close your eyes.
• Take a deep breath through your nose on count 4.
• Hold your breath on 4.
• Exhale slowly through your mouth on count 6.

Repeat 5-10 times.


2. Meditation and Mindfulness
Why this is effective: These practices teach you to focus on the present moment instead of worrying about the future or the past.
Council: Start with short sessions (5-10 minutes a day) using apps or recordings. Gradually increase the time.


3. Cognitive Behavioral Therapy (CBT)
Purpose: Identify automatic anxiety thoughts that increase anxiety and replace them with more constructive ones.
Example:

• The automatic thought: "I can't do it."
• Replacement: "I've already had experience in solving complex problems, I can now."

Working with a psychologist will help you master CBT more effectively.


4. Physical activity
What's going on? Exercise increases endorphin levels and reduces the concentration of stress hormones.
Recommendations:

• Walk for 20-30 minutes.
• Yoga or stretching for relaxation.
• Cardio (such as running) for active stress reduction.

5. Maintenance of the Journal
Why it helps: Written expression of thoughts reduces their emotional burden.
How to start:

• Write down exactly what is causing the alarm.
• Formulate possible solutions or analyze your reactions.
• Celebrate the positive events of the day to maintain balance.

6. Time management
Effect: Organization helps avoid feeling overwhelmed and losing control.
Practical advice:

• Make lists of tasks and prioritize them.
• Use the Pomodoro technique (work for 25 minutes with 5-minute breaks).
• Plan your vacation just like work.

7. Social support
Important: Talking to loved ones or people who understand you helps relieve tension.
Ideas:

• Share your feelings.
• Join a support group or forum.
• Take time for friends to feel less isolated.

8. Relaxation techniques
Examples:

• Progressive Muscle Relaxation (PMR): Alternate tension and muscle relaxation.
• Visualization: Imagine a quiet place, such as a beach or forest, and visualize the details.
• Aromatherapy: Lavender or chamomile essential oils can enhance the relaxation effect.

These techniques can be combined or used separately. The main thing is to find the ones that are right for you and practice them regularly. Dealing with anxiety is a process that takes time and effort, but it is available to everyone.