Anxiety management in Adults

Do you often keep worrying about work? Do you face difficulty sitting still and feel restless all the time? Are you often facing difficulty with falling asleep or holding a disturbed sleeping pattern? Most of the time, do you experience a fast or pounding heartbeat due to anxiety? It might be difficult to live with anxiety, but it doesn’t have to rule your life. You can recover control, lessen symptoms, and enhance your general wellbeing by putting effective anxiety management tactics into practice.

Keep reading for deep insights!

What causes anxiety? 

Anxiety in adults can be brought on by a number of things. A family history of anxiety or mental health conditions, relationship problems, health issues, traumatic experiences, substance abuse, high levels of stress at work or in personal life are just a few examples of common triggers.  It’s critical to remember that anxiety is a complex condition with a wide range of possible individual experiences.

Techniques for anxiety management

1. Deep Breathing: Focus on your inhales and exhales as you take calm, deep breaths. The body’s relaxation response is aided by this. For instance, take a deep breath in for four counts, hold it for four counts, and then let it out for four counts.

2. Progressive Muscle Relaxation: Tighten and then release each muscle group in your body, working your way up to your head starting at your toes. This method encourages relaxation and aids in the release of stress. Try tensing your feet’s muscles for a few seconds, then letting it go while feeling your feet relax.

3. Thought Challenging : Challenge negative or anxious ideas by looking at the facts that backs them up and attempting to see things from a more unbiased standpoint. Ask yourself if there is any indication that suggests a social occasion will be a disaster, for instance, if you are nervous about it. Positive or realistic thoughts should take the place of negative ones.

4. Grounding technique : Use your senses to focus on the present moment as you use grounding techniques. Name five things you can see, four can touch, three can hear, two can smell, and one can taste as you take in your surroundings.

5. Practice Mindfulness:  Practise totally being in the present moment without passing judgement during meditation. Pay attention to your breathing, your body’s sensations, or the sounds around you. When your thoughts wander, kindly bring them back to the here and now. For instance, as you’re eating, focus on the flavour, feel, and aroma of each bite.

6. Exercise and physical activity: Take regular walks, jogs, or yoga as your form of exercise. Exercise enhances mood, releases endorphins, and lowers anxiety.

7. Time management: Prioritise and organise your workload to prevent feeling overburdened. Set reasonable goals and break up larger activities into digestible chunks.

8. Take Social Support : Reach out to trusted friends, relatives, or support groups for social support. Talking about your emotions and worries with a sympathetic ear can be comforting and enlightening.

Even diet plays a key role in one’s overall wellbeing!

Foods that can help


All the nuts like almonds, walnuts, cashew, peanuts and hazelnuts are rich in vitamin E and vitamin B6. They help to improve the motor functions of individuals who stammer. They are also antioxidants which protect against cell damage. Walnuts are rich in omega 3 fatty acids and are a valuable substance for brain function, memory and thinking abilities. This fatty acid also encourages cognitive functions. 

Also check, Best nuts for protein


Apart from nuts, seeds like flax, chia, melon, sesame and pumpkins also contain powerful antioxidants like vitamin E that protect the brain from free radical damage. Sunflower seeds impact overall mood and mental processing powers and therefore it is considered a brain boosting snack. Pumpkin seeds are high in magnesium, copper, and much higher in zinc than other seeds, which help in increasing concentration and memory.

Also check, Health benefits of pumpkin seeds


Multiple studies have shown the link between low omega 3 fatty acids and poor development, ADHD, speech delay, poor focus and concentration. These healthy fats are crucial for brain development and help to manage speech disorders like stammering. 

Also check, What are some benefits of omega 3?


Ashwagandha is an adaptogen. It is known to reduce anxiety and stress. Moreover, it increases acetylcholine levels which support better memory, mental focus and intelligence. Ashwagandha also improves communication between nerve cells and stimulates the body’s capacity to heal any nervous system damage.

Also check, More benefits of Ashwagandha


Brahmi is a superfood for the brain and is believed to sharpen the brain by protecting cells and increasing chemicals associated with learning and memory. It has shown to improve spatial learning and retaining power. That is why in older times, brahmi powder with ghee/honey was often given to individuals. This would help in keeping them calm and reduce stammering.

Also check, More benefits of brahmi


Shankhapushpi is a traditional remedy for increasing the functioning of the brain. The powerful antioxidants and flavonoids present in it improve the memory capacity, focus, concentration, calmness, alertness of an individual. Since it is a brain tonic and stimulator, people taking shankhapushpi have improved memory, reasoning, problem-solving, and other cognitive abilities.

Also check, Foods to manage hyperactivity in kids


Pure cocoa powder (unsweetened) contains brain boosting components as it is packed with a large number of antioxidants molecules, the main is epicatechin helpful to improve cognitive functions.

Also check, More benefits of cocoa powder


Dates are an excellent source of magnesium, a mineral that is essential for the control of neurotransmitters and the proper operation of the neurological system. Reduced anxiety symptoms have been associated with adequate magnesium levels. Dates also provide natural sugars that can give a rapid energy boost, balancing mood and reducing sensations of exhaustion or anxiety.


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