Anxiety, or anxiety related disorder is best described as afeeling of fear or tension which often happens as part ofaresponse to real or perceived threats. It’s one of the most common mental disorders that almost everyone deals with at some point in their lives.

According to the World Health Organization (WHO), about 4% of the global population currently struggles with an anxiety disorder. In 2019 alone, more than 300 million people globally were affected by anxiety, making it one of the most common mental health issues at the time.

If you’re someone who struggles with anxiety related symptoms, know that there are ways to manage both the immediate and the long-term challenges that come with it.

Here’s a look at some of them:

1.   Get Moving and Start Exercising

Sometimes, the best way to break free from anxious thoughts is to literally move. Shifting your focus from your mind to your body can do wonders for easing anxiety. Simple, low-impact exercises like walking and yoga are often overlooked but can be powerful stress-busters.

Moving your body through exercising and other physical activities releases tension, which has a net overall effect on your mood. Exercises and mindful practices also help your mind leaving you feeling more centered and in control of your emotions.

2.   Seek Therapeutic Help

Therapy offers help if anxiety is affecting your daily life. One of the best forms of therapies known to reduce symptoms of anxiety is physiotherapy or psychological counseling. In addition to teaching you coping mechanisms, psychotherapy provides a means of helping you process and comprehend your anxious emotions.

Another effective therapy for anxiety is Cognitive behavioral therapy (CBT). It is a form of mental exercise that’ll teach you how to change the way you think about bad things and how to respond better to pressure. Overall, therapy is a good place to start looking for answers if you’re feeling overwhelmed by anxiety-related thoughts.

3.   Consider Medication (When Necessary)

Medication isn’t necessarily a cure for anxiety, especially if the symptoms aren’t too advanced. However, on occasion, you can use them to manage the symptoms and improve quality of life if you combine them with other anxiety relieving techniques.

Some of the commonly used anxiety medications are:

• Antidepressants: These are mood-regulating drugs that can help alleviate some of the advanced symptoms of anxiety such as being irritable.  SSRIs and SNRIs are popular antidepressants used for anxiety relief. However, they may take a few weeks to work.
• Benzodiazepines: These are frequently administered for short-term comfort and can immediately alleviate stress and tension. However, because they are habit-forming, you should always use them as a stopgap measure while exploring other treatments.
• Beta-blockers: If anxiety creates physical symptoms such as racing heart, shivering, or trembling, beta-blockers can be of huge help. Just keep in mind that while they deal with the physical side of things, they do not address the underlying psychological issues.

Remember to visit your healthcare practitioner to determine what medication works best for you.

4.   Explore Alternative Solutions

There’s a growing interest in alternative approaches for managing anxiety, but they come with caveats. Cannabis, for example, is frequently cited by users as a tool to manage anxiety, though research on its effectiveness is mixed.

Low doses of THC or even the locally sold THC gummies are a good way to get started. However, if you’re curious about trying cannabis, it’s crucial to consult a qualified healthcare professional—don’t make it your sole strategy, and definitely not a replacement for talk therapy or other proven treatments.

5.   Join a support group

Sometimes knowing you’re not alone can make all the difference. Support groups are a great way to connect and interact with others who understand what you’re going through.

Whether it’s a local group or an online community, sharing your experiences with others, and swapping coping strategies is often encouraged. As always, there’s no need to face anxiety in isolation and your doctor or a quick online search can help you find groups in your area.

Final Thoughts

Managing anxiety isn’t a one-size-fits-all process. It’s about finding the right mix of strategies that work for you, whether that’s movement, therapy, medication, community support, or a combination of all. What’s important is to take that first step—whatever it may be—and keep experimenting until you find your rhythm. Relief is within reach.