Everyone feels anxious from time to time – when there is an upcoming deadline, a stressful event or a major life change. But if you struggle with chronic anxiety or have an anxiety disorder, anxiety is more than just a short period of worry.

Chronic anxiety is all-encompassing, whether it manifests as physical symptoms like racing thoughts and shortness of breath or psychological symptoms like fear and an inexplicable sense of impending doom, and can often make it difficult to fully enjoy life.

Approximately 14% of Australians aged 16-85 years are affected by an anxiety disorder – this equates to around 3.2 million people – and among youths aged 18-24, 22.3% have experienced an anxiety disorder in the past year. The most common type of anxiety disorders is Generalised Anxiety Disorder (GAD). Its symptoms include:

• Excessive worry
• Restlessness or feeling on edge
• Difficulty concentrating
• Irritability
• Fear of worst-case scenarios
• Muscle tension
• Fatigue
• Sleep problems
• Headaches and migraines

While traditional treatment for anxiety disorders may involve a combination of cognitive behavioural therapy and medication, there are many simple techniques and natural solutions that have proven effective for relieving anxiety quickly, as well as managing anxiety in the long-term.

How to Reduce Anxiety Quickly

1) Deep Breathing

One of the easiest things you can do to calm yourself down when you start to get anxious is to breathe – and breathe deeply. Deep breathing helps to reduce anxiety by activating the parasympathetic nervous system, sending a signal to your brain that you're actually safe and that it doesn’t need to activate the fight-or-flight response.

There are numerous breathing techniques that have been shown to work effectively in reducing anxiety – here are two you can try: 

Box Breathing Technique

Box breathing is also known as square or 4-count breathing. To do it, just:

1. Close your eyes
2. Inhale slowly and deeply for 4 counts
3. Hold your breath for 4 counts
4. Exhale slowly for another 4 counts
5. Hold your breath for 4 counts

6. Repeat the cycle until you start feeling more relaxed

4-7-8 Breathing Technique

Almost as simple as box breathing, the 4-7-8 technique is based on ancient yogic techniques and is simple to perform. To do it, just:

1. Close your eyes
2. Inhale slowly and deeply for 4 counts
3. Hold your breath for 7 counts
4. Exhale slowly through your mouth for 8 counts
5. Repeat the cycle until you start feeling more relaxed

2) Grounding Techniques

Grounding techniques help you move out of your head and into the body, focusing on the present moment and letting go of the anxious thought patterns.

Here are two common grounding techniques you can try:

The 5-4-3-2-1 Technique

The 5-4-3-2-1 grounding technique uses your five senses to divert your thoughts towards the present moment. While breathing slowly and deeply, try this:

1. Five: Look around you and name 5 things you can see around you
2. Four: Look around you and name 4 things you can touch.
3. Three: Take a moment to listen and name 3 things you can hear.
4. Two: Name two things you can smell.
5. One: Name one thing you can taste inside your mouth.

The 3-3-3 Technique

Another similar technique is the 3-3-3 technique. Try this:

1. Name 3 things around you
2. Name 3 sounds you hear
3. Move 3 body parts

3) Progressive Muscle Relaxation

Progressive muscle relaxation is a technique designed to reduce physical tension and calm anxiety by systematically tensing and then relaxing various muscle groups. This technique helps you become more aware of physical sensations associated with muscle tension and teaches you how to consciously relax them.

How it works:

1. Get comfortable: Sit or lie down in a quiet, comfortable place.

2. Begin with deep breathing: Take a few slow, deep breaths to center yourself.

3. Work through muscle groups, starting from the bottom (toes) and work your way up (head and neck), or vice versa. Focus on one muscle group at a time, following these muscle groups in sequence:

• Feet: Curl your toes and hold, then release.
• Calves: Flex your calves, then relax.
• Thighs: Tighten your thighs, then release.
• Abdomen: Squeeze your abdominal muscles, then let go.
• Hands: Make fists, then slowly relax.
• Arms: Tighten your biceps, then relax.
• Shoulders: Shrug your shoulders towards your ears, then relax.
• Face: Scrunch your facial muscles, then release

4. Focus on the contrast: As you release tension, pay attention to the feeling of relaxation. Notice how much looser and more relaxed each muscle feels after tensing. 

4) “Burn Off" Your Anxiety

If you’ve been around dogs, you’d know that after a stressful situation, they literally shake themselves off. That’s the idea here, especially if you find that you’re experiencing too much anxiety to even be able to focus on deep breathing or grounding techniques.

In these moments, try doing something physically intense that gets your heart rate up and rids your body of excess adrenaline. Some ideas include:

• Going for a fast walk or sprint outside
• Doing some push ups or burpees at home
• Dancing around the house to loud music
• Literally shake it off!

5) Go For a Walk

If doing something with high intensity doesn’t feel right for you, even a gentle walk around the block can do wonders for reducing anxiety quickly. This is a grounding technique in its own way – by changing your surroundings, you will be able to get out of your head and become more aware of your senses and what’s around you. 

Slow walks have also been shown in research to release endorphins and other neurotransmitters like dopamine and serotonin, which are associated with mood regulation and can help reduce feelings of depression and anxiety

Even better, grab your headphones as you head out – studies show that listening to music you enjoy can further boost your mood.

 

Tips for Long-Term Anxiety Management

The techniques above can be extremely effective in relieving anxiety immediately and are helpful tools that you can utilise at any time.

However, addressing the root cause of your anxiety and mood issues is the key to long-term mental wellness.

1) Identify and Manage Your Triggers

The first step in understanding how to manage your anxiety is to identify what your triggers are, and how you can limit those triggers. The possibilities are endless here – it could be as straightforward as an impending deadline or much more deep-rooted trauma that may require the help of a psychologist or therapist.

Common anxiety triggers are:

• Stressful life events
• Social situations
• Health concerns
• Caffeine, alcohol and certain drugs
• Uncertainty or lack of control
• Constant exposure to social media and news
• Childhood or past trauma

2) Prioritise Quality Sleep

Getting sufficient quality sleep – 7-9 hours a night – is crucial in reducing anxiety, and insufficient or poor-quality sleep can exacerbate anxiety symptoms.

Studies consistently show that lack of sleep increases activity in brain regions involved in emotional processing, particularly the amygdala, which is responsible for the fight-or-flight response. It also impairs the prefrontal cortex, the part of the brain responsible for regulating emotions and controlling anxious thoughts, leading sleep-deprived individuals to show stronger reactions to stressors and exhibit heightened anxiety compared to those who are well-rested.

3) Eat More Anti-Anxiety Foods

Certain foods are known to have properties that may help reduce anxiety, either by promoting the production of neurotransmitters that regulate mood or by reducing inflammation and oxidative stress, both of which are linked to anxiety. These anti-anxiety foods can support overall brain health and calmness.

Here are some scientifically backed anti-anxiety foods:

Fatty fish like salmon, mackerel and sardines are rich in omega-3 fatty acids, particularly EPA and DHA, which are known to reduce inflammation and promote brain health. Omega-3s may help regulate neurotransmitters like serotonin and dopamine, which play roles in mood regulation.

Nuts and seeds, especially walnuts and flaxseeds, are rich in omega-3s. Almonds and pumpkin seeds are also high in magnesium, which is important for regulating brain function and may help reduce anxiety. Magnesium has been shown to reduce anxiety by improving neurotransmitter function and regulating the hypothalamic-pituitary-adrenal (HPA) axis, which controls the stress response.

Leafy greens are excellent sources of magnesium, a mineral linked to anxiety reduction. Low magnesium levels have been associated with higher anxiety, and increasing magnesium intake through diet can help regulate mood. Leafy greens also contain folate, a B-vitamin that helps produce dopamine and serotonin. Studies show that people with folate deficiencies are more prone to mood disorders, including anxiety.

Dark chocolate contains flavonoids, which are antioxidants that may improve brain function and promote a sense of calm. It also increases the production of serotonin, a neurotransmitter that helps regulate mood. 

Fermented foods are rich in probiotics, which have been shown to improve gut health and the gut-brain axis. A healthy gut microbiome influences the production of neurotransmitters like serotonin, which impacts mood and anxiety levels.

Berries are rich in antioxidants, particularly vitamin C, which helps combat oxidative stress, a contributor to anxiety. They also contain flavonoids that support brain health and help improve mood. Vitamin C has been shown to reduce levels of cortisol, the stress hormone, which can ease anxiety symptoms.

Green tea contains L-theanine, an amino acid that promotes relaxation by increasing levels of GABA, dopamine, and serotonin in the brain. L-theanine has been shown to reduce stress and anxiety without causing drowsiness.

Eggs are one of the few natural sources of choline, a nutrient involved in the production of acetylcholine, a neurotransmitter that regulates mood and stress responses. They also contain B-vitamins that support mental health. Eggs are rich in tryptophan, an amino acid that the body uses to produce serotonin, which can help regulate mood and reduce anxiety.

4) Consider Supplements for Anxiety and Stress 

Stress-support supplements often contain ingredients that target the biochemical pathways involved in anxiety, such as the nervous system, stress hormones, and neurotransmitter balance. Here are some herbs and minerals to look for when choosing a supplement: 

Saffron has been shown to inhibit serotonin reuptake, which means it allows more serotonin to remain available in the brain (similar to how some antidepressants like SSRIs work), leading to improved mood and reduced anxiety symptoms. It also reduces cortisol levels and modulates GABA receptor activity, both of which contribute to a sense of calm and reducing in anxiety. Look for supplements that contain affron®, the first saffron extract to be supported with proven clinical evidence.

Adaptogens are herbs that help the body adapt to stress, reduce anxiety, and promote resilience. They work by regulating the body’s stress response, particularly through the hypothalamic-pituitary-adrenal (HPA) axis, which controls cortisol levels. Common adaptogens for stress and anxiety are Ashwagandha, Rhodiola and Holy basil.

Magnesium plays a crucial role in helping to regulate neurotransmitters such as GABA (gamma-aminobutyric acid), which promotes relaxation and reduces excitability in the brain. It also reduces the release of stress hormones like cortisol. Look for easily-absorbed forms of magnesium like magnesium bisglycinate, magnesium citrate and magnesium glycerophosphate.

L-theanine is an amino acid found in green tea that promotes relaxation without causing drowsiness. It works by increasing levels of GABA, serotonin, and dopamine, which are all neurotransmitters that regulate mood and anxiety.

B-vitamins, particularly B6, B9 (folate), and B12, play essential roles in brain function and the regulation of neurotransmitters like serotonin and dopamine. These vitamins help in the synthesis of neurotransmitters involved in mood regulation. Deficiencies in B-vitamins are linked to higher levels of stress, irritability, and anxiety.

Omega-3 fatty acids, found traditionally in fish oil but more recently in algal oil supplements too, are known for their anti-inflammatory properties and their ability to support brain health. Omega-3s help regulate mood by promoting healthy cell membranes in the brain and supporting neurotransmitter function. They also reduce inflammation, which has been linked to anxiety and depression.

5) Start a Meditation Practice

In just one session, meditation can help to reduce the immediate symptoms of anxiety. However, a regular meditation practice improves our ability to manage stress and anxiety on a daily basis.

How does this work? Contrary to what many may think, meditation is not about shutting out your thoughts (good or bad) – but more about becoming aware of your thoughts, emotions and anxieties as they come and go, witnessing them without engaging with them. Over time, this practice can be translated out of the meditation session into everyday life. 

6) Keep Exercising

Regular and long-term exercise triggers the release of endorphins, often referred to as "feel-good" hormones. These chemicals promote feelings of happiness and euphoria, helping to reduce the perception of pain and improve mood. In fact, research shows that people who work out regularly are 25% less likely to develop an anxiety disorder. Just 30 minutes of exercise 3-5 times a week can help to significantly reduce the symptoms of anxiety. 

If you’re not already doing some sort of physical activity regularly, here are some tips to stay consistent:

Find an activity you enjoy: Life’s too short to suffer through physical activity you detest, so find an activity that you enjoy. If you prefer hard-and-fast exercise, try running intervals or a HIIT class. If you prefer slower activities, give yoga or tai chi a try. If you love the outdoors, the world is your oyster – try hiking, surfing, cycling or even rock climbing.

Set a schedule: You’re more likely to stick to your exercise regimen if you set on the same schedule weekly. For example, if you join a gym, you could commit to attending the classes on Mondays, Wednesdays and Fridays – and stick to it each week.

Get friends involved: Having friends and family participate in the activity with you helps to keep you accountable – and it’s much more fun too.

 

 

References

Australian Bureau of Statistics (ABS) (2023). Mental Health Statistics: Anxiety Disorders in Australia. Available at: https://www.abs.gov.au/statistics/health/mental-health [Accessed 2 October 2024].

National Institute of Mental Health (NIMH) (2023). Anxiety Disorders. Available at: https://www.nimh.nih.gov/health/topics/anxiety-disorders [Accessed 2 October 2024].

Beyond Blue (2024). Anxiety: Signs, Symptoms, and Treatments. Available at: https://www.beyondblue.org.au/the-facts/anxiety [Accessed 2 October 2024].

Mayo Clinic (2024). Generalized Anxiety Disorder (GAD): Causes, Symptoms, and Treatment Options. Available at: https://www.mayoclinic.org/diseases-conditions/generalized-anxiety-disorder [Accessed 2 October 2024].

Harvard Health Publishing (2023). Understanding Anxiety and its Management Techniques. Available at: https://www.health.harvard.edu/topics/anxiety [Accessed 2 October 2024].

American Psychological Association (APA) (2023). Anxiety: A Scientific Overview. Available at: https://www.apa.org/topics/anxiety [Accessed 2 October 2024].

Cochrane Reviews (2023). Effectiveness of Supplements and Dietary Interventions for Anxiety: A Systematic Review. Available at: https://www.cochranelibrary.com/ [Accessed 2 October 2024].

PubMed (2024). Studies on Anxiety and its Treatments. Available at: https://pubmed.ncbi.nlm.nih.gov/ [Accessed 2 October 2024].