In today’s fast-paced world, anxiety is a common experience that can affect both your mental and physical health. Learning strategies to manage it can help you better navigate challenges and improve your overall well-being.
One in four Canadians experience anxiety. Whether it’s caused by everyday stress, a busy work schedule or doubt about the future, understanding how to manage it can help you handle problems and improve your overall well-being. Calgary Foothills Primary Care Network’s (PCN) mental health professionals have some simple strategies to help you reduce anxiety in your daily life.
Deep breathing is a simple, but powerful relaxation technique to lower stress. This type of breathing can lessen the body’s fight-or-flight response.
“When we feel anxious, we tend to breathe quickly and shallowly. Taking slow, steady breaths can help you move into a calmer state,” says Lynette Smith, PCN Health Management Nurse.
“Deep breathing is a great skill to learn, because it can be used anytime, anywhere.”
There are various types of deep breathing techniques you can use, like the box breathing technique in this video tutorial.
Daily exercise can be good for your mind and body. Exercise releases endorphins – the feel-good hormone – and helps to lift your mood. Exercise also breaks down cortisol, the stress hormone released when we feel anxious; this helps the body recover and regulate healthy hormone levels.
“Our mental and physical health have a very strong connection. Exercise is one of the easiest ways to help reduce stress and improve our overall wellness,” says Daniel Liddle, Calgary Foothills PCN Mental Health Professional.
The Government of Canada recommends adults get 2.5 hours of physical activity every week.
Using a journal to write and reflect on your worries can help you feel more in control and less overwhelmed. “Putting your thoughts on paper can make them seem less intimidating,” says Smith. “You can identify what is causing you to worry and challenge those thoughts with more helpful perspectives.”
Journalling can also be an effective tool for understanding anxiety patterns or triggers, fostering more self-awareness. If you’re looking to start journalling, check out the Thought Journal available through Anxiety Canada’s free app.
Sharing feelings or experiences with people we trust can leave us feeling less isolated, bring emotional relief and help us navigate anxious moments. Connecting with others can look different for every person and building relationships within your comfort zone is important.
Opportunities could include:
If you’re experiencing anxiety or depression, your family doctor can help. There are also free resources available through Calgary Foothills PCN, including:
If you are in a crisis, struggling with severe anxiety or depression or having suicidal thoughts, contact the Calgary Distress Centre’s 24 hour crisis line at 403-266-4357 by text or phone. The national suicide crisis help line is 988 by text or phone.