Anxiety troubles most people from time to time. For some people, however, it is a constant, everyday experience that can impair day-to-day personal and professional interactions and contribute to sleepless nights. There are several simple techniques to ease anxiety and improve your calmness and peace of mind.

• One way to get a grip on your anxiety is to first identify and recognize your particular anxiety triggers. You can even make a list of the things that worry you all the time. Once you realize the circumstances and events that stimulate your unproductive thought patterns that bring about worry, stress, and anxiety, then develop a plan to address and manage these triggers. For example, are there times when you could avoid these triggers all together? If you can’t avoid the triggers, what could you do to make these triggers more bearable? What thoughts could you think that are more supportive and optimistic?
• Another way to manage your anxiety is to schedule a time to worry. Literally, put “time to worry” into your daily planner and schedule this “worry session” to last for 15 to 30 minutes. As you go throughout the day, if you begin to worry, simply tell yourself, “I will worry about that at my scheduled time to worry”. You may even want to carry a list entitled “Things to worry about”. Throughout the day add items to the list, as appropriate. Then, at the scheduled time to worry, take out your list and worry about the items on your list. You will likely find that many items on the list seem silly or no longer important when you consciously decide to worry about them.
• A soothing way to ease your anxiety is through meditation. When you meditate, you calm your mind and release negative thoughts that come into your mind. Meditation also helps to release stress from the mind and body and promotes relaxation. Additional ways to soothe anxiety and promote relaxation include prayers and affirmations, guided imagery, deep breathing techniques, and progressive muscle relaxation.
• Lastly, venturing into a hobby you are passionate about may be beneficial – whether it is gardening, cooking, or even simple housekeeping. Having a hobby helps the mind focus, become more at ease and free from the interference of troublesome thoughts. Plus, if you are having fun you are much less likely to worry.

Confronting your anxieties one at a time and finding ways to support yourself as you face them can make your anxiety more manageable. In addition, scheduling time to worry, meditating, and finding a fun hobby are all beneficial techniques for easing your anxiety. All of these approaches can be very beneficial for becoming calmer. However, if your anxiety is still bothering you after trying these techniques, a therapist’s or the physician’s advice should be sought.