Anxiety is a natural response to stress, often felt as worry or fear about future events. In manageable doses, it helps keep us alert and focused—like the nerves before a big presentation. However, when anxiety becomes overwhelming and persistent, it can disrupt daily life, leading to conditions such as generalised anxiety disorder (GAD), panic disorder, and social anxiety disorder.
This excessive anxiety affects the body by triggering symptoms like increased heart rate, rapid breathing, and muscle tension. Over time, it can contribute to more severe health issues, including heart disease and a weakened immune system. Anxiety also heavily influences mood, causing irritability, restlessness, and feelings of being overwhelmed, which can create a vicious cycle of stress.
In today’s fast-paced world, the struggle to balance work, family, and personal life often heightens anxiety levels. Job stress and the pressure of maintaining a healthy work-life balance are common contributors. Recognising and managing anxiety through therapy, lifestyle choices or potentially medication, is crucial for maintaining overall well-being.
Anxiety is a valuable wellness marker as it indicates stress levels and potential issues that may require attention. When tracking with other wellness markers, we can better understand the triggers for anxiety and the strategies which are effective in reducing it.
What are the Benefits of reducing anxiety?
Reducing anxiety has numerous benefits for both mental and physical health. Effective anxiety management can lead to improved overall well-being, better mood regulation and enhanced quality of life. Here are some key benefits:
Improved Mental Health: Reducing anxiety can significantly lower the risk of developing other mental health disorders.
Improved Cognitive Function & Productivity: Reducing anxiety can enhance cognitive functions such as attention, memory, and decision-making. This is particularly important in maintaining productivity and performance in daily activities and work.
Enhanced Social Relationships: Lower anxiety levels can improve social interactions and relationships. Anxiety often leads to social withdrawal and difficulties in communication. Reducing anxiety can therefore foster better connections with others and increase social support.
Improved Sleep Quality: Reduced anxiety can lead to better sleep quality, which in turn enhances overall health, functioning and mood
Greater Emotional Stability: Low anxiety enhances emotional regulation which reduces mood swings and promotes a more balanced and optimistic outlook on life.
Better Academic Performance: For students, reducing anxiety enhances cognitive function therefore, enabling students to achieve greater academic results
Enhanced Resilience: Lower anxiety levels can improve an individual’s resilience, allowing them to better cope with life’s challenges and stressors.
What are the Risks of heightened anxiety?
Heightened anxiety can significantly impact both physical and mental health. Here are some of the primary risks associated with heightened anxiety:
Cardiovascular Issues: Chronic anxiety can lead to sustained increases in heart rate and blood pressure, which strain the cardiovascular system. Prolonged anxiety is also linked to a higher risk of developing coronary artery disease and other heart disorders.
Mental Health Disorders: Anxiety and depression often co-occur, with anxiety potentially contributing to the development of depressive symptoms. Additionally, individuals with heightened anxiety may turn to alcohol or drugs as a coping mechanism, increasing the risk of substance abuse disorders.
Gastrointestinal Problems: Anxiety can exacerbate or trigger symptoms of irritable bowel syndrome, causing discomfort and digestive issues. Chronic anxiety may also contribute to the development of ulcers and other gastrointestinal conditions.
Respiratory Issues: Anxiety can worsen asthma symptoms, leading to more frequent and severe attacks. It often leads to hyperventilation, which can cause dizziness, shortness of breath, and even panic attacks.
Weakened Immune System: Chronic anxiety can impair immune function, making individuals more susceptible to infections and illnesses. Heightened anxiety can also slow down recovery from illness or injury.
Chronic Pain: Anxiety often causes muscle tension, which can lead to chronic pain, particularly in the neck, shoulders, and back. Tension headaches and migraines are also commonly associated with high levels of anxiety.
Cognitive Impairments: Anxiety can interfere with working memory and the ability to retain information. Persistent anxiety often results in difficulty concentrating and decreased productivity.
Sleep Disorders: Anxiety can cause difficulty falling asleep and staying asleep, leading to chronic insomnia. It also often results in poor sleep quality, with frequent awakenings and non-restorative sleep.
Techniques to reduce anxiety for the long term
Reducing anxiety involves a variety of techniques that can be incorporated into daily routines. Here are some effective strategies:
Mindfulness and Meditation: Mindfulness involves focusing on the present moment and accepting it without judgement. Regular mindfulness meditation can reduce anxiety by promoting relaxation and improving emotional regulation.
Physical Exercise: Regular physical activity, such as walking, running, or yoga, can significantly reduce anxiety. Exercise releases endorphins, which are natural stress relievers, and helps improve overall mood.
Breathing Exercises: Techniques such as deep breathing, diaphragmatic breathing, and the 4-7-8 method can help manage acute anxiety. These exercises promote relaxation by activating the body’s parasympathetic nervous system.
Progressive Muscle Relaxation (PMR): PMR involves tensing and then slowly releasing each muscle group in the body. This technique can help reduce physical tension associated with anxiety and promote a sense of calm.
Healthy Lifestyle Choices: Maintaining a balanced diet, getting adequate sleep, and reducing caffeine and alcohol intake can help manage anxiety. A healthy lifestyle supports overall well-being and reduces the impact of stressors.
Time Management and Planning: Organising daily tasks and setting realistic goals can prevent overwhelming feelings and reduce anxiety. Effective time management helps individuals feel more in control and less stressed.
Social Support: Building and maintaining strong relationships with friends, family, and support groups can provide emotional support and reduce feelings of isolation. Talking about anxiety with others can also provide new perspectives and coping strategies.
Cognitive Behavioral Therapy (CBT): CBT is a structured psychological treatment that helps individuals identify and challenge negative thought patterns and behaviours. It is effective in reducing anxiety by teaching coping skills and problem-solving techniques.
Sources and further reading
Chalmers, K., & Quintana, D. S. (2021). The relationship between anxiety and heart rate variability: A systematic review and meta-analysis. Journal of Affective Disorders, 295, 563-571.
Chida, Y., & Steptoe, A. (2009). The association of anger and hostility with future coronary heart disease: A meta-analytic review of prospective evidence. Journal of the American College of Cardiology, 53(11), 936-946.
Clarke, D. M., & Currie, K. C. (2009). Depression, anxiety and their relationship with chronic diseases: A review of the epidemiology, risk and treatment evidence. Medical Journal of Australia, 190(7 Suppl), S54-S60.
Dimsdale, J. E. (2008). Psychological stress and cardiovascular disease. Journal of the American College of Cardiology, 51(13), 1237-1246.
Hofmann, S. G., Asnaani, A., Vonk, I. J. J., Sawyer, A. T., & Fang, A. (2012). The efficacy of cognitive behavioral therapy: A review of meta-analyses. Cognitive Therapy and Research, 36(5), 427-440.
Jacka, F. N., & Berk, M. (2013). Depression, diet and exercise. Medical Journal of Australia, 199(6 Suppl), S21-S23.
Jerath, R., Crawford, M. W., Barnes, V. A., & Harden, K. (2015). Self-regulation of breathing as a primary treatment for anxiety. Applied Psychophysiology and Biofeedback, 40(2), 107-115.
Khoury, B., Lecomte, T., Fortin, G., Masse, M., Therien, P., Bouchard, V., … & Hofmann, S. G. (2013). Mindfulness-based therapy: A comprehensive meta-analysis. Clinical Psychology Review, 33(6), 763-771.
Kudielka, B. M., & Wüst, S. (2010). Human models in acute and chronic stress: Assessing determinants of individual hypothalamus-pituitary-adrenal axis activity and reactivity. Stress, 13(1), 1-14.
Macan, T. H., Shahani, C., Dipboye, R. L., & Phillips, A. P. (1990). College students’ time management: Correlations with academic performance and stress. Journal of Educational Psychology, 82(4), 760-768.
McCallie, M. S., Blum, C. M., & Hood, C. J. (2006). Progressive muscle relaxation. Journal of Human Behavior in the Social Environment, 13(3), 51-66.
Roohafza, H. R., Sadeghi, M., & Sarrafzadegan, N. (2011). The relationship between stress and cardiovascular disease: A population-based study. Preventive Medicine, 52(3-4), 252-256.
Stein, M. B., & Sareen, J. (2015). Generalized anxiety disorder. New England Journal of Medicine, 373, 2059-2068.
Stubbs, B., Vancampfort, D., Smith, L., Rosenbaum, S., Schuch, F., Firth, J., … & Kahl, K. G. (2018). Physical activity and anxiety: A perspective from the World Health Survey. Journal of Affective Disorders, 234, 13-18.
Thoits, P. A. (2011). Mechanisms linking social ties and support to physical and mental health. Journal of Health and Social Behavior, 52(2), 145-161.
