How to reduce anxiety

Knowing your triggers – a person, place or event – helps, but managing anxious feelings is the long-term goal. Our experts recommend:

Meditation

“Mindfulness practice, with a focus on breathing or a mantra, can give you peace of mind, but the cause of your anxiety will be there when you finish meditating,” explains stress management expert Luke McLeod from Soul Alive, a virtual meditation studio. “That’s when a second type of meditation can help. You invite what is making you anxious to the surface to actively process it. It can be difficult and emotional but helps immensely.”

TIP: Luke suggests exercising or deep breathing before meditating. “This removes the anxious jitters from the body so your mind finds it easier to relax.”

Deep breathing

According to breath-work specialist Rory Warnock, “one of the beauties of breath work is that no one knows you’re doing it, so you can use it reactively in times of stress. It’s incredibly simple but extremely effective. A long exhale will help move the autonomic nervous system into a calmer state.” TIP: Rory suggests practising the 4:6 breathing technique for between 3 and 10 minutes (breathe in for 4, out for 6).

There is scientific evidence that therapeutic massage reduces cortisol levels, according to Saila Insua Lopez, Physiotherapist at Wonder in Sydney. “When the function of the vagus nerve is disturbed it can lead to psychological issues, headaches, digestive problems and high blood pressure,” says Saila. “Massage is one of the oldest therapeutic tools for stimulating the vagus nerve.” TIP: Saila recommends regularly massaging the diaphragm and abdomen in a clockwise motion as the vagus nerve controls these areas.

Exercise

“Exercise increases the production of endorphins, serotonin and dopamine, which help regulate mood,” says Ben Lucas from Flow Athletic. “Working through physical challenges develops a sense of control over your body and emotions. This helps you feel more empowered to manage anxiety in other life areas.”

TIP: Ben suggests yoga or walking to calm a racing heart, or HIIT (High Intensity Interval Training) followed by stretching to reduce anger.

Digital detox

“We’re living in a competitive culture,” says Diane. “The fear and anxiety of not living up to others’ expectations can leave us feeling defeated. Why not take a break from social media and notice whether you feel differently?”

TIP: Set time limits to avoid falling down the social media rabbit hole.

Gut health

“There’s a link between gut and mental health,” says Andrea Zapantis, founder and lead nutritionist at KYH Nutrition. “Reduced levels of omega-3 fatty acid and magnesium are linked with anxiety and depression. Magnesium plays a role in the production of melatonin and serotonin, which helps boost sleep and mood. Omega-3 helps reduce nervous system inflammation and improve cognitive health.”

TIP: Eat brown rice, green leafy vegetables and legumes for magnesium, and salmon and chia seeds for omega-3.

Massage