Steps To Reduce Anxiety

man with head in his hands

The last two years have been bruising. As the pandemic raged around the world, most of us faced disruptions in our daily lives. Whether that was schooling your children, working from home, or dealing with illness, the COVID-19 pandemic affected all of us. Along with the effects on our daily activities, COVID-19 also increase the prevalence of anxiety and depression by over 25% worldwide, according to the World Health Organization. This kind of fear and anxiousness can eventually cause physical problems, as well as mental health concerns.

Anxiety can leave you feeling stressed, worried, and even in fear. It can cause physical symptoms such as sweating, shortness of breath, and shaking. While everyone feels anxiety at one time or another, people who have been diagnosed with  Anxiety Disorder experience these symptoms frequently. It is important to speak with a mental health professional or your doctor if you or a loved one may be experiencing Anxiety Disorder. For those who are struggling, here are a few things that can help.

Diet and Exercise 

If you have been suffering from symptoms of anxiety, develop a regular exercise routine and eat a healthy diet that includes plenty of fruits and vegetables. Not only will regular exercise help reduce stress, but it also can improve your sleep. 

Deep Breathing

When you are experiencing anxiety, deep breathing can help to calm the body and become mindful in the moment. Find a comfortable seated position and close your eyes. Then inhale slowly through your nose, and exhale slowly. Another way is to practice Box Breathing by inhaling while you count to 4, holding your breath for 4 counts, then exhaling for 4. Also called 4 Corner or Foursquare breathing, this technique comes from ancient meditation practices and helps calm the mind and the body.


Many people find that by writing down their thoughts, they can recognize issues that cause anxiety. Thinking through any negative thoughts or patters can help you recognize the issues that cause your anxiety. Journaling is an excellent way to help you express those thoughts.

Self Care

Finding time to take care of yourself can be difficult, especially during these challenging times. Give your brain a break regularly by reading, taking a walk, meditating, listening to music, or something else that relaxes you. Self care also includes asking for help when you need it.

If you are experiencing anxiety or depression, Clay Behavioral Health Center can help. Just call to set up an appointment at 904.291.5561 or Email us at

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