How to Manage Anxiety

Use 4-7-8 breathing technique: inhale 4 seconds, hold 7 seconds, exhale 8 seconds to calm nervous system.

Write down worries, examine evidence for/against them, and reframe with more balanced perspectives.

Engage in 30 minutes of moderate exercise most days - walking, jogging, yoga, or other physical activity.

Reduce intake of stimulants and depressants that can worsen anxiety symptoms.

Spend 10-15 minutes daily on meditation, progressive muscle relaxation, or mindfulness exercises.

Consider therapy (CBT is highly effective for anxiety) or consult doctor about treatment options.