Anxiety has become a part of life for many people — constant news, work pressure, social media. But it can be managed, not just tolerated. Psychologists recommend a few simple daily practices that reduce stress, restore a sense of control, and help you avoid getting stuck in negative scenarios in your head.
Experts explain that anxiety is not just an emotion, but a protective reaction of the body to a threat, real or imagined. The problem begins when this reaction does not turn off and becomes a constant background. Then there is a feeling of constant tension, tightness in the chest, restless sleep, aggressiveness or intrusive thoughts "what if".
One of the first steps is to let these thoughts come out. Keeping a journal works as an outlet. When you write down: “I’m afraid I won’t make it and I’ll be fired” or “I’m scared for my loved ones,” it stops being a vague, uncontrollable feeling and turns into a concrete thesis. Concrete is easier to check: is it really likely or is it an imagination inflated by anxiety.
The second technique is breathing. Slow, deep breaths and long exhalations activate the parasympathetic nervous system, which is conventionally responsible for “calm down, digest, and recover.” A few minutes of this breathing a day gradually reduces the level of tension in the body. This is not “yoga for Instagram,” but a real physiological effect: the heart beats slower, muscles relax, thoughts become less chaotic.
Third — information hygiene. Continuous scrolling of social networks and news creates a feeling that danger is everywhere and constantly. Psychologists advise setting limits: for example, watching the news twice a day at a certain time, not every 10 minutes, and turning off push notifications that intrude on work or rest. This is not “indifference”, this is taking care of the psyche.
Fourth, take action instead of fantasizing about a disaster. Anxiety loves “what if…” but doesn’t like a plan. If you specifically state: what can I do today to make the situation at least a little better, you regain a sense of control. Even a small action (“I’ll write a letter,” “I’ll call the doctor,” “I’ll put 200 UAH in reserve”) reduces stress more than two hours of stress.
Fifth, the body must be taken out of the constant tension mode. Any practices that force you to get out of your head and into your body work here: a short walk, stretching, a warm shower, meditation, yoga, relaxation exercises. This is not about “becoming the perfect Zen guru,” but about giving the nervous system a signal: we are safe now.
Psychologists emphasize: the key is regularity. You don't have to spend an hour, you don't have to "believe in meditation." It's enough to set aside these conditional 10 minutes a day to gradually reduce the background of anxiety and regain the feeling that you are in control of the situation, and not the situation of you.
