Skip to content Medications like SSRIs and benzodiazepines provide quick relief for severe anxiety, especially during panic attacks.
Limitations: May cause side effects, risk of dependency, and often require ongoing prescriptions.
Therapies like CBT (Cognitive Behavioural Therapy), ACT (Acceptance and Commitment Therapy), and TA (Transactional Analysis) address the root causes of anxiety, build coping skills, and promote long-term emotional change.
Limitations: Time-intensive and requires active participation.
Techniques like deep breathing and meditation help manage stress and improve focus.
Limitations: Requires consistency and may not fully eliminate anxiety on their own.
Healthy habits like regular exercise, screen time management, and structured routines improve mental and physical health.
Limitations: Requires commitment and consistency; effects are gradual.
Exercise such as walking, yoga, or any aerobic activity releases endorphins, boosts mood, and improves sleep.
Limitations: Needs regular practice for noticeable results.
Good sleep practices like maintaining a regular schedule and reducing screen time before bed improve focus and reduce anxiety.
Limitations: Can be challenging for those working irregular routines like catering or rotational shifts.
A balanced diet with reduced caffeine and sugar helps stabilize mood over time.
Limitations: Requires meal planning and gradual lifestyle changes.
A strong support network—friends, family, or groups—offers emotional comfort and reduces feelings of isolation.
Limitations: Support may not always be available or understanding.
Reducing or eliminating caffeine and nicotine can help lower anxiety and stabilize mood.
Limitations: Initial withdrawal symptoms can temporarily increase anxiety.
Writing down thoughts promotes self-awareness and emotional clarity, and aids in stress relief.
Limitations: May bring up difficult emotions and requires consistent effort.
Gradual exposure to feared situations reduces avoidance and builds confidence over time.
Limitations: Can be distressing initially and typically needs professional guidance.
Setting realistic goals and maintaining structured routines can reduce overwhelm and foster a sense of control.
Limitations: Requires discipline, planning, and setting achievable expectations.
Managing anxiety is not a one-size-fits-all journey. Each of these 12 approaches—whether it’s medication, therapy, lifestyle changes, or mindfulness—offers unique benefits and comes with its own limitations. While some methods provide immediate relief, others focus on long-term emotional resilience.
That’s why an integrated approach often works best—combining strategies that address both the symptoms and root causes of anxiety. If you’re unsure where to start or how to bring these methods together effectively, seeking guidance from a qualified counsellor can make a significant difference.
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