Anxiety got you down? We got 10 mental health experts to suggest how you can tame that beast

When it comes to dealing with anxiety, there is no one rule that works for everyone. However, what helps is making some lifestyle changes that can then aid your clinical methods to manage hardcore anxiety. So, we got 10 leading mental health experts to list a few alterations they recommend to their patients to help you come out on top:

Dr Kersi Chavda, consultant psychiatrist at P.D Hinduja Hospital MRC, Mumbai

“I would recommend lifestyle changes like adequate sleep and exercise, reduced alcohol intake, eating your meals on time, restricted coffee ingestion and no smoking or substance abuse. Sometimes this might be enough to reduce many anxiety symptoms.”

Dr Sana Rubiyana, counseling psychologist, Fortis La Femme Hospital, Bengaluru

“Identify the thoughts and beliefs that trigger your anxiety and then write them down. Maintain this journal each time you feel stressed or anxious. This is a way of releasing your thoughts and at the same time being more aware of them, which will help you in coping better and using appropriate problem-solving methods.”

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Dr P K Manglik, neuro-psychiatrist, Farrukhabad (UP)

“Reserving a ‘worry session’ each day may help. Contrary to the perception, scheduling a 30-minute session for identifying the causes of your dread and fears on a timeslot of your liking will confine the resulting disturbances to that section of time, only. It won’t play spoilsport with your entire day(s), then.”

Anuja Kapur, psychologist, Delhi 

“A warm soak in the tub with some essential oils or salts can help ease you into comfort to analyse your situation.”

Pragati Jalan Sureka, clinical psychologist, Kolkata 

“Going for a walk in a natural surrounding such as a park or around a lake is very helpful. Swimming and other sporting activities help release endorphins which are known as the happy hormones and naturally help an individual reduce anxiety.”

Amanpreet Nagpal, counselling psychologist & founder of Miracles, Mumbai

“One step at a time is a practical approach as anxiety is all about being overwhelmed with unknown steps. Focus on increasing the efficiency to deal with situations more than changing them.”

Kavita Yadav, parenting coach & counseling expert, Gurgaon 

“Stop burning yourself by saying yes to everything. You are not a superhero or a robot. You are human. Accept it and also accept your limitations. Stop it with the self-criticism. Acknowledge your efforts, accomplishment, and win on a daily basis. It cannot be all negative.”

Dr Kedar Tilwe, sexologist & psychiatrist, SL Raheja Hospital, Mumbai 

“Have at least one day in the week where you can implement a digital detox, when you consciously avoid digital and internet-based interfaces.”

Priyanka Varma, clinical psychologist, counsellor & psychotherapist, Mumbai

“Try getting seven to eight hours of sleep regularly. To ensure that you meet your minimum sleep requirements, establish a calming night-time ritual. This includes taking a shower before you sleep, ensuring that the room is dark, and drinking a cup of warm milk. You can also infuse soothing and calming scents–lavender, vanilla, and sweet almond are all known to bring about a feeling of calmness. If you like reading before you sleep try reading hardcover books on a chair next to your bed instead of under the covers.”

Dr Kunal Kala, consultant psychiatrist, Mind Plus, Ludhiana

“Mindful breathing and progressive muscle relaxation are two common techniques that might take some practice to get used to–but once mastered, are very useful for managing physical anxiety. In the first, you learn to focus on your breath, the air as it enters the nose fills the lungs and stomach, and is exhaled through the mouth. Progressive muscle relaxation can be done if you are sitting upright in a chair by tightly clenching your hands and arms, and then gradually relaxing these muscles while counting to ten.”