12 Powerful Everyday Strategies to Manage Anxiety in Utah (or Anywhere)

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Living with anxiety can be challenging. This condition not only affects an individual’s mental health, but also their physical, emotional, and social life. Unfortunately, a recent study shows an increasing wave of anxiety in Utah. Rest be assured, you don’t need extensive medical or psychiatric care to manage anxiety. Think morning hikes to soak in that fresh air and breathtaking scenery, indulging in a yoga class to stretch your stress away, or even journaling with a cup of locally brewed herbal tea. From mindfulness moments to nature-inspired therapy, these strategies to manage anxiety are all about embracing Utah’s unique vibe while keeping anxiety at bay. (Of course, you can use them regardless of where you are too!)

1. Engage in Physical Exercises

When anxiety starts to weigh you down, it’s time to get moving! Physical exercise is one of the best ways to shake off stress and boost your mood. Whether it’s a full workout or just a quick dance break, moving your body releases feel-good endorphins that naturally calm your mind.

Why It Works

Exercise not only distracts you from anxious thoughts but also reduces stress hormones like cortisol. It improves sleep, sharpens focus, and gives you a sense of accomplishment—all of which help combat anxiety.

Ideas to Get Moving

• Take a Class: Sign up for an online yoga class, Zumba, or spin class for a guided, fun workout.
• Walk It Out: A brisk 20-minute walk around your neighborhood or through a scenic Utah trail can do wonders for your mind.
• Team Sports: Join a local rec league to combine exercise with social interaction—it’s a double boost for mental health.

Pro Tip:

Find an activity you love so it doesn’t feel like a chore. Whether it’s hiking, swimming, or even just grooving to your favorite playlist, moving your body is one of the best strategies to manage anxiety.

2. Practice Mindful Meditation 

Mindful meditation is like hitting the pause button on your racing thoughts—it helps you slow down, breathe, and focus on the present moment. It’s one of the most effective ways to manage anxiety, and the best part? You can do it anytime, anywhere, and in as little as five minutes!

Why It Works

Mindful meditation is one of the leading strategies to manage anxiety because it trains your brain to let go of negative thought patterns, replacing them with calm and clarity. By focusing on your breath or the sensations in your body, you create space to reset your mind and reduce feelings of stress and overwhelm.

How to Get Started

• Start Small: Try just 3-5 minutes of sitting quietly and focusing on your breath.
• Guided Meditations: Use apps like Headspace or Mindfulness App for easy-to-follow sessions.
• Body Scan: Close your eyes and mentally “scan” your body from head to toe, noticing any tension and consciously releasing it.
• Nature Focus: If you’re in Utah, find a quiet outdoor spot and use the sounds of nature—birds chirping, leaves rustling—as your meditation guide.

Pro Tip:

Consistency is key. Even a few minutes a day can build resilience over time and help you feel more in control when anxiety strikes.

Mindful meditation isn’t just a practice; it’s a gift you give yourself. With a little patience, you’ll be amazed at how much calmer and clearer you can feel, even on the most stressful days.

 

3. Take a Breath 

When anxiety feels overwhelming, your breath can be your greatest ally. Breathing exercises are simple, quick, and effective tools to calm your nervous system and regain control when anxiety strikes. The best part? You can do them anywhere—at your desk, in the car, or even while waiting in line. Plus, you can employ various breathing techniques like diaphragmatic breathing or the 4-4-4 and 4-7-8 techniques. 

Why It Works

Deep, intentional breathing signals your brain to switch off the “fight or flight” response and enter a state of relaxation. It reduces your heart rate, lowers blood pressure, and helps you feel grounded, no matter how chaotic life feels.

Easy Breathing Techniques to Try

• 4-7-8 Technique: Inhale for 4 seconds, hold your breath for 7 seconds, and exhale slowly for 8 seconds.
• Box Breathing: Breathe in for 4 counts, hold for 4 counts, exhale for 4 counts, and pause for 4 counts before repeating.
• Belly Breathing: Place your hand on your stomach, take a deep breath in through your nose, and feel your belly rise. Exhale fully through your mouth.
• Alternate Nostril Breathing: Close one nostril, breathe in through the other, switch nostrils, and exhale. Repeat for a calming rhythm.

Pro Tip:

Pair your breathing exercises with calming visuals, like imagining waves crashing on a shore or leaves swaying in the wind, or fidget rings to enhance the relaxation effect.

With just a few minutes of focused breathing, you can reset your mind, calm your body, and take on the day with newfound ease and clarity.

4. Engage in Outdoor Activities 

When it comes to managing anxiety, few things work as well as getting outside and moving your body. Outdoor activities combine physical exercise with the calming effects of nature, making them a double win for your mental health.

Why It Works

Spending time outdoors reduces stress hormones, boosts endorphins, and helps you feel more connected to the world around you. Whether you’re hiking in the mountains, walking along a park trail, or biking through a scenic path, outdoor activities give you a sense of freedom and accomplishment that can help melt away anxiety.

Ideas to Try

• Take a Hike: Utah’s incredible landscapes, like Zion National Park or the Wasatch Range, offer plenty of trails for all skill levels.
• Water Therapy: Kayaking or paddleboarding on Utah’s serene lakes can help you feel grounded and present.
• Winter Fun: Embrace the snow with skiing or snowshoeing, letting the cold air and exercise clear your mind.
• Simple Strolls: Even a walk in your neighborhood or a local park can work wonders for your mood.

Pro Tip:

Pair your outdoor adventures with mindfulness! Focus on the sights, sounds, and sensations around you—like the crunch of leaves underfoot or the crisp mountain air. This can help you stay grounded and reduce racing thoughts. You can also use your spinner ring to bring calmness to your mind as you enjoy these outdoor activities.

5. Stick to a Routine

When life feels chaotic, a simple routine is one of the easiest strategies to manage anxiety that doubles as your anchor. Sticking to a daily schedule helps you create a sense of stability and predictability, which can significantly ease anxiety. From setting regular wake-up times to planning meals and self care activities, routines give your mind fewer unknowns to worry about.

Why It Works

Anxiety thrives on uncertainty, and routines help eliminate it. When you know what’s coming next, it’s easier to stay focused and calm. Plus, routines build healthy habits that support both mental and physical well-being over time.

How to Build a Routine

• Start Small: Focus on one or two areas, like consistent sleep and meal times, to get started.
• Plan Your Day: Use a planner or app to outline daily tasks and goals—it’s like giving your mind a roadmap.
• Include Self-Care: Schedule time for things you enjoy, like reading, journaling, or going for a walk.
• Stick to Bedtime: Aim for 7-9 hours of sleep by creating a calming nighttime routine, like a warm bath or shutting off screens an hour before bed.

Pro Tip:

Leave room for flexibility! Life isn’t always predictable, so don’t stress if you need to adjust your routine. The goal is progress, not perfection.

6. Start Journaling 

Journaling isn’t just for teenagers. Writing down your thoughts, worries, or even the little wins of the day can help you process emotions and gain a sense of control. Plus, there’s something so satisfying about putting pen to paper (or fingers to keyboard) and letting it all out.

Why It Works

Journaling helps you externalize your worries, making them feel more manageable. It can also reveal patterns in your thoughts, helping you better understand your triggers and emotions. Plus, it’s a great way to practice gratitude, which has been shown to reduce anxiety and boost happiness.

How to Get Started

• Free Write: Don’t overthink it—just jot down whatever comes to mind for 5-10 minutes.
• Use Prompts: Try prompts like “What’s worrying me today?” or “Three things I’m grateful for right now.”
• Anxiety Logs: Track your anxiety levels, triggers, and how you responded to them.
• Gratitude Lists: End your day by writing down three things that went well, no matter how small.

Pro Tip:

Make journaling a part of your daily routine, whether it’s first thing in the morning or before bed. Keep your journal in a visible spot to remind yourself to write regularly.

7. Limit Caffeine, Sugar, and Alcohol Intake

Caffeine and sugar are known to increase anxiety symptoms. These substances affect your central nervous system, increasing your heart rate, alertness, and jitteriness. On the other hand, alcohol is a depressant that can temporarily alter your mood, but promotes increased anxiety. 

What you consume can have a major impact on how you feel—especially when it comes to anxiety. While that extra coffee, sugary snack, or glass of wine might seem like a quick fix, they can actually make your anxiety worse. Cutting back on these common triggers can help you feel calmer, more balanced, and in control.

Why It Works

• Caffeine: Too much caffeine can mimic anxiety symptoms like jitters, racing thoughts, and a pounding heart, making you feel even more on edge.
• Sugar: Sugary foods cause blood sugar spikes and crashes, which can leave you feeling irritable, tired, and anxious.
• Alcohol: While it may feel relaxing at first, alcohol disrupts sleep, increases dehydration, and can worsen anxiety symptoms the next day.

How to Cut Back

• Swap Drinks: Replace your coffee with decaf or herbal teas like chamomile or peppermint.
• Choose Balanced Snacks: Opt for protein-packed snacks like nuts or yogurt to keep your blood sugar stable.
• Set Limits: Enjoy alcohol in moderation or choose non-alcoholic options when socializing.

Pro Tip:

Start small by reducing one of these triggers at a time, rather than cutting them all out at once. Listen to your body and notice how you feel as you make changes. You can also use a customized wellness plan offered by Beyond Body, and they’ll guide you through the appropriate nutrition for a stress-free lifestyle.

8. Get Enough Rest and Sleep

Anxiety can make you restless, causing poor sleep habits. However, when it comes to managing anxiety, a good night’s sleep can be your secret weapon. Sleep is when your body and mind recharge, so skimping on rest can leave you feeling frazzled, irritable, and more anxious.

Why It Works

Sleep helps regulate stress hormones, repair your body, and clear your mind. Without it, anxiety can creep in, making it harder to focus, cope with challenges, or even think positively. Plus, consistent rest boosts your resilience and emotional stability.

Tips for Better Sleep

• Set a Routine: Go to bed and wake up at the same time every day, even on weekends.
• Create a Sleep Sanctuary: Keep your bedroom cool, dark, and quiet for optimal rest.
• Wind Down: Develop a calming bedtime routine, like reading, journaling, or meditating.
• Limit Screen Time: Avoid phones, tablets, and TVs at least an hour before bed to reduce blue light exposure.
• Watch What You Eat: Avoid heavy meals, caffeine, and alcohol close to bedtime.

Pro Tip:

If anxiety keeps you up at night, try deep breathing exercises or progressive muscle relaxation to calm your mind and body before sleep. These strategies to manage anxiety will also go above and beyond for your rest.

9. Improve Your Nutrition

You are what you eat – and when it comes to managing anxiety, the food on your plate plays a bigger role than you might think. A balanced diet packed with the right nutrients can help stabilize your mood, reduce stress, and give your body the energy it needs to keep anxiety at bay.

Why It Works

Certain foods fuel your brain and regulate stress hormones, while others, like processed snacks or sugary treats, can cause spikes and crashes that worsen anxiety. Eating a variety of nutrient-rich foods keeps both your body and mind running smoothly.

Nutrition Tips for Anxiety Relief

• Focus on Whole Foods: Incorporate fresh fruits, vegetables, whole grains, and lean proteins for sustained energy.
• Get Omega-3s: Fatty fish, walnuts, and chia seeds are known to support brain health and reduce anxiety.
• Add Magnesium-Rich Foods: Spinach, avocados, and almonds can help calm your nervous system.
• Cut Back on Processed Foods: Minimize sugary snacks and refined carbs that can cause mood swings.
• Stay Hydrated: Drink plenty of water throughout the day to prevent dehydration, which can mimic anxiety symptoms.

Pro Tip:

Keep it simple by prepping healthy snacks like trail mix, Greek yogurt with berries, or veggie sticks with hummus. Having nutritious options on hand makes healthy eating effortless.

 

10. Keep It Natural

Natural remedies like medical cannabis and cannabidiol are also effective in anxiety management. They offer immediate relief, making them an excellent option for mitigating anxiety attacks. 

Medical cannabis is legal in some states, such as Utah; you only need a Utah medical card to buy and use these remedies. The various forms of medical cannabis are equally effective with anxiety management. Whether you vape the dried flowers, consume the chewable capsules, or apply the cannabidiol oil, you experience instant relief. 

There are also many other natural remedies that offer a gentle yet effective way to manage anxiety without relying solely on medications. From soothing herbal teas to calming essential oils, nature offers plenty of tools to help you feel more balanced and in control.

Why It Works

Natural remedies work with your body’s systems to reduce stress, promote relaxation, and improve overall well-being. They’re a great complement to other anxiety management strategies, offering simple, accessible ways to find calm.

Natural Remedies to Try

• Herbal Teas: Chamomile, lavender, and lemon balm teas are known for their calming properties.
• Essential Oils: Scents like lavender, bergamot, or ylang-ylang can reduce stress when used in a diffuser or applied topically.
• Supplements: Magnesium, ashwagandha, and omega-3s have shown promise in supporting mental health.
• Aromatherapy Baths: Add Epsom salts and a few drops of essential oils to a warm bath for ultimate relaxation.
• CBD Products: Cannabidiol is becoming a popular natural option for reducing anxiety, though it’s important to consult a professional before use.

Pro Tip:

Always check with your healthcare provider before starting new supplements or remedies, especially if you’re on medication or have pre-existing conditions.

Natural remedies serve as excellent strategies to manage anxiety and reconnect with a sense of calm. Plus, they’re natural so there are limited side effects – if any.

11. Set Realistic Goals and Expectations

This one is often at the top of the list of strategies to manage anxiety that are often overlooked. Anxiety loves to creep in when you feel overwhelmed or like you’re falling short. Setting realistic goals and expectations for yourself is a powerful way to take back control, reduce stress, and keep anxiety at bay. Remember, progress is progress—even if it’s small steps!

Why It Works

Unrealistic goals can lead to frustration, self-doubt, and burnout, fueling anxiety. By setting achievable, manageable targets, you create a sense of accomplishment and build confidence, one step at a time.

How to Set Realistic Goals

• Break It Down: Divide big tasks into smaller, actionable steps to make them more manageable.
• Prioritize: Focus on what’s most important and let go of less critical tasks.
• Be Flexible: Life happens! Adjust your goals as needed without guilt.
• Celebrate Wins: Acknowledge your progress, no matter how small—it keeps you motivated.
• Say No: Avoid overcommitting by setting boundaries and prioritizing your well-being.

Pro Tip:

Use the SMART method: Make your goals Specific, Measurable, Achievable, Relevant, and Time-bound. This structure helps keep you focused and anxiety-free.

12. Socialize More 

When anxiety tries to isolate you, connecting with others can be a powerful antidote. Spending time with supportive friends, family, or even joining new social groups can boost your mood, reduce stress, and remind you that you’re not alone in your journey.

Why It Works

Humans are social creatures, and meaningful connections help lower cortisol (the stress hormone) and release feel-good chemicals like oxytocin. Socializing also provides a distraction from anxious thoughts and offers a sense of belonging.

Tips for Socializing with Ease

• Start Small: Reach out to a close friend for a coffee date or a casual chat.
• Join a Group: Explore local clubs, hobby groups, or classes that align with your interests.
• Volunteer: Giving back to your community is a great way to meet new people while making a difference.
• Use Technology: If in-person socializing feels overwhelming, connect virtually through video calls or group chats.
• Be Honest: Share how you’re feeling with someone you trust—it can deepen your connection and lighten your emotional load.

Pro Tip:

It’s okay to step out of your comfort zone, but don’t overdo it. Balance social time with moments to recharge and care for yourself to take full advantage of these strategies to manage anxiety.

Final Thoughts on Strategies to Manage Anxiety

Anxiety is becoming increasingly common in our fast-paced world and more challenging to deal with. Fortunately, you don’t need intense medical or psychiatric care to deal with anxiety. You can effectively overcome your nerves with simple everyday strategies to manage anxiety, such as deep breathing exercises, fidget rings, physical and outdoor activities, mindful meditation, improved nutrition, natural remedies, and a better rest and sleep routine.