10 Ways to Reduce Anxiety

Anxiety is a normal stress response and is common. However, it can become problematic if you find it interfering with your daily life at an excessive level. Finding ways to reduce anxiety is therefore important.

Why reducing anxiety matters

Since anxiety can make an impact on your mental and physical health it’s important to take steps to reduce it. The physical symptoms that can occur from anxiety include shortness of breath, rapid heartbeat, tension in muscles, nausea, and other symptoms.

Symptoms that affect mental health include recurrent negative thoughts, excessive worrying, and loss of concentration. These physical and mental symptoms can feel alarming and uncomfortable and interfere with your daily life.

By reducing anxiety, you can take steps to improve both physical and mental health. Not only will you feel calmer and more relaxed, but you can also improve your quality of life. Reducing anxiety can help you enjoy activities more, including new ones that you want to try.

When you learn how to reduce anxiety, you can better manage your stress. Life has many challenges, and by reducing your anxiety you can manage those challenges in more effective ways. When you struggle with anxiety, you can have problems with decision-making, goal-setting, handling stress, and finding solutions. However, as you learn to manage anxiety, you can overcome these challenges.

If you struggle with anxiety, you can learn different techniques to help reduce your anxiety and improve your overall health and well-being.

Ten Bible verses on anxiety

These ten verses on anxiety can encourage you in stressful moments. Write them down, store them on your phone, or memorize them to have them ready when you need them.

Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. – Philippians 4:6, NIV

Every time you feel anxiety consider it a call to pray. Ask God to help you in the moment that you feel anxious, and he will answer your prayer.

Peace I leave with you; my peace I give you. I do not give to you as the world gives. Do not let your hearts be troubled and do not be afraid. – John 14:27, NIV

The peace you seek as an antidote to your anxiety is only available through God. He can give you peace that lasts no matter what kind of anxiety you are facing.

Cast all your anxiety on him because he cares for you. – 1 Peter 5:7, NIV

Picture this verse like a fisherman casting a line out onto the water far away from him. You can also cast your anxieties onto God so they are far away from you. God is big enough to handle them for you.

When I am afraid, I put my trust in you. – Psalm 56:3, NIV

Times of anxiety can stir up fear in us. But when you feel the anxiety rising, turn to God and tell Him that you trust Him to take care of you. This will strengthen your faith.

You will keep in perfect peace those whose minds are steadfast, because they trust in you. – Isaiah 26:3, NIV

When you feel anxious, your mind may travel in a downward spiral. However, at the top of the spiral, you can choose to make your mind steadfast on truths about God. As you trust Him more, you will have greater peace.

The Lord is my light and my salvation; whom shall I fear? The Lord is the stronghold of my life; of whom shall I be afraid? – Psalm 27:1, NIV

This is a great verse to remember when anxiety rises high. Declare it out loud to yourself, and this will help you stand firm in your faith.

The Lord is my shepherd, I shall not want. He makes me lie down in green pastures, he leads me beside quiet waters, he restores my soul. He guides me in paths of righteousness for his name’s sake. – Psalm 23:1-3, NIV

Psalm 23 is an especially encouraging Bible passage when you are struggling with anxiety. It is short enough to memorize in its entirety so you will have it as a comfort whenever you need it.

Be still, and know that I am God. I will be exalted among the nations, I will be exalted in the earth. – Psalm 46:10, NIV

When you are anxious, you may feel frantic. But repeating this verse to yourself can help calm your spirit as you trust that God is in control of your circumstances.

For God gave us a spirit not of fear but of power and love and self-control. – 2 Timothy 1:7, NIV

God does not want anxiety to rule your life. Through the power of the Holy Spirit, He will give you self-control, love, and power to overcome any spirit of fear.

So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand. – Isaiah 41:10, NIV

God is always at your side, even in anxious moments. Call on Him when you need greater strength and comfort, and He will be faithful to provide.

Ten practical ways to reduce anxiety

These ten strategies can help you reduce anxiety and manage your symptoms

Use relaxation techniques

Try meditating on God’s word, taking deep breaths, and progressive muscle relaxation. Practicing these techniques every day will help you feel calmer, especially when you feel anxious.

Exercise regularly

In study after study, exercise has been proven to effectively reduce anxiety. It can boost your mood and release tension from your muscles. Just thirty minutes a day of walking, even if it’s in three 10-minute blocks, can help you manage your stress and release what bothers you.

Improve sleep

The less sleep you get, the more anxious you can feel. Try getting at least 7-8 hours of sleep per night. Creating a bedtime routine can help, such as turning off all devices two hours before going to bed, setting a cooler temperature in your room, using calming essential oils, and stretching before you go to sleep.

Eat healthy

By cutting out things like refined sugars and white flour from your diet, you may notice a decrease in your anxiety levels. A healthy diet of fruits and vegetables plus lean proteins can improve your gut health and enhance your overall well-being.

Prioritize relationships

Spending time with others regularly can greatly reduce your anxiety. God created us to be in community with other people. Choose to spend time with friends who encourage you rather than bring you down. A support group for people who struggle with anxiety may be a good fit for you.

Avoid substances

It’s common for people to turn to drugs or alcohol to cope with anxiety. However, substances can increase anxiety over time and take a toll on your overall health and well-being. If you have been turning to substances to cope with anxiety, consider speaking to a Christian counselor who can help you find healthier methods of coping.

Practice mindfulness

Mindfulness is simply choosing to be present in the current moment. It’s using your five senses to engage with your surroundings. You can do this several times a day to feel more grounded and calmer. Mindfulness also helps when you need to improve your concentration.

Cut out caffeine

It’s common for people to use caffeine to wake up in the morning and stay energized throughout the day. However, because caffeine is a stimulant, it can exacerbate your anxiety. Try slowly cutting back on caffeine over the next few weeks and take note of how your anxiety decreases.

Organize your spaces

A cluttered space can create a sense of being overwhelmed, which can trigger your anxiety. Every day spend fifteen minutes tidying up your desk, your counters, your table, or wherever clutter piles up. You will notice that your anxiety decreases as your spaces are decluttered.

Reach out for help

If you try these techniques for a couple of weeks yet see no reduction in your anxiety levels, there is no shame in reaching out to a Christian counselor for help. A Christian counselor can help you find the roots of your anxiety and deal with them, so you have long-lasting peace and practical help for managing stress. Get in touch with us today to book an appointment with a Christian counselor.