13 ways to tackle anxiety this Mental Health Month
It’s Mental Health Awareness Month, and this year the focus is on anxiety and how to tackle it.
We all feel anxious at times. In fact, anxiety is one of the most common mental health problems we face. I asked the Magnopus team to share their personal tips and techniques for managing stress and worry, and they shared some really interesting tools. I hope that their strategies will help you in navigating anxious times too, and inspire you to try some new methods that you haven’t considered before.
People illustrations by Storyset
Sue - Operations
I like being out in the fresh air and listening to birdsong. I'm not too picky about the weather, as long as it's not pouring with rain. Currently, I'm working on an exciting project of creating a pond with various plants, which brings me a sense of fulfilment. In addition, when I need to alleviate anxiety, I've found that putting on some upbeat music and dancing can be incredibly effective. It's a fun and energetic way to release tension and let go of worries, while also getting some physical exercise. It's amazing how the combination of music and movement can lift my spirits and help me feel more relaxed!
Taylor - Marketing
One of my favorite ways to unwind is by sitting down in front of the TV and playing Cities Skylines on my PS5. It's my go-to comfort game, and I thoroughly enjoy the process of creating my own little worlds where I have complete control. Designing and building cities, managing resources, and watching my virtual world come to life brings me a sense of satisfaction and relaxation. It's a form of creative expression that allows me to escape from the stresses of the day and immerse myself in a world of my own making.
I am a chronic overthinker and can find it difficult to switch off my brain at night. Since I’ve discovered Headspace and the Sleep stories, I can fall asleep within minutes. One technique that they call ‘noting’, is my go-to routine if I find myself awake in the middle of the night and unable to sleep. It’s essentially counting your breaths and acknowledging thoughts and feelings as they occur and distracts you from your counting and breathing. I’d highly recommend checking it out here.
Jack - Engineering
It might sound a bit unconventional, but I find satisfaction in watching videos of people taking apart and restoring old electronics. There's something oddly mesmerizing about seeing the intricate inner workings of these devices being carefully taken apart and brought back to life.
I also watch a type of content on YouTube called SleepCore. It's a mix of old archive footage that has a soothing and calming effect on me. Watching these nostalgic visuals transports me to a serene state of mind, allowing me to unwind and let go of stress
Gricelis Zayas - Technical Program Management
Getting outdoors and walking my dog always improves my mood. Not only does it give me a chance to stretch my legs and get some exercise, but being in nature has a calming effect on me. And of course, spending time with Kodi always puts a smile on my face and makes me feel at ease.
There’s something really special about the companionship that comes with walking a dog, and it’s always nice to have a happy, wagging tail by my side. Plus, I’ve noticed that the physical activity of walking releases endorphins that help me feel more positive about things.
Adam - Engineering
I’ve found that listening to audiobooks as I walk to work keeps me calm and centred. It helps to distract my mind from anxious thoughts and allows me to focus on the narrative. It's a wonderful way to relax and let go of stress.
Jerome Meyers - Cloud Hosted Services
I use a mixture of introspective meditation and the debugging mindset. Initially, my focus is on developing an awareness of my anxiety or stress. This recognition allows me to take a step back and gain some perspective and distance.
“To foster inner awareness, introspection, and reasoning is more efficient than meditation and prayer.”
From here I try to keep "moving backwards" from the experience by describing my feelings in words, for instance, "I feel overwhelmed." Now my language mind has something to work with. I continue to ask myself questions that try to both increase my awareness of the root physical sensations while also investigating the chain of thoughts or events that led to my state. For instance, "this came up when I heard about that technical design document review that's due tomorrow - it'll take hours to go over and I hadn't planned for it." I don't force the two to connect, but often insights bubble up. Typically my breath will slow down as I rummage around.
From here, I can slide into a problem-solving mode and approach the situation with an objective mindset. I ask impartial questions about what adjustments, both internal and external, could be made by a person in that situation to address their concerns. I am considering this from a third-person perspective, not necessarily from my own standpoint. If external adjustments are not possible, I adjust my internal expectations. Then, I examine my options and the values behind them to find a compromise. If necessary, I re-evaluate the priority of underlying values. At this point, I am in a flexible state of mind and can explore and address even fundamental facts.
Steph - HR
I use an App called Downdog. It offers customisable yoga sessions that can be tailored to my needs, based on the amount of time I have and the specific areas of my body I want to focus on.
It helps me to release tension, improve flexibility, and focus on my breathing, which in turn helps me keep calm and focused. It's a convenient and accessible way for me to practice yoga on my own terms, whenever and wherever I need it, making it a key part of my anxiety-relief strategies.
Sam - Engineering
Indulging in a steaming hot bath with a good book is one of my favorite self-care rituals. As a parent of two kids, it's a precious time for me to have some peaceful solitude. This simple act helps me rejuvenate both physically and mentally, leaving me refreshed and ready to face whatever comes next. Plus I smell much nicer.
“There must be quite a few things a hot bath won’t cure, but I don’t know many of them.”
Jude - Marketing
It may sound strange, but during moments of anxiety, I often catch myself taking shallow breaths. By consciously slowing down my breathing and taking deeper breaths from my stomach, I instantly calm.
The 4-7-8 technique involves breathing in for four counts, holding that breath for seven counts and exhaling for eight counts. It’s quick, simple, and can be done anywhere - even at your desk.
But when possible, I try to step outside to do some deep breathing. Taking in the sights, sounds, and scents of the outdoors while consciously deepening my breath helps me to fully engage my senses and find a sense of calm in the present moment.
Maria - Engineering
I prioritize physical activity to improve my mood. Whether it's hitting the gym for a workout or going for a walk in a park, like Richmond Park or Regents Park, I make sure to get my body moving. Not only does it help me stay fit, but it also allows me to clear my mind and enjoy the natural surroundings. Plus, seeing adorable dogs out for their walks is always an added bonus that brings a smile to my face!
Cooking is another therapeutic activity for me. I can unwind by putting on some music and getting into the zone of creating a meal. It's incredibly satisfying to see the ingredients come together and to indulge in the tasty end result.
Involving friends and family in both these activities makes them even more effective in helping me unwind!
Renato - Engineering
I find solace in immersing myself in classical music, allowing my mind to freely wander and reflect on what's been bothering me. As I reason through my thoughts, I often gain valuable insights into whether the issue at hand is truly worth worrying about or if there might be an underlying cause of my stress. While it's not a foolproof method, it's one of the strategies that has proven helpful to me in gaining clarity and perspective.
Gregg - Engineering
I treat myself to snackies! Chinese food is my go-to choice. Another way I like to unwind and socialise is by watching streamers and engaging with other people online. It's a fun and interactive way to connect with like-minded individuals and enjoy some entertainment, away from the day-to-day.
Pam - Production
Running with my headphones turned right up. Listening to epic music from film and game soundtracks makes me feel so free and improves my mood ready for the day (and week) ahead.
I am lucky to be part of the gym that is right behind the UK office so getting in a quick 30/45mins weight lifting session during lunch helps me shake off my stress and worries.
