3 Ways to Reduce Anxiety

written by R. Gonser

6.8 million adults or approximately 3.1% of America's population experiences the effects of Generalized Anxiety Disorder (GAD). 6 million adults suffer from panic disorders (PD), and 15 million suffer from Social Anxiety Disorder (SAD). With women commonly having double to triple the likelihood of being affected by one of these disorders. They usually become present in early adolescence with some becoming prevalent at as early as 7 years old. Considering these facts, it would be no lie to assume most people are acquainted with someone, or have themselves experienced  symptoms linked to anxiety. But what do we do to mitigate this, and how can we build positive habits that reduce these feelings of anxiety?

An article written by the Mayo Health Clinic in July of 2023, shares some strategies of anxiety reduction ranging from various forms of therapy , to medications and even breathing exercises. A study by the NIH suggests control of voluntary breathing is a great tool for anxiety relief stating, “Respiratory entrainment of brain rhythms offers an additional avenue through which breathing may influence neural circuit dynamics, cognition, and mood”. 

Other tools such as exercise have been known for its effectiveness in reducing stress and releasing dopamine mitigating these symptoms. And some sources even suggest taking a moment to recognize your surroundings through grounding techniques can calm neural paths.

From personal experience, I can attest to all three of these methods. Though making them a habit can be difficult, regularizing these things and positive actions in your everyday life can be a major booster in mood and attitude. It is important to not avoid those things that give you anxiety but rather focus on training yourself to handle those instances better, as it is likely they aren't entirely avoidable. Growing up and learning to do adult things can be stressful but through the use of things like mindful breathing , healthy exercise, and grounding . Handling those feelings of anxiety can become much easier.

Resources

“Anxiety Disorders - Facts & Statistics.” Anxiety and Depression Association of America, ADAA, 28 October 2022, https://adaa.org/understanding-anxiety/facts-statistics. Accessed 2 July 2025.

“Breathing Practices for Stress and Anxiety Reduction: Conceptual Framework of Implementation Guidelines Based on a Systematic Review of the Published Literature.” PubMed Central, https://pmc.ncbi.nlm.nih.gov/articles/PMC10741869/#sec4-brainsci-13-01612. Accessed 2 July 2025.

Christensen, Jill. “5, 4, 3, 2, 1: Countdown to take control of anxiety.” Mayo Clinic Health System, 13 July 2023, https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/tips-to-help-ease-anxiety. Accessed 2 July 2025.