We share some tips on how you can manage anxiety.

How To Tackle Physical Symptoms Of Anxiety

We share some tips on how you can manage anxiety.

Anxiety is a natural human emotion. It is a response to increase blood flow in preparation for unfamiliar situations, such as speaking in public, very important tasks, job interviews, etc. This anxiety usually helps to spur us into action such as preparing or rehearsing for it.

However, when anxiety becomes overwhelming, it can affect our quality of life. Some indicators include reduced performance at work, strained relationships, avoidance of activities that were previously enjoyed, and constantly feeling on edge.

Look out for frequent reoccurrence of some of these tell-tale physical symptoms if you suspect that anxiety might have become a disorder.

Symptoms of anxiety

Should you require help, it is advisable to seek professional guidance under direction of a doctor or a mental wellness expert. It is easier to treat anxiety disorder early.

There are also useful lifestyle adjustments and habits you can adopt to effectively manage anxiety.

Lifestyle adjustments to manage anxiety effectively

1. Reduce caffeine

Try cutting down on caffeine.

Many of us rely on caffeine to get us through the day due to its stimulating properties. While caffeine does not directly cause anxiety, it can cause symptoms similar to anxiety disorder and may also aggravate it.

To understand the triggers of your anxiety better, we recommend gradually cutting down the intake of caffeine so that when symptoms such as heart palpitations set in, you can attribute it to a trigger and not the caffeine.

Caffeine can be found in coffee, cola, and energy drinks.

As caffeine will also affect the quality of sleep, reducing your caffeine intake will give you a more restful sleep at night and prepare you mentally for the challenges of the next day.

Which brings us to the next point…

2. Prioritise sleep

Having a restful night may help you manage anxiety better.

It’s a catch-22. If you can’t get sleep, your mood gets affected the next day. And when you get a bad day, you can’t sleep. A good night’s rest goes a long way for both our health. While breaking out of this spiral of sleeplessness is not easy, there are steps that you can take if you choose to make sleep a priority.

  1. Set a time to wake up and go to bed every day, including weekends. Sleeping in during weekends disrupts your body’s natural rhythm. This makes waking up on a Monday extra hard!
  2. Consider a 30-minute winding down routine before you go to bed. This routine can include dimming the lights around the house and listening to relaxing music. Be sure to put your phones away and avoid any kind of screen activity, regardless of any blue light filters that you have activated.

3. Compile lists to make daunting days more manageable

Create lists to make tasks seem more manageable.

Anxiety can set in when we feel overwhelmed with numerous tasks to do and we feel that things are spinning out of control.

Listing down the things that need to be done is a powerful technique to take the control back. Doing so allows you to see clearly which items are more important or urgent so that you can tackle them in order. It also allows you to group similar items that can be cleared together, such as errands. This increases your efficiency and frees up more time.


It is inevitable that we sometimes face challenges and setbacks in life that can affect our mood and mental well-being. Don’t feel embarrassed to seek professional help if your condition doesn’t improve and you need help to manage your anxiety. Speak to a doctor confidentially on the DA app.