The information provided in this article is for educational and informational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. At meWell, we strive to offer content that supports your wellness journey, but every journey is personal. If you are experiencing anxiety that interferes with your daily life, we encourage you to speak with a qualified mental health professional. Your health deserves expert care.
How to manage anxiety in high-stress situations
Stress typically manifests as a rapid response to a specific event, such as a tight deadline or an uncomfortable conversation. Anxiety, though, sticks around. It’s that nagging worry or fear that doesn’t always have a clear cause and tends to hang on long after the moment has passed. Both can feel similar, but anxiety often makes daily life feel heavier, even when nothing’s wrong. That’s why it’s important to understand how anxiety shows up, especially in high-stress situations where it can easily take over.
Understanding anxiety in High-stress situations…
Now that we know the difference between the two, we can see that anxiety is a natural stress response. But when it becomes overwhelming, it can hinder our ability to function effectively. High-stress situations, such as job interviews, public speaking or personal crises, can trigger intense anxiety. Understanding how to manage these responses is crucial for maintaining mental well-being.
What triggers anxiety in high-stress situations?
High-stress situations, whether small annoyances or big crises, can trigger the body’s “Fight or Flight” response. This often causes physical symptoms like a rapid heartbeat, sweating, muscle tension, shaking/trembling, shortness of breath, headaches or stomach upset. You may also experience behavioural symptoms such as racing thoughts, avoidance, restlessness or irritability.
Enter, effective anxiety management…
Effective anxiety management in high-stress situations often involves a combination of techniques, including relaxation practices like deep breathing and mindfulness, along with strategies to manage stress triggers and build resilience.
Let’s talk triggers…
Identifying your triggers is a crucial step in managing anxiety effectively. Below is a list of common triggers to look out for:
Work-related pressures: Deadlines, presentations, or performance reviews
Personal challenges: Relationship issues, financial concerns, or health problems.
Unexpected events: Accidents, emergencies or sudden changes.
What to do next after identifying your triggers?
Great step, congratulations. You have now identified some of your stress triggers. Highlighted below are two top strategies to manage stress triggers.
Avoid or modify triggers:
While we can’t always eliminate stress, we can reduce its intensity by identifying and adjusting known triggers.
Quick Tips:
- Learn to say no to avoid overcommitting.
- Plan for known stressors like deadlines or social events.
- Set boundaries with people or activities that drain your energy.
- Delegate tasks when possible, especially at work or home.
The goal isn’t to escape responsibility but to protect your peace where you can.
Tidy up your space to calm your mind:
Your surroundings have a powerful impact on your emotional state. By managing your space, you can reduce anxiety triggers and promote calm.
Quick Tips:
- Declutter your space to reduce overwhelm.
- Create calming zones with soft lighting, scent, or music.
- Limit news and social media if they spike your anxiety.
- Keep your workspace organised to help you feel more in control.
A few small changes can turn a chaotic environment into a calming one.
Oo-Oh, anxiety levels on the rise?
So what happens when you’re now knee-deep in a high-stress situation and realise that you need to manage your anxiety before it implodes?
Here’s a list of our top strategies for Managing Anxiety in High-Stress Situations:
Relaxation Techniques:
Practice Deep breathing techniques:
Deep breathing helps activate the body’s relaxation response. Popular techniques such as diaphragmatic breathing, also known as belly breathing, and box breathing can reduce heart rate and promote calmness. The other techniques include pursed-lip breathing, alternate nostril breathing, and 4-7-8 breathing, all effective in helping you feel calmer and manage stress better. They are most helpful if practised regularly.
Engage in Mindfulness and meditation:
Doing mindfulness exercises, such as meditation or yoga, can help ground you in the present moment, reducing anxiety about future uncertainties. Research has suggested that daily practice of mindfulness meditation can also reduce the effects of stress-related problems such as anxiety, insomnia, poor concentration and low moods.
Progressive Muscle Relaxation:
This is a simple technique that involves tensing and releasing different muscle groups in the body. It helps release built-up physical tension associated with anxiety and grounds your mind in the present.
How to do PMR (in 5 -10 minutes):
Find a quiet space: Sit or lie down in a comfortable position. Close your eyes and take a few slow, deep breaths. Start with your feet: Tense the muscles in your feet by curling your toes tightly. Hold for 5 seconds, then release. Feel the tension melt away.
Move up your body: Follow this order: calves, thighs, glutes, stomach, chest, hands, arms, shoulders, neck, face.
Breathe deeply throughout the process. Inhale when you tense, exhale when you release.
Finish with a body scan: notice how much lighter and calmer you feel from head to toe.
Ensure to practice this daily for great results or use it in high-stress moments for quick relief.
Build resilience with these skills:
Long-term strategies focus on building resilience. Below are a few tips to help you focus on finding ways to cope:
Problem-Solving:
Break down large problems into smaller, manageable steps and focus on solutions.
Positive Self-Talk:
Challenge negative thoughts and replace them with positive and realistic affirmations.
Build Social Support:
Connect with trusted friends, family, or support groups for emotional support.
Self-Care Practices:
Managing anxiety isn’t about what you do at the moment. It’s also about how you care for yourself every day. Building strong self-care habits creates a solid foundation that makes it easier to handle stress when it shows up. Below are a few areas to be keen on:
Exercise:
Regular physical activity can reduce stress hormones and improve mood.
Healthy Diet:
Eating a balanced diet can provide the body with the nutrients it needs to cope with stress.
Adequate Sleep:
Getting enough sleep is essential for both physical and mental health.
Seek Professional Help!
Therapy:
Cognitive Behavioural Therapy (CBT) and other forms of therapy can help individuals develop coping strategies and manage anxiety.
Medication:
In some cases, medication may be prescribed to help manage anxiety symptoms.
Friends, in conclusion..
Managing anxiety in high-stress situations is achievable with consistent practice of these strategies. If you found these tips helpful, consider exploring more resources and expert guidance on the [meWell app/website – insert link] to support your wellness journey.
Your health, your power, your choice!