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The Healthy Habits You Can Try to Reduce Anxiety

Updated: Jul 7, 2022

Anxiety issues are one of the most prevalent issues in mental health for our current generation. It’s easy to see why, with an ever-changing world feeling like it’s only becoming more complicated with every new day.

For many, the presence of chronic anxiety can be a profoundly crippling state that seeps into our personal and professional lives and disrupts our daily tasks. As a result, those with chronic anxiety can feel as though they’re becoming shut-ins, with little opportunity to feel like they can reform healthy habits and behaviors.

In today’s blog, we’ll be looking at the healthy habits you can use to help alleviate the symptoms of anxiety and how you can put these routines into action through the power of conscious breathing.

Read on!

Get Moving

One of the most important habits we can form to combat the effects of anxiety is exercise.

Getting the body moving and working towards a goal can be hugely effective at elevating your mood while reducing symptoms of anxiety and depression. The goals themselves can be relatively minor, such as a daily walk or a brief yoga session in the morning.

The important thing to remember when exercising is to focus on the benefits of the work and how that makes you feel. Starving to complete too much is an easy mistake and potentially counterintuitive. Instead, concentrate on a small goal focusing on how you feel before and after your exercise session. You can also use a corporate wellbeing & sports platform such as United Heroes. It motivates you to move daily and adopts healthy habits.

To help put your exercise routine into action, why not try some techniques from one of our earlier blog entries here.


What we eat can play a huge role in how we process our thoughts and emotions, so it may be helpful to consider how the food we eat could be impacting our anxiety.

Drinking enough water is a common challenge for many and is crucial in allowing yopur body to digest the food we consume efficiently. Furthermore, certain foods can actively contribute to elevated feelings of anxiety. One of the worst offenders of this is coffee, with long-term caffeine consumption having a solid link to the development of chronic stress.

Similarly, foods with a high amount of sugar can contribute to anxious behaviors, with periods of high energy being followed by crashes of low energy that make acquiring routines difficult.


One of the most pressing issues facing folks in the modern day is the way we sleep.

Sleep deprivation has been on the rise for years as current lifestyle habits have made it increasingly difficult to acquire the recommended amount of sleep we need. Sleep deprivation can be a crucial factor in dealing with anxiety long-term, making it vital to ensure we maximize the value of our sleeping hours.

To help with this, we’ve provided below a great breathing exercise that can help you feel rested and ready to enjoy a whole night's sleep:

  • Lay down in your bed or wherever you do your best sleeping and get comfortable.

  • Take note of your body and consciously choose to feel each extremity. Start from your head and work down to your toes.

  • As you notice areas of tension in your body, direct your breath to that spot with every inhale and exhale. Of course, we don’t mean you should be blowing air on these spots but instead, direct your energy as you breathe.

  • If your attention wanders, take note and bring your focus gently to the sensations in your body.

For more information on the effects of breathing exercises on sleep, check out one of our earlier blogs here.

For more information regarding how to manage your breathing for a more effective lifestyle, visit our other blogs here at The Exhale to get the latest tips and tricks. For free guided breathing exercises that you can take anywhere, try out the Breathwrk app here.

And remember: Breathe Better, Live Better.


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