Managing Anxiety for Optimal Performance: Simple Strategies for a Calmer Day

The Lift - Move - Breathe Podcast Episode #52 Break the Anxiety Cycle: From Stressto Success

In today’s fast-paced world, anxiety has become a common struggle—especially in high-pressure environments. Even if you don’t identify as someone who “suffers from anxiety,” you may still experience stress from your daily responsibilities. Learning how to manage these stressors is key to protecting your mental health, nervous system, and overall performance. Let’s explore how to structure your day to reduce anxiety and achieve better mental and physical well-being.

The Silent Impact of Anxiety

For many, anxiety is not a visible or acknowledged problem. You may feel that you don’t suffer from it at all, but our modern lives are filled with stressors that impact us in subtle ways. Tracking health metrics like heart rate variability, sleep quality, and respiratory rate can provide valuable insights into how your body reacts to stress.

According to the American Institute of Stress, 48% of executives experience significant anxiety regularly, and a study by Business Insider revealed that 30% of executives turn to alcohol or medication to manage stress. These statistics highlight how crucial it is to address anxiety proactively—especially in our daily routines.

Morning: The Setup for Success

Your morning routine sets the tone for the day ahead. Here are key strategies to reduce stress and start your day calmly:

1. Wake Up Gently: Avoid the jarring sound of traditional alarm clocks, which can spike anxiety. Instead, use a light-based alarm or a gentle vibrating device to ease you out of sleep.
2. Avoid Immediate Screen Time: Checking emails or social media first thing in the morning instantly triggers stress. Instead, dedicate the first 30 minutes of your day to calm activities—like walking, stretching, or simply enjoying a quiet breakfast.
3. Delay Caffeine: Many people rely on coffee to start their day, but consuming caffeine immediately upon waking can increase anxiety. The adenosine system, which caffeine affects, takes 60-90 minutes to fully activate. Either delay your first cup or start with a decaf option to avoid unnecessary anxiety.
4. Plan Your Day: Spend 5-10 minutes organizing your tasks and setting realistic goals. A well-planned day reduces overwhelm and helps you focus on priorities without overcommitting.

Midday: A Time to Reset

By midday, the stresses of multitasking, meetings, and deadlines can build up. This is your chance to reset and refocus:

1. Take Breaks: Prolonged screen time and nonstop work increase anxiety. Incorporate regular breaks into your day—using techniques like the Pomodoro timer (25 minutes of work followed by a 5-minute break) to keep your mind and body refreshed.
2. Deep Breathing: Practicing short breathing exercises throughout the day can help reset your nervous system. Apps like Aura offer 2-5 minute meditations that are perfect for quick stress relief.
3. Fuel Your Body Right: Poor nutrition can lead to energy crashes and mood swings, further aggravating anxiety. Aim for a balanced lunch high in fiber, protein, and healthy fats—think salads with chicken, fish, or nuts—to maintain steady energy levels throughout the day.

Evening: Down Regulation

The evening is your time to wind down, recharge, and prepare for the next day. A healthy evening routine can make all the difference:

1. Set Boundaries with Work: Bringing work home or staying connected to emails late into the night disrupts your ability to relax and increases anxiety. Set a hard stop for work, and consider using an automatic out-of-office response to reinforce those boundaries.
2. Avoid Screen Overload: Scrolling through social media or watching hours of Netflix before bed overstimulates the brain, making it harder to sleep. Instead, engage in calming activities like reading, journaling, or listening to soothing music.
3. Prioritize Sleep: A consistent sleep schedule is essential for reducing anxiety and promoting recovery. Aim for at least seven hours of sleep by working backward from your wake-up time to determine your bedtime. Establish a calming evening routine and stick to it.

A Simple but Effective Approach

The truth is, success—whether in health or business—comes from mastering the basics. People often overcomplicate health by seeking out the latest trends or expensive gadgets, but the most effective strategies are often the simplest: wake up gently, avoid screen time in the morning, take regular breaks, eat balanced meals, and stick to a consistent sleep schedule.

By making small but meaningful adjustments to your daily routine, you can significantly reduce anxiety and improve both your mental and physical health. The key is to focus on consistency, discipline, and mastering the basics.

Remember: “Successful people never stop doing the basics.” Nail these foundational habits, and you’ll not only manage anxiety but also optimize your performance and well-being.

Tune into this week's episode of Lift, Move, Breathe for more.

Peace.

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