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If you're one of the 40 million adults in the United States who suffer from anxiety, you're probably all too familiar with the physical and mental symptoms that come with it. Anxiety can cause sweaty palms, a racing heart, chest pain, lightheadedness, and more. While there is no one-size-fits-all solution for anxiety, there are some things you can do to calm your nerves and ease your anxiety symptoms.
1. Practice deep breathing.
Deep breathing is one of the most effective ways to calm anxiety. When you're anxious, your breathing becomes shallow and rapid. This can lead to hyperventilation, which can make anxiety symptoms worse.
Practicing deep breathing can help to slow your breathing and ease anxiety symptoms. To do this, sit or lie down in a comfortable position and place one hand on your stomach. Slowly inhale through your nose, allowing your stomach to rise. Then, exhale through your mouth, pushing your stomach in as you do so.
Do this for 10 minutes, or as long as you need to calm your anxiety.
2. Get moving.
Exercise is a great way to reduce stress and ease anxiety. It helps to release endorphins, which have mood-boosting effects. Exercise can also help to take your mind off of whatever is causing your anxiety.
If you don't have time for a full workout, even a short walk can help to ease anxiety.
3. Connect with friends or loved ones.
Social support is important for managing anxiety. Talking to someone who understands what you're going through can be a huge relief. Being around people you care about can also help to take your mind off of your anxiety.
If you don't have anyone you feel comfortable talking to about your anxiety, there are also online support groups you can join.
4. Avoid caffeine.
Caffeine is a stimulant, so it can make anxiety worse. If you regularly drink coffee, tea, or energy drinks, try cutting back or eliminating them from your diet to see if it makes a difference in your anxiety levels.
5. Practice relaxation techniques.
There are several relaxation techniques that can help to calm anxiety, including progressive muscle relaxation, visualization, and mindfulness meditation.
6. Get enough sleep.
Anxiety can worsen if you're not getting enough sleep. Make sure to get 7-8 hours of sleep each night. If you're having trouble sleeping, there are some things you can do to improve your sleep hygiene, such as avoiding screens before bed and establishing a regular sleep schedule.
7. Eat a healthy diet.
What you eat can impact your anxiety levels. Eating a diet that's high in antioxidants and omega-3 fatty acids has been shown to help reduce anxiety.
8. Limit alcohol consumption.
While a glass of wine may seem like a good way to relax, alcohol is actually a depressant and can make anxiety worse. If you drink alcohol, do so in moderation.
9. Avoid drugs.
Illegal drugs and some prescription drugs can cause or worsen anxiety. If you're taking any medication, talk to your doctor about the possibility of anxiety as a side effect.
10. Seek professional help.
If your anxiety is severe or is interfering with your daily life, talk to your doctor or a mental health professional. They can help you develop a treatment plan that may include medication, therapy, or both.
It is a simple and quick exercise to do. Just inhale 5s and exhale 5s for 5 minutes. In addition to relaxing you, it can significantly reduce stress and anxiety. Want to try? Download our free app:
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