Healthier habits such as eating well, exercising regularly, and getting adequate rest can all help reduce anxiety. Alcohol and caffeine should also be avoided to alleviate anxiety symptoms and make them harder to manage. Exercise also plays an essential role in relieving tension by helping release brain chemicals that improve mood.
1. Take a Break
People living with anxiety often find it hard to stop themselves from dwelling on their worries, leading them to withdraw from social activities and relationships as a result. If your anxiety becomes an issue for you, talk with your primary care provider, who may refer you to a mental health specialist who can provide ways of managing symptoms effectively.
Treatment options for anxiety disorders include cognitive behavioral therapy (CBT), exposure response prevention, mindfulness meditation, and relaxation techniques like acupuncture. Exercise and healthy eating habits as well as getting enough restful sleep. People living with anxiety often have trouble sleeping; making sleep a priority can greatly enhance mood while decreasing anxiety levels.
2. Change your environment
Anxiety can often be triggered by external factors, and making small adjustments to your surroundings can help ease symptoms. If the fast pace of city life feels overwhelming, spending time in nature can provide a sense of calm. Likewise, if consuming news from biased sources heightens your stress, switching to more neutral outlets may create a healthier mental space.
Other strategies to alleviate anxiety include prioritizing rest, maintaining a nutritious diet, and incorporating herbal supplements. However, if anxiety persists despite these efforts, seeking guidance from a healthcare professional may be beneficial. Therapy, lifestyle changes, or medication—if necessary—can provide additional support in managing anxiety effectively.
3. Practice yoga
Yoga, meditation, and visualization are powerful techniques for reducing anxiety. Regular physical activity helps lower stress hormones while boosting mood-enhancing chemicals, leading to a greater sense of relaxation. While it’s natural to feel anxious in situations like job interviews or first dates, persistent anxiety that interferes with daily life may indicate an anxiety disorder.
In addition to yoga, prioritizing sleep, exercise, and a balanced diet can help manage anxiety symptoms. Herbal supplements may also offer relief, but it’s essential to consult a physician before beginning any self-care treatments. A healthcare provider can assess underlying medical conditions and recommend appropriate solutions, which may include therapy or medication when necessary.
4. Breathe
Breathing exercises are an excellent way to retrain the body to feel calmer. While shallow, quick breaths may increase anxiety levels, slower, deeper ones can help relax both the body and mind. Try practicing the 4-7-8 technique, which involves breathing in through your nose for four seconds, holding for seven seconds, then exhaling slowly through your mouth for eight seconds – this type of breathing activates your parasympathetic nervous system for relaxation and can help reduce feelings of anxiety or panic attacks.
If you are experiencing high levels of anxiety, consulting with a mental health or medical practitioner is key to managing symptoms effectively and returning to a regular life. They will offer insight and solutions.
5. Exercise
Exercise increases endorphins, reduces stress hormones, and enhances sleep—all of which help relieve anxiety. Just taking a walk, participating in short circuit routines, or attending yoga classes are great starting points.
Stress and anxiety are part of life, but chronic high levels can lead to mental health conditions like depression or panic disorder. A medical professional may suggest lifestyle modifications and psychotherapy in order to control anxiety levels and bring peace of mind back into one’s life. Make sure you’re getting enough rest, and don’t overindulge in caffeine or alcohol, which may exacerbate anxiety symptoms. A diet rich in vegetables, whole grains, and fish could also prove helpful.
6. Eat a Healthy Diet
Low blood sugar or dehydration can make you anxious, so eating a diet consisting of complex carbohydrates, lean proteins and fruits and vegetables can help your blood sugar remain steady – leading to greater peace. Avoiding processed food items while drinking plenty of water will keep your levels balanced and help keep the anxiety at bay.
Supplements such as 5-hydroxytryptophan (5-HTP), which is related to serotonin production, have been studied as potential anxiety remedies. Some small studies indicate these supplements could potentially help ease anxiety; however, for maximum benefit, they should only be taken under medical advice and supervision of a healthcare professional.
Other natural anxiety treatments may include chamomile, lavender, and omega-3 fatty acids; L-theanine amino acid supplementation; and magnesium. If considering any supplements in addition to medication prescribed by your therapist and primary doctor. Be sure to discuss with both before making decisions about adding anything new into your diet.
7. Take a Walk
Exercise can not only boost mood and alleviate anxiety and stress, but it can also burn away excess adrenaline and other stress chemicals that build up in the body. Laughing has long been recognized as an effective way to both lift mood and decrease stress levels, so gather with friends or watch some hilarious videos to put things into perspective and put worries aside.
Eating healthily is also key in providing anxiety relief. Cutting back or eliminating caffeine, alcohol, and processed foods may reduce symptoms, while eating complex carbs (found in vegetables, fruit, and whole grains) can help balance blood sugar levels—potentially helping decrease anxiety levels.
8. Talk to a Friend
Remind your friend that anxiety is not an imposition and encourage them to seek treatment even if you can’t join them at their therapy appointments. Avoid telling anxious children that everyone experiences anxiety; that will only serve to validate their anxiety further and make it seem nonexistent. Instead, “be there when they need you and listen without judgment,” according to Antony.
Keep checking back with them every few days to ask how their anxiety is settling down, which shows you care and are eager to keep track of their life. This also allows them to know that someone cares and is interested in what’s happening with them.
