5 Things You Can Do to Reduce Anxiety
If anxiety is a normal part of your daily life, you’re not alone. Fortunately, there are many ways that you can lessen your feelings of anxiety and stress. Here are five steps that you can take to prevent anxiety.
1. Eat a Healthy Diet
While you probably know that the food you consume affects your physical health, you may not know that it can also have a big impact on your mental health. Your brain is constantly at work, making sure that all of your body’s processes are working properly. Therefore, it’s essential that you provide your brain with high-quality fuel. A healthy diet consisting of whole grains, fruits, vegetables and protein can go a long way in reducing anxiety symptoms. This is because serotonin, a chemical in your brain that’s responsible for regulating mood and relaxation, is primarily produced in the gastrointestinal tract.
While it’s totally fine to treat yourself every once in a while, try not to consume too much refined sugar or caffeine. Caffeine has been shown to worsen anxiety symptoms, such as heart palpitations, and it can even trigger panic attacks. Refined sugar acts as a stimulant and has similar effects on the body.
2. Take Supplements
If you’re hesitant to try anti-anxiety medication, supplements can be a great way to lessen your anxiety symptoms without having to worry about potential side effects. CBD oil is a popular supplement that’s often used to treat anxiety due to its calming effects and low risk of side effects. Water soluble CBD has an extremely high absorption rate and rapid onset, making it ideal for quick anxiety relief. Some other common anxiety supplements include GABA, valerian root and passionflower. These have been shown to promote relaxation, regulate mood and improve sleep quality.
3. Get Some Exercise
Often, feeling anxious is a result of adrenaline buildup. Therefore, exercising for even 30 minutes a day can help you use up that extra adrenaline and reduce anxiety symptoms. Exercising has been shown to release feel-good hormones called endorphins, which can improve mood, reduce stress and boost self-esteem. Getting your body moving is also a great way to get your mind off of your anxious thoughts.
However, if you’re finding it difficult to stick to a consistent routine, try working out with a friend or family member. Not only will this make exercising a more enjoyable experience, but your partner can also hold you accountable for sticking to a steady schedule.
4. Practice Meditation
Sometimes all you have to do to reduce anxiety is to stop and take a breath. Meditation is an age-old practice that’s been shown to be an effective treatment for anxiety. It can reduce stress, allow you to gain control over your emotions and boost feelings of kindness and acceptance towards yourself. Unlike other hobbies that require extra space or pricey equipment, meditation can be done anywhere and at any time. There are many different types of meditation to choose from, but they all center around the main goal of creating a state of deep relaxation and observing your thoughts without judgement. Simply meditating for five to 10 minutes a day can have positive effects on your mental well-being.
5. Reach Out for Help
If you’ve taken steps to alleviate your anxiety symptoms but aren’t seeing any progress, don’t be afraid to reach out for help. Unlike what you may have heard, asking for help is a sign of strength, not weakness. Reach out to your doctor to discuss various treatment options, such as cognitive behavioral therapy or medication. They’ll recommend the most effective plan for your needs and help you to get your life back on track.
Managing anxiety can seem overwhelming, but it doesn’t have to be difficult if you take small steps to change your lifestyle. Following these five tips can help you reduce your anxiety symptoms and help you live your life to the fullest.
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