If you break out in a cold sweat at the thought of public speaking, have trouble breathing normally when you sit down to take an important test, or your hands tremble during a critical job interview, you know what it's like to suffer from anxiety. Most people experience anxiety from time to time, but some people struggle with it more often. Panic disorder and generalized anxiety disorder are examples of anxiety disorders that may require medical intervention and treatment. For occasional anxiety, you can try several strategies to cope.
Exercise
The University of Maryland Medical Center reports that a 2007 study showed that regular vigorous exercise, such as running, can reduce anxiety. Exercise can also be an effective way to distract yourself from thoughts or a situation that is making you anxious, giving your body a break from the tension and stress.
Breathing
Family Doctor.org recommends deep breathing as an effective treatment for anxiety. Lie flat and place one hand on your stomach and the other on your chest. Breathe in deeply. Focus on making your stomach rise with your breath. Hold your breath for one second, then slowly release. Repeat. Other deep breathing techniques involve breathing in to a count of four and out to a count of four. Focusing on your breath takes your thoughts away from whatever is making your anxious and can help you calm down.
Essential Oils
The University of Maryland Medical Center reports that essential oils such as lemon balm, jasmine and bergamot can have a soothing effect. Use a few drops of oil in a hot bath, or place a few drops on a cotton ball and inhale the fragrance.
Herbs
Valerian is a popular ingredient in herbal sleeping remedies. The University of Maryland Medical Center reports that valerian may also help reduce anxiety. The typical dosage is 150mg, two to three times a day. Passion flower, ginger, St. John's wort, licorice and chamomile are other herbs often used alone or in combination to treat anxiety. Consult a physician before taking any herbal remedies, especially if you are taking prescription medications, as some herbs can react unfavorably with prescription medications.
Massage
Massage can reduce anxiety and stress, according to the University of Maryland Medical Center. The Pacific College of Oriental Medicine reports that therapeutic massage can help relieve anxiety, but the best results may be realized after several sessions.
Designate a Time to Worry
Family Doctor.org suggests setting aside a particular time to worry about a matter that is making you anxious. Schedule a 30-minute time period to think about the worry and what you might do about it. Don't dwell too much on what might happen, rather, focus on the situation as it is. When your time is up, try not to think about the problem the rest of the day. Remind yourself that you can think about it during the appointed time the next day. Some people also find writing down their worries and putting them away somewhere to be helpful.
