Anxiety affects everyone from time to time. It's a normal reaction to a stressful situation. Generally speaking, anxiety passes after a short period of time, or when the stressful situation subsides. If you suffer from an anxiety disorder, however, your symptoms will usually last for at least 6 months. Symptoms of an anxiety disorder include panic attacks, obsessive thoughts or worries and phobias. If you suspect that you have an anxiety disorder, you should seek the advice of your physician or a licensed mental health professional.
Relaxation
Relaxation techniques such as yoga, tai chi, guided visualization, self-hypnosis or meditation are all effective ways of reducing anxiety. According to the University of Maryland Medical Center, these mind-body techniques can help you relieve symptoms of anxiety by promoting relaxation and stress relief. Techniques such as deep breathing are effective at reducing specific symptoms of anxiety like an increased heart or breath rate. Focusing on your breath can help you to take the emphasis off of the anxiety-causing stimuli. Whenever you feel anxious, try to remember to take slow, deep breaths, breathing from your abdominal area. You may want to place your hand on your abdomen to place more focus on this area. Try to slow down your breath rate, allowing for a small pause between the inhale and the exhale.
Get Enough Sleep
According to the Anxiety Disorders Association of America, having an anxiety disorder can exacerbate sleep problems such as insomnia or sleep apnea. Interestingly, sleep disorders may be caused by anxiety, and anxiety can cause sleep disorders. Generally speaking, most adults need between 7 and 8 hours of sleep per night. However, if you suffer from anxiety, your obsessive worries and thoughts may be preventing you from getting even an hour of sleep. This can leave you feeling tired, drained or possibly create an increased risk of other health problems. Be sure to try and fall asleep at the same time every night. Avoid caffeine, nicotine and alcohol. These substances prohibit restful sleep, and, if you have an anxiety disorder, they can increase your levels of anxiety. If you have trouble sleeping for an extended period of time, you should consult your doctor.
Exercise
According to the University of Maryland Medical Center, a 2007 study showed that regular, intense exercise can have a beneficial effect on anxiety. Exercise can reduce levels of anxiety, because it promotes the production of endorphins and neurotransmitters in your brain. It also provides an outlet for physical and mental tension. If you're new to exercising, you should try to find an activity that you think you'll enjoy--you'll be more motivated to stick with it. Try an aerobic dance class, a yoga or tai chi class, or swim laps at your local pool.
