There are many things that you can do to decrease your symptoms of anxiety, although you cannot rid yourself of anxiety entirely. In fact, anxiety is a natural and beneficial human reaction when it occurs in appropriate amounts. Decreases to your anxiety levels can be accomplished through small changes in your life that can have larger positive results.
Impact of Diet
If you feel like you are experiencing anxiety more than normal or you want to take steps to decrease your anxiety, you may want to look at the food you eat. What we eat contributes to our overall mood and energy levels. For your diet to have a positive effect on your anxiety levels, you should avoid or limit the following: alcohol, as it can cause anxiety-like symptoms when it is metabolized, and caffeine, as it has stimulant properties. You should increase your intake of water because mild dehydration can affect mood, as well as eat complex carbohydrate-rich meals, which increase serotonin in the brain, producing a calming effect. You should alsod eat foods that contain tryptophan, such as milk, bananas, soy, poultry, cheese, nuts, and peanut butter, because this chemical has a relaxing effect, as reported by the Mayo Clinic. Changes in your diet will not wipe away your anxiety, but it should help you to decrease it.
Exercise
Regular exercise can reduce your feelings of anxiety. According to the Anxiety Disorders Association of America, regular engagement in aerobic exercise has demonstrated its ability to decrease tension, elevate and stabilize mood, improve sleep, and improve self-esteem. With just five minutes of exercise, you will begin to notice its anti-anxiety effects, as reported by the ADAA.
Relaxation Techniques
Anxiety is not limited to just a feeling you have, but rather it is a full body reaction to the stressor. Anxiety can be decreased through the implementation of relaxation techniques. According to Helpguide, some effective relaxation techniques include progressive muscle relaxation, deep breathing, and meditation. When you are relaxed, you cannot be anxious; therefore, relaxation techniques are powerful tools to decrease anxiety.
Therapy
The Mayo Clinic supports the use of therapeutic treatment to decrease anxiety. Therapy sessions should be maintained, and if medication is warranted by a physician, then it should be taken with consistency. According to Helpguide, treatments shown to decrease anxiety include-behavior therapy and/or medication. Cognitive behavioral therapy helps challenge negative thinking patterns and irrational beliefs, in order to develop a more productive thought process. Another successful treatment is exposure therapy; through repeated exposure to the source of anxiety, you learn you are in control and your anxiety decreases. The Anxiety Disorders Association of America reports that selective serotonin reuptake inhibitors (SSRIs) are currently the drug of choice for decreasing anxiety.
Positive Health Benefits
When you decrease your anxiety levels, you will experience positive physical and mental health effects. These include an increased life span, reduced risks associated with cardiovascular disease, improvements in digestion, decreased headaches, improvements in sleep, and reduced risk of substance abuse and depression, as reported by the Mayo Clinic.
