Although it's normal to feel anxious or fearful when facing an unfamiliar situation, the Kids Health website notes that excessive worry that negatively affects your life may be a sign of an anxiety disorder. If you don't think your anxiety warrants a consultation with a mental health professional, adopt strategies that you can use on your own to reduce your stress level.
Give In
Rather than trying to suppress your worries, the Help Guide website suggests scheduling time each day to allow yourself to face anxiety so it won't escalate and disrupt your entire day. Give yourself 30 minutes to contemplate the topics that make you anxious. If you catch yourself thinking about them during the day, stop and remind yourself to table the worries until the designated time. Keep a journal that not only allows you to record your fears, but also brainstorm ways to deal with them. Getting anxiety down on paper may prevent it from cluttering your mind.
Practice Relaxation Exercises
If anxiety and worry gets your pulse racing, take a tip from the All About Life Changes website and practice techniques to slow your breathing and reduce tension in your body. The site suggests sitting instead of lying down to avoid falling asleep during the relaxation exercise. As you think about a situation that causes you stress, clench and then relax your muscles as you take deep breaths. This may help you reflect upon the stressful topic with a calmer state of mind.
Stay Busy
When you find your mind drifting to anxiety inducing topics, keep yourself busy so your mind stays occupied. Take up a hobby such as scrapbooking that allows you to contemplate pleasant memories or start a crossword puzzle to prevent your mind from drifting onto stressful topics. Start an exercise regimen to keep your mind and body busy. The University of Minnesota also points out that exercising can release endorphins and serotonin that can help treat depression.
Change Eating Habits
The Mayo Clinic suggests altering your eating habits to reduce anxiety. Eat small meals and include more serotonin-producing carbohydrates and foods that contain tryptophan such as poultry, milk and nuts since both chemicals; this may help reduce anxiety. Reduce foods and beverages that can actually increase your anxiety or make you feel more moody. Alcohol, caffeine and foods or food additives that you're allergic to may make you feel irritable, nervous and more anxious.
Talk It Out
Trying to suppress your anxieties may only make them worse. Discuss your fears or subjects that are causing you stress with a trusted friend or family member. If your anxiety causes physical symptoms such as headaches, fatigue, difficulty swallowing, nausea, hot flashes or irritability, the National Institute of Mental Health recommends discussing the situation with your physician to determine if your anxiety has a more deeply rooted cause.
