Affecting approximately 40 million sufferers nationwide, anxiety disorders are the most widespread form of psychiatric illness in America, the Anxiety Disorders Association of America notes. Characterized by excessive worry and uneasiness, anxiety can produce physical symptoms such as dizziness, shortness of breath, muscle tension, rapid heart rate, nausea, trembling and dry mouth, according to FamilyDoctor.org. Whether you experience occasional nervousness or suffer from chronic worry, several strategies can help you cope with anxiety and improve your quality of life.
Diet
Adjusting your eating habits can create physiological responses that help relieve anxiety. As Mayo Clinic psychiatrist Daniel K. Hall-Flavin explains, eating a diet high in complex carbohydrates--such as whole grains, legumes and potatoes--causes your brain to release serotonin, a chemical that promotes calmness. High-tryptophan foods such as milk, oats, poultry, bananas, soy, nuts, cheese and peanut butter can also induce feelings of relaxation, helping to diminish feelings of anxiety. In addition, eating small but frequent meals can make you less prone to anxiety by keeping your blood sugar levels steady, and drinking plenty of water will prevent mood slumps caused by dehydration.
Deep Breathing
Rapid, shallow breathing often accompanies anxiety, and consciously taking deep breaths can help you relax and release tension. To practice deep breathing, FamilyDoctor.org recommends lying down on a comfortable surface, with one hand situated on your stomach above your navel and the other placed on your chest. With each breath, inhale deep enough to make your stomach slightly rise, and then exhale until your stomach fully lowers. Deep breathing may be particularly beneficial during moments of severe anxiety, such as before an important conversation, presentation, meeting or other stressful situation.
Exercise
Exercise can be a positive, health-enhancing way to boost your mood and conquer anxiety. By raising your body temperature and releasing feel-good chemicals called endorphins, exercise can promote feelings of calmness and relaxation that last for hours after your exercise session ends, according to the Anxiety Disorders Association of America. In addition, achieving physical goals through exercise can increase your self-confidence, helping you feel more capable of dealing with the anxiety-producing challenges in your life. To benefit from the anxiety-reducing effects of exercise, engage in at least 150 minutes of moderate-intensity activity or 75 minutes of high-intensity activity per week, including activities such as brisk walking, jogging, swimming, hiking, bicycle riding, weight lifting or a recreational sport you enjoy.
Communication
For many people, finding a compassionate listening ear can be enough to reduce feelings of anxiety. When you feel nervous or tense, the National Institutes of Health recommends finding a friend, neighbor, family member, clergy member or other acquaintance you trust who is willing to listen to your concerns. Helplines and local support groups can also connect you with individuals who can talk with you about the sources of your anxiety and help you gain perspective on your worries.
