In 2006, the Centers for Disease Control and Prevention reported that patients with anxiety or depression are at higher risk for cardiovascular disease, obesity, diabetes and asthma, and are more prone to engage in unhealthy behaviors like smoking, excessive drinking and sedentary lifestyles. Whether anxiety is a chronic condition or only linked to high-stress situations, learning to prevent and control the symptoms will help you retain physical health and a higher quality of life.
Exercise Regularly
You're probably familiar with the term "runner's high," a state of euphoria athletes experience as their brains release chemicals called endorphins. These chemicals act as natural painkillers to increase your sense of happiness and well-being. Dr. Daniel Landers, of Arizona University, said there is "evidence to support the claim that exercise is related to positive mental health." In the President's Council on Physical Fitness and Sports Research Digest, Landers reported that regular aerobic exercise relieves symptoms of depression and anxiety. People classified as "low-fit" and high-anxiety received the most relief from their symptoms after several weeks of frequent aerobic activity.
Cognitive Therapy
Anxiety is a mental disorder with physical symptoms; you need to address the mental triggers before you can achieve physical relief. Keep a journal to help you recognize thought patterns leading to bouts of anxiety. Become aware of your internal monologue, which is the self-talk we give ourselves. Negative self-talk can be improved with daily affirmations. Make a list of positive statements about yourself or what you would like to accomplish, and say them out loud. For example, "I am open to new experiences and opportunities," or "I will be calm and professional during my presentation."
Add Magnesium to Your Diet
People with magnesium-deficient diets are more prone to anxiety. Your body uses magnesium to aid muscle relaxation, calcium processing and the distribution of energy. Eat more dark, leafy greens like spinach, collard greens, broccoli and romaine lettuce. Magnesium is also found in whole grains, nuts, legumes, soy and fruits such as avocados and bananas.
Avoid Stimulants
Stimulants such as caffeine, nicotine and certain medications tell your body to release adrenaline. When your body has higher doses of this stress chemical in the blood, you are more prone to anxiety attacks or feelings of paranoia. Be aware that many over-the-counter pain relievers for headache or PMS contain as much caffeine as a cup of coffee.
Learn Yoga
Yoga focuses on combining physical activity with deep breathing techniques, two activities shown to temporarily relieve anxiety. Join a class or try a fitness DVD with poses for relaxation and meditation. Set aside a specific time each day to practice your poses. As you hold each pose, allow your brain to empty and concentrate only on your breathing. Inhale slowly through your nose and exhale through your mouth. Feel the breath fill your lungs and abdomen. Whenever you feel anxious throughout the day, practice these deep breathing techniques.
Get Organized
De-clutter your office and home. Organize bills, work materials and schedules to avoid losing important documents or forgetting appointments. Unnecessary clutter sends signals of chaos to your brain, which can lead to anxiety. Decorate with soothing colors and maintain clean, clutter-free spaces.
Aromatherapy
Use essential oils in a warm bath, reed diffuser, potpourri or massage oil. The National Association for Holistic Aromatherapy lists eucalyptus, lemon, sage and chamomile as relaxing essential oils. Lavender, ylang, ylang and geranium are also antidepressants.
