Anxiety is a normal body reaction characterized by worry, increased heart rate and other physical symptoms that occur in response to a threatening situation. Chronic anxiety is when the body experiences worry, fear and dread for no apparent reason. The physical symptoms associated with anxiety can be debilitating. There are a number of lifestyle modifications that you can make in an effort to control these symptoms.
Step 1
Control your worry. Choose a place and a time that you allow yourself to worry. Spend 30 minutes thinking about your worries and possible solutions for these worries. Do not focus on what could happen, but instead focus on what is actually happening in your life.
Step 2
Practice relaxation techniques. Take deep breaths and count to 10. Inhale and exhale slowly and focus on controlling your breathing patterns. Participate in relaxing activities such as yoga and meditation.
Step 3
Exercise regularly. Regular exercise increases serotonin levels in the brain and helps boost mood and decrease negative feelings. Aim for at least 30 minutes of moderate exercise per day at the beginning of your program. Increase duration and intensity gradually. Try activities such as jogging, biking or swimming.
Step 4
Stick to a regular sleep schedule and get plenty of sleep. Aim to get 6 to 8 hours of sleep per night. Wake up and go to bed around the same time every day. Sleep helps rest your brain as well as your body, and adequate sleep can improve your mood according to the American Academy of Family Physicians.
Step 5
Avoid drugs and alcohol. In the short-term, drugs and alcohol may seem to relax you, but they actually cause a long-term increase in anxiety symptoms. Alcohol can also trigger panic attacks according to the Anxiety Disorders Association of America.
Step 6
Avoid caffeine. Caffeine stimulates your nervous system and may increase symptoms of anxiety according to the American Academy of Family Physicians. Avoid coffee, tea, chocolate and soft drinks. Do not take diet pills as they contain caffeine as well.
Step 7
Eat a healthy diet. Avoid processed foods that are high in fat and sugar. Consume foods that are rich in omega-3 fatty acids, such as salmon and mackerel, and B vitamins, such as whole-wheat carbohydrates and lean meats.
Step 8
Talk with a medical professional. Counseling can help you learn what triggers your anxiety and can help you cope with symptoms of anxiety.
