Feeling anxious and worried isn’t uncommon, but it can lead to negative physical and psychological consequences if it gets out of control. Many people are able to control occasional anxiety with self-help techniques. If you experience overwhelming or persistent anxiety or if your anxiety is negatively impacting your health, talk to a doctor or psychologist about techniques to help you overcome anxiety, as well as other treatment options.
Lifestyle Changes
Making changes in your eating, exercise and sleeping habits can help minimize anxiety and help you gain control over your symptoms and feelings. Consume a diet consisting of several whole grains, fruits and vegetables. These foods contain complex carbohydrates, which can help stabilize your blood sugar and increase serotonin, a neurotransmitter that helps calm you, explains HelpGuide.org. Going too long between meals can cause a significant drop in blood sugar, which may increase feelings of anxiety. Avoiding sugary drinks and snacks can help keep your blood sugar stable as well.
Caffeine can increase anxiety and disrupt your sleep patterns. Caffeine can spur panic attacks in some individuals as well, so it is best to avoid caffeinated beverages and foods, such as chocolate, if you’re fighting anxiety. Alcohol and nicotine can also increase anxiety symptoms.
Getting at least 30 minutes of exercise most days of the week can help relieve anxiety and boost your energy, according to HelpGuide.org. Exercise also stimulates the brain to release endorphins, a natural mood booster. Lack of quality sleep can contribute to anxiety and panic attacks by reducing your ability to deal with stress. Try to get to sleep at the same time each night and listen to your body’s signals when you need rest so that you are refreshed and better able to handle your daily activities and emotions.
Relaxation Techniques
Learning how to relax is an important technique to master to reduce feelings of anxiety. When you relax, you help your body and brain combat the physical and mental effects of anxiety. Relaxation helps calm your heart rate and breathing and relax tense muscles. Practicing deep breathing exercises can help you overcome feelings of anxiety and reduce tension.
Mindful meditation can encourage activity in the area of the brain responsible for feelings of joy and peace when practiced regularly, states HelpGuide.org. Set aside 30 minutes a day to practice relaxation techniques such as breathing exercises, meditation, yoga, tai chi or other gentle exercises to help you overcome anxiety.
Role Playing
If you suffer from social anxiety, you may benefit from engaging in role-playing scenarios with yourself, friends, family members or a therapist. Role-playing allows you to practice stressful or anxiety-inducing situations so that you are better able to handle your feelings and reactions when faced with the real thing. Practicing speaking in casual and formal situations can help you reduce the fear and panic you may feel when talking with strangers or in front of a group of people, for example.
Internal role-playing allows you to recognize negative internal thoughts that contribute to anxiety and fear. Once you are able to identify your thought patterns, you can rationalize them and minimize their effects by engaging in internal dialogue that allows you to challenge negative thinking and view your thoughts from a logical standpoint instead.
