While stress and anxiety can be counterproductive and breed mental disorders, a constant state of anxiety also can produce physical health effects, report doctors at the University of Maryland Medical Center. Symptoms include muscle tension, rapid heartbeat, headaches, fatigue and irritability. When medical conditions are ruled out as the source of the anxiety, there are a number of techniques that you can learn to relieve stress and anxiety and avoid their side effects.
Step 1
Exercise and eat right. Numerous studies have shown that regular exercise that builds heart rate, such as intense aerobic activity or team sports, can produce euphoric results that help stave off anxiety. The benefits of regular exercise can help prevent depression as well.
Step 2
Take herbs such as valerian, passionflower, ginger or chamomile. Doctors at the University of Maryland Medical Center say that while evidence is mixed as to the effectiveness of herbal treatments for anxiety, their use may be helpful under a doctor's supervision, to avoid harmful side effects or interactions with other drugs. Many studies have been done that support the use of herbal supplements.
Step 3
Include alternative medicine treatments in your regular health routines. Treatments such as acupuncture and therapeutic massage have proven to be effective treatments for stress and anxiety. There are no serious side effects from acupuncture and massage when you visit a trained practitioner, who also may include recommendations for lifestyle and dietary changes that may help as well.
Step 4
Identify the source of your stress so that you can take steps to alleviate the problems, if possible. Doctors at the Mayo Clinic say that while big events such as job loss or marital problems are easy to identify, smaller issues, such as getting stuck in traffic or working with difficult people, can be triggers for anxiety. It's easier to make changes, once you know the root of your irritation and stress.
Step 5
Learn how to relax. Find relaxation techniques that work for you. While some people enjoy massage or deep breathing, others find solace in prayer and meditation. Experiment with various techniques to discover which ones work best for you.
Tips and Warnings
- Group therapy may help you fight stress. Groups are being formed all over the country for people looking for support. Support groups can share ideas and techniques, as well as provide the knowledge that you're not alone in your search to lessen your stress and anxiety.
- Avoid caffeine, which tends to increase anxiety and nervousness. Beware of self-medicating with illegal substance and alcohol. Substance abuse is common among people living with generalized anxiety disorder. Talk to your doctor about medications before trying to relieve the symptoms yourself, if other measures produce no results.
Things You'll Need
- Herbal supplements
