According to Harvard Medical School, over 40 million adults in the United States live with anxiety disorders. Feelings of anxiety can be upsetting, but ways are available to manage anxiety tendencies and cope with anxious feelings. Prior to using any coping mechanisms to lessen anxiety, consult your healthcare provider about your anxiety tendencies to see if treatments like medication or talk therapy may be helpful.
Step 1
Reduce the amount of caffeinated beverages you consume. Caffeine is a stimulant and may activate the nervous system. Consuming caffeine can increase feelings of anxiety. Avoiding caffeinated drinks such as coffee, tea or soda can help reduce anxiety tendencies.
Step 2
Set aside a specific time each day to allow yourself time to worry, as opposed to letting anxiety or worry run rampant throughout your day. This may help you control your anxiety. The American Academy of Family Physicians states that allowing yourself to worry for only 30 minutes a day in the same place and same time and then letting go of the worrying can help you control the amount and intensity of overall anxiety.
Step 3
Increase the carbohydrates in your diet. MayoClinic.com says this may increase the amount of serotonin in your brain. Serotonin is a chemical that helps promote calming feelings in the brain, and eating more carbohydrates may help soothe anxiety tendencies.
Step 4
Utilize muscle relaxation techniques to reduce anxiety. The American Academy of Family Physicians states that you should choose a muscle, hold it tight and then relax it. Progressively do this with all your other muscles -- one part of your body at a time. You may do this from your feet up to your head, working your way up slowly.
Step 5
Talk with a therapist trained in treating anxiety disorders. A counselor who specializes in anxiety may provide you with cognitive-behavioral techniques and tools to reframe your feelings of anxiety and teach you how to restore calm feelings and establish more control over your thoughts.
Tips and Warnings
- Stay physically active and develop a good support system. Staying connected to others will help you feel more able to handle stress and anxiety.
- Do not attempt to cure anxiety tendencies without consulting your healthcare provider. Anxiety can be debilitating and serious, but treatments are effective. A professional will be able to evaluate your anxiety and discuss the best options for you.
Things You'll Need
- Caffeine-free beverages
- Carbohydrate-rich foods
