Anxiety is a natural reaction of the body when it encounters a danger or threat. Symptoms can include queasiness, a faster heart rate, muscle tension and trembling. If your brain finds a reason the threat will remain, anxiety and its symptoms will linger, making it difficult to relax or participate in daily activities. You don't have to live with anxiety; there are a variety of ways to combat its symptoms and regain a sense of calmness in your life.
Step 1
Increase foods that are rich in complex carbohydrates. Carbohydrates such as whole grains can increase serotonin levels in your brain, helping you to feel calmer.
Step 2
Limit stimulants. These include alcohol, tobacco and caffeine. These types of products can encourage anxiety, making you feel more nervous and jittery. In addition, they can affect your sleeping habits, which can exacerbate anxiety.
Step 3
Drink at least eight glasses of water every day. Staying hydrated can help keep your mood stabilized and balanced.
Step 4
Exercise for about 30 minutes every day. Exercise releases endorphins and neurotransmitters into the brain, which can ease anxiety. In addition, it reduces chemicals in the immune system that can bring on anxiety and depression.
Step 5
Take a break from your responsibilities. Take time to enjoy fun activities with people that you care about.
Step 6
Practice relaxation techniques. These can include yoga, tai chi, progressive muscle relaxation, meditation or guided imagery. These activities can help calm your body and mind when you get anxious.
Tips and Warnings
- It is important not to keep your anxiety inside you. Talk to a friend, loved one, religious leader or professional counselor to help you work through the overwhelming feelings. Visit a doctor to make sure that there are no underlying physical conditions provoking your anxiety or making it worse.
- Seek immediate medical attention if your anxiety symptoms are accompanied by severe chest pain, dizziness, sweating, shortness of breath, suicidal thoughts, rapid breathing, a racing heartbeat or dizziness. These could be signs of a serious medical condition such as a heart attack.
Things You'll Need
- Carbohydrate-rich foods such as whole grains
- 8 glasses of water
References
- TeensHealth: Anxiety Disorders
- MayoClinic.com: Coping with Anxiety: Can Diet Make a Difference?
- MayoClinic.com: Water: How Much Should You Drink Every Day?
- MayoClinic.com: How Much Should the Average Adult Exercise Every Day?
- MayoClinic.com: Depression and Anxiety: Exercise Eases Symptoms
- "The New York Times": Stress and Anxiety
