Most people feel anxious from time to time. Facing an in-depth exam, speaking in front of a room of people or walking alone in a dark alleyway are all examples of times when a normal anxiety response can set in. Learning some coping skills can get you through these times, but you may also need to seek professional assistance if anxiety is so prevalent in your life that it prevents you from accomplishing day-to-day tasks.
Step 1
Breathe through it. Using a deep relaxation technique such as deep breathing, yoga or tai chi has a more profound relaxing effect on the mind than so-called "relaxation" activities like watching television. Deep breathing, in particular, relaxes a major nerve that runs between your diaphragm and your brain, according to the Nemours Foundation. This encourages your body to release some tension. So, when feeling anxious, spend at least five minutes taking slow and deliberate inhales and exhales from your abdomen. Use a clock to time five minutes of deep breathing. The breaths should be so deep that they cause your stomach to rise and fall.
Step 2
Eat fewer fatty, processed and sugar-rich foods. Junk foods can contribute to anxiety, but foods that contain omega-3 fatty acids and B vitamins may actually have the opposite effect. Get omega-3 fatty acids by eating at least two servings of fish per week and get B vitamins from peas, leafy green vegetables, beans and fortified cereals. In general, focusing on eating fresh foods such as fruits, lean proteins, whole grains and vegetables will mean steady energy rather than anxiety-inducing spikes and crashes.
Step 3
Sleep until well rested. Most adults require at least seven to eight hours of quality sleep each night, but only you will know what feels most restful for you. Talk to your doctor if tossing and turning prevents you from feeling well rested after at least eight or nine hours of sleep. You may need to change nighttime habits such as television watching to "shut off" your mind before bed.
Step 4
Exercise every day. Regular exercise can reduce anxiety and depression by improving your body's ability to respond to stress, according to the American Psychological Association. If you're not accustomed to exercising at least 30 minutes a day, begin gradually. For example, take two 10-minute walks per day and work your way up to one 45-minute speed walk per day. Enhance your anxiety-reducing exercise regimen by walking in nature. Take a walk through a park or go for a solitary hike to breathe in fresh air and reconnect with nature.
Step 5
Seek support from your friends and family. You don't need to organize a full dinner party to spend time with your loved ones. Simply sitting on a couch and having a conversation with your favorite people may improve your feelings of security. If you don't have any close supporters, find an anxiety self-help or support group to exchange thoughts with empathetic ears.
Tips and Warnings
- Extreme anxiety or worry may indicate an anxiety disorder. If you consistently feel anxious, talk to your doctor to assess whether your symptoms could be related to an anxiety disorder or any other medical condition. Your doctor may refer you to a mental health specialist. A specialist will help talk you through underlying sources of anxiety and may recommend a medication to help you cope in the interim.
Things You'll Need
- Clock or watch
- Omega-3 fatty acids
- Fruits
- Lean protein
- Whole grains
- Vegetables
