Anxiety in its mildest form can produce symptoms that are common, such as worrying while waiting to hear important news. More extreme episodes, however, cause feelings of doom, tension, irritability, insomnia, nausea and other symptoms. Phobias or obsessive-compulsive behavior can develop from serious cases of anxiety and interfere with people's daily lives. Sufferers can find anti-anxiety cures through relaxation techniques or with professional treatment.
Deep Breathing
Try deep breathing exercises if anxious feelings start to arise. Sit or lie down and put your hand on your tummy. Slowly inhale and feel your abdomen rise. Then exhale slowly and feel the stomach as it come down. Try to keep the movements smooth and even. Do this for several minutes. Deep breathing techniques are used in yoga and meditation exercises.
Exercise
Get yourself involved in a regular exercise routine. It does not have to be vigorous. Just walking or bicycling for 30 minutes a day most days of the week helps reduce stress and anxiety. You can slowly increase the intensity of your exercise to improve your mental and physical health.
Diet
Eat a low-fat diet and avoid processed foods. Include omega-3 fatty acids that help reduce anxiety, the Mayo Clinic says. Fish such as mackerel, herring, salmon, sardines, tuna and lake trout are heart healthy and loaded with omega-3 fatty acids. A healthy diet helps you to feel better and reduce negative thinking. Avoid alcohol and sedatives, which can make anxiety worse.
Herbs
Many herbal remedies may work to relieve anxiety. Vitamin B and folic acid help produce chemicals for the brain to function properly. Herbs such as kava and valerian help you to relax and may help with any sleeping disorders caused by anxiety.
Medicine
Ask your doctor about medication. Many antidepressants used for depression may also work to treat anxiety, according to the University of Pennsylvania Department of Psychiatry. These drugs help block too much serotonin, a chemical that affects emotional stress. Other drugs can also be used to regulate serotonin levels in the brain.
Therapy
Sometimes therapy can rid the mind of negative thoughts if other methods have not worked. Negative thinking can diminish self esteem and is often at the root of anxiety. Techniques such as cognitive behavioral therapy can help you change your pattern of thinking by focusing on more positive thoughts. Some therapeutic methods may expose you to your fears or worries to help you overcome them, while helping you also realize you are in control, according to the Anxiety Disorders Association of America.
