A frantic heartbeat, sweating palms and a mind seized with dread: The symptoms of anxiety are never pleasant. This condition is the most widespread mental illness in America, affecting over 13 percent of the adult population, according to the Healthy Place website. Whether you're nervous about an upcoming event or simply plagued with inexplicable worry, anxiety can interfere with your ability to function and fully enjoy life. Fortunately, suffering from anxiety is not a mandatory experience. With the right tools and techniques, you can free your mind from worry and conquer this condition.
Step 1
Relax both physically and mentally. Engaging in such activities as yoga, massages, warm baths, deep breathing, meditation or listening to soothing music can help you regain a sense of calmness when symptoms of anxiety emerge.
Step 2
Exercise regularly. Although physical activity may not seem appealing when you're feeling anxious, exercise helps relieve stress, releases mood-boosting hormones called endorphins and serves as a distraction from your worries, according to MayoClinic.com. At least 30 minutes of exercise five times per week is ideal, but even shorter bursts of activity can help alleviate your anxiety.
Step 3
Get adequate sleep every night. Lack of rest interferes with your sense of well-being and may negatively impact your mood, making the sources of your anxiety seem more stressful and daunting than they actually are.
Step 4
Avoid caffeine. As FamilyDoctor.org explains, caffeine---found in coffee, soft drinks, chocolate, tea and some diet pills---is a stimulant that rouses your nervous system and heightens feelings of anxiety. Avoiding caffeine-containing substances can make your anxiety more manageable.
Step 5
Monitor your inner dialogue. Self-critical statements such as "I'm stupid" or "I can't do this" will only exacerbate your anxiety and lead to feelings of hopelessness. Empower yourself with positive affirmations, such as "I can cope," "I am OK," "I can accept this" and "This will pass."
Step 6
Confront the sources of your anxiety. Sign up for a speech class if you're afraid of public speaking, or instigate a conversation you've been postponing out of nervousness. According to the Northwest Nazarene University Counseling site, facing your fears can help improve your confidence and eliminate your typical anxiety response.
Step 7
Talk to your doctor about taking medication. Although many people resolve their anxiety without the use of drugs, some individuals---especially those suffering from severe anxiety or panic attacks---benefit from medications that induce relaxation. If anxiety frequently interferes with your life, medication may be a helpful option while you learn other ways to cope.
Tips and Warnings
- If your anxiety is severe and does not improve with other methods, a cognitive behavioral therapist can help you reprogram your thought patterns to reduce anxiety.
- Although alcohol and drugs may seem to help you relax, they ultimately heighten anxiety and may lead to dependency and addiction, according to FamilyDoctor.com. Avoid using mind-altering substances to cope with anxiety.
