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This article was co-authored by Trudi Griffin, LPC, MS. Trudi Griffin is a Licensed Professional Counselor in Wisconsin specializing in Addictions and Mental Health. She provides therapy to people who struggle with addictions, mental health, and trauma in community health settings and private practice. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
There are 13 references cited in this article, which can be found at the bottom of the page.
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We all experience anxiety from time to time. In small doses, anxiety can be a good thing because it helps you realize when things aren't right. However, stressors can accumulate over time to cause a permanent state of anxiety that requires retraining your mind. Feelings of fear and concern that something bad may happen can penetrate day to day life, making it difficult to relax and enjoy the present moment. Sometimes anxiety passes when its source fades away, but for many people it lingers, taking the joy out of life. Taking measures to form new mental and physical habits is the first step toward getting relief.
Steps
Method 1
Method 1 of 4:
Calming Your Body's Response
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1Take deep breaths. Pause what you are doing and focus solely on your breath. As you inhale, draw the air into your belly, rather than just your upper chest. Then, exhale slowly through your nose. Repeat this process 5 times, then resume normal breathing. Your chest should feel looser, allowing you to take in deeper breaths.[1]
- You can make sure you're breathing deeply by putting a hand on your stomach so that you can feel it rise.
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2Correct your posture. Your body naturally wants to protect itself when you're feeling anxious, but straightening your posture signals to your brain that you are in charge. Push your shoulders back, straighten your spine, and lift your chin. You'll start to feel in control and calm your anxiety.[2]Advertisement
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3Take a walk. Moving your body can shift you out of your state of anxiety. Not only does it help take your mind off what's causing your anxiety, walking also releases hormones that will help you feel better. If you can, go for your walk outside, as spending time in nature will also improve your mood.[3]
- Any task can help you move past your anxiety. It doesn't have to be a walk.
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4Do yoga. A regular yoga practice can help you calm your anxiety and reduce your body's response to stress.[4] Enroll in a yoga class or try out an instruction video or book.
- For example, you could do 10 minutes of yoga in the morning or evening. If you practice the poses often, they'll be easier to do when you feel anxious and need to calm down.
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5Perform progressive muscle relaxation. Starting at your toes, tense and relax each set of your muscles. After you do your toes, move up to your feet. Continue until you reach the top of your head. This should relax your entire body.[5]
- This is a great technique for times when you can't fall asleep.
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Method 2
Method 2 of 4:
Forming New Mental Habits
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1Confront changeable sources of anxiety. Sometimes anxiety stems from a feeling of being overwhelmed by a million little things you have to get done. Taken alone, each item on your to-do list may not be a big source of stress, but the compilation of a lot of small obligations can end up being an anxiety-inducing burden. Tackling issues you have the power to change one at a time can help you feel less anxious right away.
- Perform small but annoying tasks right away so they don't start accumulating. Pay your bills and parking tickets on time, get your taxes done well in advance, register for classes in plenty of time, keep your doctor and dentist appointments, and so on.
- You may have the power to change situations that seem out of your control if you approach them from a different angle. For example, if you're dreading a family reunion that's coming up, put a time limit on how long you're going to stay. Make sure your accommodations are comfortable. If taking these measures still doesn't stop feelings of extreme anxiety, you can always skip the event. You have control over how you spend your time.
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2Change the way you think about sources of anxiety you can't control. Some sources of anxiety aren't going away any time soon. Illness, financial problems, relationship issues, and other more permanent sources of anxiety aren't easily fixable, but thinking about them differently can help you reduce the stress and fear they elicit.[6]
- Do what you can to make the situation better. For example, you can talk with a financial counselor to help you sort out your financial issues. You can spend time helping your loved one who is ill. You can talk to your partner about getting couples counseling.
- Limit the time you spend actively thinking about your main sources of stress. You can't change anything by obsessively worrying. Do what you can do, then spend time thinking about something else or having some fun, even if it just means taking a walk or watching an episode of your favorite show.
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3Train your mind to calm down. Have you ever tried meditation? It's a useful tool for relieving anxiety on the spot. With practice, it can make a marked difference in your long-term state of mind and improve your mental health.[7]
- If you're a beginner, pick up a guided meditation CD or join a meditation class. The leader of the meditation will teach you how to relax your mind and reach a state of calmness when your thoughts start to race.
- Mindfulness meditation is also useful.[8] It involves focusing on the source of anxiety until you've thought through it and your mind is free to think about something else for the rest of the day. If you tend to wake up full of anxiety, rise and go to a quiet, peaceful place in the house. Spend 5 minutes thinking through your worries and making plans on how to deal with the issues you can change. After that, go about your day knowing you've already addressed what's bothering you.
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4Talk about your feelings. Letting anxious feelings bottle up inside you is a recipe for anxiety attacks. It's important to discuss your feelings with someone else. You'll gain an outside perspective, and you might even get some good ideas for solving some of the problems you're facing.[9]
- Talking to a trusted loved one is a good place to start. Your partner, parent, sibling, or dear friend knows you well and may be able to provide an inside perspective on how to reduce your anxiety. On the other hand, the people close to us are often sources of anxiety themselves.
- Talk to a therapist. Therapists are trained, objective listeners who are getting paid to give you the tools to relieve your anxiety. If you feel persistent anxiety that you can't seem to kick on your own, you should give therapy a try.
- Learn how to talk about your feelings in a healthy way as they occur. Don't bottle things up.
EXPERT TIPDr. Adam Dorsay is a licensed psychologist in private practice in San Jose, CA, and the co-creator of Project Reciprocity, an international program at Facebook's Headquarters, and a consultant with Digital Ocean’s Safety Team. He specializes in assisting high-achieving adults with relationship issues, stress reduction, anxiety, and attaining more happiness in their lives. In 2016 he gave a well-watched TEDx talk about men and emotions. Dr. Dorsay has a M.A. in Counseling from Santa Clara University and received his doctorate in Clinical Psychology in 2008.Licensed Psychologist & TEDx Speaker
Adam Dorsay, PsyD
Licensed Psychologist & TEDx SpeakerAs mentioned above, it's vital to find a way to externalize your anxiety, or else the feelings will continue to plague you over and over. Try your best to talk to someone who knows you very well and that you feel safe around. But know that journaling can be a great way to externalize your feelings if you don't feel ready to talk to someone.
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Method 3
Method 3 of 4:
Making Lifestyle Changes
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1Stop eating and drinking items that lead to anxiety. You may be stoking the fire of your anxiety by ingesting stress-inducing foods on a regular basis. Limiting your intake of harmful foods and drinks can go a long way toward calming your mind and keeping your heart rate steady.[10]
- Limit sugary and starchy foods. Most "comfort" food falls into the sugar or starch category, but these types of foods cause your blood sugar levels to spike and lead to greater anxiety.
- Drink less caffeine. Caffeine stimulates the nervous system, so reaching for that cup of coffee in the morning could be making you feel more anxious. Either stop drinking it altogether or limit yourself to one cup of coffee a day.
- Limit your alcohol intake. It's tempting to reach for alcohol when you just want to free your mind from stress. However, the temporary relief alcohol provides gives way to an increased state of anxiety. Alcohol is a depressant, so it can make your mood worse, and its effect on the body - dehydration, water retention, and negative long-term health effects - are anxiety-inducing on their own.
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2Incorporate mood-balancing foods into your diet. In addition to eating plenty of fruits and vegetables, whole grains, and lean meats to keep your body healthy, these foods give your mood an extra boost:[11]
- Acai berries, blueberries, and other foods high in antioxidants. Detoxifying your body can help reduce anxiety.
- Foods high in magnesium and potassium, natural stress reducers. Eat nuts, dark chocolate, and bananas.
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3Exercise regularly. Studies show that people who exercise regularly have reduced anxiety. Getting a physical workout improves your circulation and gets your mood-enhancing endorphins pumping.[12] Rotate all of the following types of exercise:
- Cardio exercises like biking, power walking, running, or swimming.
- Weight training exercises that improve your muscle tone.
- Strengthening exercises like yoga and Pilates.
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4Change your physical space. Sometimes anxiety is exacerbated by living or working in uncomfortable spaces. The places where you spend most of your time can have a big impact on your mood. Try making the following changes to reduce daily anxiety.
- Get rid of clutter.[13] Having piles of books and mail, recycling waiting to be taken out, or files that need to be put away sitting around your house can make anxiety so much worse. Organize your house and workplace so that everything has a place, ideally out of sight, and take the time to pick things up and put them away every single day.
- Redecorate a room or two. Freshen things up to give yourself a new perspective. Paint your bedroom or living room a different color, buy new sheets or throw pillows, and rearrange the furniture.
- Spend time in new places.[14] Take a weekend trip, or simply a walk in a park on the other side of town, to change up your routine every once in a while. Stimulating your brain with new sights, sounds and smells can be a big mood booster.
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Method 4
Method 4 of 4:
Considering Medication
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1Try a natural anti-anxiety medicine. Many people have found relief by using herbs and other natural substances that have been shown to reduce anxiety over time. Talk to your doctor before taking any supplements, especially if you have allergies. Go to your local health food store and try out the following natural medicines:
- Chamomile flower. This powerful flower has a calming effect. Buy a box of chamomile tea or take chamomile extract or supplements. Chamomile tea may cause allergic reactions in people who are allergic to ragweed or Valerian.
- Valerian root. This root is popular in Europe as an anti-anxiety treatment. This herb may cause allergic reactions in some people.
- Kava kava. This Polynesian plant has a sedative effect, which is said to help treat anxiety.
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2Try prescription medication. In some cases, anxiety cannot be relieved by making mental and physical changes on your own. If you have anxiety attacks or believe you may have an anxiety disorder, it's important to see a doctor. Look into getting a prescription for one of the many anti-anxiety drugs on the market, which have provided relief for many people who suffer from chronic anxiety.[15]
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Say Goodbye to Anxiety with this Expert Series
Living with anxiety is hard. We’ve put together this series of expert articles to help you recognize, reduce, and manage your anxiety.
Expert Q&A
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QuestionWhat if I am taking prescription medication, but it is not helping?
Trudi Griffin, LPC, MSTrudi Griffin is a Licensed Professional Counselor in Wisconsin specializing in Addictions and Mental Health. She provides therapy to people who struggle with addictions, mental health, and trauma in community health settings and private practice. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
Professional CounselorIt's best to discuss this with your doctor and work with a therapist. Research shows that medication alone is often not enough. It's best to pair it with psychotherapy. -
QuestionI am having anxiety each week for the same reason. How can I calm down?Trudi Griffin, LPC, MSTrudi Griffin is a Licensed Professional Counselor in Wisconsin specializing in Addictions and Mental Health. She provides therapy to people who struggle with addictions, mental health, and trauma in community health settings and private practice. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
Professional CounselorIf you are experiencing anxiety often for the same reason, addressing the reason may help. Speak to a therapist to help you come up with ways to cope with it or avoid it.
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References
- ↑ https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/breathing-exercises-for-stress/
- ↑ https://medlineplus.gov/guidetogoodposture.html
- ↑ https://adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety
- ↑ https://www.uofmhealth.org/health-library/uz2209
- ↑ https://www.uofmhealth.org/health-library/uz2209
- ↑ https://adaa.org/tips
- ↑ https://www.urmc.rochester.edu/behavioral-health-partners/bhp-blog/april-2018/5-4-3-2-1-coping-technique-for-anxiety.aspx
- ↑ https://www.helpguide.org/harvard/benefits-of-mindfulness.htm
- ↑ https://familydoctor.org/talking-to-your-doctor-about-your-mental-health/
- ↑ https://www.health.harvard.edu/blog/eating-well-to-help-manage-anxiety-your-questions-answered-2018031413460
- ↑ https://www.health.harvard.edu/blog/nutritional-strategies-to-ease-anxiety-201604139441
- ↑ https://adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety
- ↑ https://hbr.org/2019/03/the-case-for-finally-cleaning-your-desk
- ↑ https://www.heart.org/en/healthy-living/healthy-lifestyle/stress-management/spend-time-in-nature-to-reduce-stress-and-anxiety
- ↑ https://www.nimh.nih.gov/health/topics/anxiety-disorders
About This Article
Article SummaryX
To relieve your anxiety, try taking a few deep breaths into your belly, and exhaling slowly through your nose, which will calm your body. You can also try doing yoga or going for a walk to distract yourself from whatever’s worrying you. Additionally, it’s important to exercise a few times a week, since cardio releases endorphins that help your body manage stress. You can try riding your bike, running, or power walking to feel better. If a stressful event is causing your anxiety, make sure to talk to a loved one about your feelings so you can get some new perspective on your problem. To learn how to introduce mood-balancing foods into your diet to relieve anxiety, read more from our Counselor co-author.
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Medical Disclaimer
The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.
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