Bharat SainiLast Updated on October 29, 2019 by Bharat Saini
Some anxiety in life is normal and is a byproduct of living in the world we live in—often full of stress and chaos. Not all anxiety is bad. It can alert you when danger is near and motivate you to be better prepared and organized. However, anxiety can become a daily struggle, and when it does, it’s important to take steps to manage it before it negatively impacts your quality of life. Unchecked anxiety disorders can have profound effects on mental, emotional, and even physical health.
Here are some effective, research-backed tips to help manage anxiety levels:
Stick to a Regular Sleep Schedule
Mental health and sleep are closely connected. According to the American Psychological Association, sleep deprivation negatively impacts mood, cognitive function, and psychological health. A consistent sleep schedule helps regulate your body’s circadian rhythm, which significantly reduces anxiety.
If you struggle with maintaining a routine, start small. Gradually adjust your bedtime and wake-up time to be more consistent. Incorporate relaxing bedtime rituals like reading, taking a warm bath, or meditating to signal to your body that it’s time to wind down. According to research published in the journal Sleep Medicine Reviews, maintaining a healthy sleep schedule can reduce symptoms of insomnia and anxiety.
Use a Weighted Blanket
Weighted blankets are gaining popularity as a natural method for reducing anxiety and insomnia. Research from the Journal of Sleep Medicine & Disorders found that weighted blankets provide deep pressure stimulation, which mimics the feeling of a firm hug, helping to reduce anxiety and improve sleep quality. Deep pressure helps lower cortisol levels (the stress hormone) and promotes the production of serotonin, the “feel-good” neurotransmitter.
If you have anxiety-related insomnia or feel restless at night, using a weighted blanket may provide the calming sensation needed to relax and fall asleep. However, weighted blankets might only suit some, especially people with certain medical conditions like sleep apnea. Always consult a healthcare provider before making significant changes to your sleep routine.
Find the Right Therapist
When considering psychotherapy, finding the right therapist is crucial for effective treatment. Different types of therapy, such as Cognitive Behavioral Therapy (CBT), are particularly effective for anxiety disorders. According to the study by National Institute of Mental Health, CBT helps individuals identify and change patterns of negative thinking, which can contribute to anxiety.
Take your time when selecting a therapist at Honey Lake Clinic, USA, and don’t hesitate to switch if you feel you’re not connecting. Finding a therapist they feel comfortable with may take time, but it’s worth the effort to ensure you’re getting the best support for your needs.
Talk to Your Doctor about Medication
Medication may be a beneficial option if your anxiety symptoms are severe or debilitating. Medications like Selective Serotonin Reuptake Inhibitors (SSRIs) and benzodiazepines are commonly prescribed to treat anxiety disorders. SSRIs increase serotonin levels in the brain and are typically used for long-term treatment, while benzodiazepines are more for short-term relief of acute anxiety.
Always consult your doctor to discuss whether medication is right for you. It’s essential to have a comprehensive understanding of potential side effects and the long-term impacts of taking anti-anxiety medications. While medication can provide relief, it’s usually most effective when combined with therapy and lifestyle changes.
Reduce Alcohol Consumption
While alcohol may seem like a quick fix to relieve stress, it can ultimately worsen anxiety. Alcohol is a depressant that can alter brain chemistry and disrupt your natural sleep cycle. According to research from the National Institute on Alcohol Abuse and Alcoholism, while alcohol may initially reduce anxiety, it often intensifies it later due to its impact on neurotransmitters like serotonin and norepinephrine.
It’s crucial to monitor your alcohol consumption, especially if you find yourself using it as a way to cope with stress or anxiety. Consider cutting back or replacing that glass of wine with other relaxation techniques, such as deep breathing or a warm bath.
Exercise Regularly
Exercise is often referred to as nature’s antidepressant. Physical activity releases endorphins, chemicals in the brain that improve mood and reduce anxiety. According to a study published in Frontiers in Psychiatry, regular exercise can lower the likelihood of developing anxiety by reducing stress hormones and improving sleep and energy levels.
You don’t have to become a marathon runner to experience the benefits. Even moderate activities like walking, cycling, or yoga for 30 minutes daily can significantly reduce anxiety. The anti-anxiety effects of exercise are long-lasting, improving physical and mental health over time.
Meditate
Meditation is an effective, scientifically backed method to help manage anxiety. A study by John Hopkins University found that mindfulness meditation can help reduce symptoms of anxiety, depression, and pain. Focusing on the present moment and practicing mindfulness can interrupt the cycle of anxious thoughts and cultivate a sense of calm.
Start with just 10-15 minutes of meditation a day. There are many guided meditation apps and resources available that can help beginners. Over time, regular practice can lead to noticeable reductions in stress and anxiety.
Build a Support Community
Connecting with others who share similar experiences can be a powerful way to manage anxiety. Group therapy or support communities provide a sense of belonging and reduce feelings of isolation. By sharing personal experiences and coping mechanisms, you can find new strategies to manage anxiety more effectively.
If joining a local group isn’t an option, there are numerous online communities and forums where people come together to discuss their mental health challenges and support one another.
Eat Brain-Healthy Foods
A healthy diet can play a major role in managing anxiety. Research from Harvard Medical School indicates that foods rich in omega-3 fatty acids, such as salmon, chia seeds, and walnuts, can help reduce anxiety by supporting healthy brain function. Blueberries, rich in vitamin C and antioxidants, help combat oxidative stress, which increases anxiety.
Incorporate foods like avocado (high in B vitamins) and asparagus (rich in folate) into your diet. These nutrients help the body produce serotonin, a neurotransmitter that regulates mood and reduces anxiety.
Discover Helpful Coping Mechanisms
Coping mechanisms are essential tools for managing anxiety symptoms. Journaling, listening to music, or expressing yourself can help channel your anxious energy into positive, creative outlets. Studies published in the Journal of Positive Psychology show that engaging in creative activities improves mood and reduces anxiety symptoms.
For a more hands-on approach, some people find that Kava—a plant-derived beverage known for its calming effects—can help reduce stress and anxiety. However, Kava should be used cautiously, as overuse may negatively affect the liver. You can find kava shops close by over the internet to get some kava for yourself.
Avoid Self-Medicating with Marijuana or Other Recreational Drugs
While marijuana is sometimes used to relieve anxiety, it can have unpredictable effects. A study published in JAMA Psychiatry found that people who reduced their cannabis use experienced improvements in anxiety and depression symptoms. On the other hand, CBD, a non-psychoactive component of cannabis, has shown promise in relieving anxiety without the mind-altering effects of THC. Many people find relief through CBD products, like those available from Pure Hemp Farms.
Quit Smoking
While cigarettes may seem like a quick stress relief tool, they exacerbate anxiety over time. Nicotine alters brain chemistry, particularly the pathways involved in mood regulation, making anxiety worse. A study in the American Journal of Public Health found that quitting smoking can improve mental and physical health, reducing stress in the long run.
Consider using alternatives like delta-8 gummies, which may help ease the transition from smoking while providing relaxation without the harmful effects of nicotine.
Cut out Caffeine
Caffeine, found in coffee, tea, and many energy drinks, is known to increase anxiety by stimulating the central nervous system. Research from the Journal of Anxiety Disorders highlights how caffeine can mimic symptoms of stress—such as increased heart rate, nervousness, and restlessness—making anxiety worse. Cutting back on caffeine can lead to significant improvements in anxiety symptoms for many individuals.
If you’re a regular coffee drinker, try replacing caffeinated beverages with herbal teas like chamomile or peppermint, which have calming effects.
Try Aromatherapy
Aromatherapy uses essential oils to promote relaxation and well-being. Studies from the National Institutes of Health show that certain essential oils, such as lavender, chamomile, and bergamot, help reduce anxiety, improve mood, and promote sleep by lowering blood pressure and heart rate.
You can incorporate aromatherapy into your daily routine by using a diffuser or applying diluted essential oils to your skin.
Breathe Deeply
Deep breathing exercises can quickly calm the body and shift it from the “fight-or-flight” response associated with anxiety into a relaxed state. Research from Harvard Health Publishing shows that deep breathing helps to lower cortisol levels and reduce physical symptoms of stress, such as a racing heart or tense muscles.
One common technique is 4-7-8 breathing: Inhale deeply for 4 seconds, hold the breath for 7 seconds and exhale slowly for 8 seconds. Repeat several times to center yourself and reduce anxiety.
You can take meaningful steps toward managing anxiety by following these tips and strategies. Remember, anxiety is manageable with the right combination of treatments, lifestyle changes, and coping mechanisms. Always consult with a healthcare professional before making significant changes to your mental health routine, and be patient with yourself as you explore what works best for you.
