1. Keep physically active.
Develop a routine so that you are physically active most days of the week. Physical Activity is a powerful stress reducer. It can improve your mood and help you stay healthy. Start out slowly, and gradually increase the amount and intensity of your activities.
2. Avoid alcohol and recreational drugs.
These substances can cause or worsen anxiety. If you can not quit on your own, see your health care provider or find a support group to help you.
3. Quit smoking, and cut back or quit drinking caffeinated beverages.
Nicotine and caffeine can worsen anxiety.
4. Use stress management and relaxation techniques.
Visualization techniques, meditation and yoga are examples of relaxation techniques that can ease anxiety.
5. Make sleep a priority.
Do what you can to make sure you are getting enough sleep to feel rested. If you are not sleeping well, talk with your doctor.
6. Eat healthy foods.
It is believed a healthy diet that incorporates vegetables, fruits, whole grains and fish is linked to reduced anxiety, but more research is needed.
7. Identify triggers.
Learn what situations or actions cause you stress or increase your anxiety. Identifying triggers is a proactive approach to taking control back in your life.
8. Keep a journal.
Keeping track of what is happening in your life can help you identify what is causing you stress and what seems to help you feel better.
9. Socialize…or not
Some of us are social butterflies and we get our energy by being around others. Some of us are not and we get our energy by spending good quality alone time. Know which one you are and actively seek moments out to recharge your battery.
10. Practice focused, deep breathing 4-5-6
Try breathing in for 4 counts and breathing out for 5 counts for 6 minutes total. By evening out your breath, you will slow your heart rate which should help calm you down.
Your worries may not go away on their own, and they may worsen over time if you don’t seek help. See your health care provider or a mental health provider before your anxiety worsens. It’s easier to treat if you get help early.