Content

• To step
• Method 1 of 3: Form new mental habits
• Method 2 of 3: Make lifestyle changes
• Method 3 of 3: Consider medication
• Tips

We all have to deal with anxiety from time to time. Feelings of fear and worry that something bad might happen can really disrupt your daily life. It can therefore be difficult to relax and enjoy the present moment. Sometimes the worry goes away when the cause goes away, but for many people it lingers, ruining their enjoyment of life. Taking steps to learn new physical and mental habits is the first step to relief.

To step

Method 1 of 3: Form new mental habits

1. Address causes that can be changed. Sometimes you can feel overwhelmed by millions of little things left to do. On their own, the items on your to-do list won't be a major source of stress, but the accumulation of all those little obligations together can feel like a terrifying burden. By tackling the things you can influence one by one, you will immediately feel a lot less anxious.
   • Do small, tedious tasks right away so they don't pile up. Pay your bills and parking fines immediately, file your tax returns in plenty of time, register for classes well in advance, keep track of your checkup appointments with doctors and dentists, and so on.
   • You may be able to control situations that seem to get out of hand if you look at them from a different point of view. For example, if you dread going to a family reunion, agree with yourself how long you are going to stay. Make sure your places to stay are comfortable. If, after taking these kinds of measures, you still have feelings of great anxiety, you can always decide not to go. You decide how you spend your time.
2. Change your way of thinking about causes of fears beyond your control. Some sources of fear are not going to disappear for the time being. Illness, financial problems, relationship problems, and other long-term sources of anxiety cannot be easily resolved, but thinking differently can reduce the stress and anxiety they trigger.
   • Do what you can to improve the situation. For example, you can talk to a financial consultant to help you sort out your financial problems. You can make time to help a loved one who is sick. You can talk to your partner about taking relationship counseling.
   • Limit the time you spend actively thinking about your main sources of stress. You cannot change everything through obsessive worry. Do what you can, and then start thinking about something different or doing something fun. Consider, for example, taking a nice walk or watching an episode of your favorite program.
3. Train your brain to calm down. Have you ever tried meditation? It is a useful aid for immediate relaxation. With a little practice, it can make a marked difference in your long-term mood and improve your mental health.
   • If you're just getting started, get a guided meditation CD, or join a meditation class. The group teacher will teach you how to relax your mind and reach a state of calm when your thoughts run off with you again.
   • Mindfulness meditation is also a good one. This includes focusing on the source of the fears until you have it all thought through and your mind is free to think about something else for the rest of the day. If you regularly wake up in the morning full of troubled thoughts, get up and go to a quiet place in the house. Spend five minutes on your concerns and how to deal with the problems that you can influence. Then start your day, knowing you've already tackled what's bothering you.
4. Talk about your feelings. Bottling up your worries is a recipe for panic attacks. It is important to discuss your concerns with someone. You can look at them from a different perspective and even get some good ideas to solve some of the problems you run into.
   • Talking to a trusted loved one is a good place to start. Your partner, parent, sibling, or a close friend knows you well and can provide you with a viewpoint on how to ease your concerns. On the other hand, the people close to us may be the cause of the unrest.
   • Talk to a therapist. Therapists are trained, objective listeners who are paid to give you the tools to ease your fears. If you have persistent fears that you can't handle on your own, give therapy a chance.

Method 2 of 3: Make lifestyle changes

1. Stop eating and drinking things that increase your anxiety. You may be stoking the fires of your anxiety by regularly eating stress-inducing foods. By reducing your intake of harmful nutrients, you can go a long way in calming your mind and keeping your heart rate steady.
   • Limit the intake of sugary and starchy foods. Most "easy" foods fall into the sugar or starch category, but it is these foods that can spike your blood sugar levels and lead to more anxiety.
   • Drink less caffeine. Caffeine stimulates the nervous system, so that cup of coffee in the morning can make you even more restless. You can stop drinking coffee altogether, or you can limit yourself to one cup of coffee per day.
   • Limit your alcohol intake. It's tempting to have a glass of alcohol when you want to release your mind from stress. But that temporary relaxation that alcohol provides gives way to a heightened state of anxiety. Alcohol is a sedative that makes your mood worse, and the effects of alcohol on your body - dehydration, dehydration, and long-term negative health effects - increase your anxiety.
2. Include mood-balancing nutrients in your diet. In addition to eating plenty of fruits and vegetables, whole grains and lean meats to keep your body healthy, these nutrients also boost your mood:
   • Acai berries, blueberries and other antioxidant-rich foods. Detoxing your body can help reduce anxiety.
   • Foods that contain a lot of magnesium and potassium are naturally stress reducers.
3. Exercise regularly. Studies show that people who exercise regularly have reduced their anxiety. A physical workout improves your blood circulation and gets your mood-boosting endorphins pumping. Alternate all of the following forms of movement:
   • Cardio exercises such as running, fast walking, cycling or swimming.
   • Lifting weights to strengthen your muscles.
   • Strength-enhancing exercises such as yoga and Pilates.
4. Change your physical space. Sometimes anxiety is exacerbated by living or working in places where you are uncomfortable. The places where you spend most of your day have a lot of influence on your mood. Try making the following changes to reduce daily anxiety.
   • Get rid of clutter. Stacks of books and mail, stuff for glass bins, paper bin, etc. that need to be taken away or administration that needs to be cleaned up can make your anxiety much worse. Arrange your home and your workplace in such a way that everything has its own place, preferably out of sight, and take the time every day to tidy and put away your things.
   • Redecorate a few rooms. Freshen them up to give yourself a new perspective. Paint your bedroom or living room in a different color, buy new sheets or put some pillows down, and move your furniture.
   • Spend time in new places. Book a weekend outing or take a walk in a park on the other side of town. With that you bring some variation into your routine every so often. It can greatly improve your mood if you stimulate your brain with new sights, sounds and smells.

Method 3 of 3: Consider medication

1. Try a natural soothing medicine. Many people have already benefited from herbs and other natural products that have been proven to have a calming effect. You can go to a nearby health store and get one of these natural remedies:
   • Chamomile blossom. This powerful flower has a calming effect. Buy a sachet of chamomile tea or take chamomile extract or supplements.
   • Valerian root. This root is very effective as a relaxation agent.
   • Kava kava. This Polynesian plant has a narcotic effect and can therefore help treat anxiety.
2. Try prescription medications. In certain cases, anxiety cannot be removed by making mental and physical changes yourself. If you have panic attacks or think you have an anxiety disorder, it is important that you talk to a doctor. He / she may be able to prescribe a drug that has a strong effect on chronic anxiety.

Tips

• Use breathing techniques to calm you down.
• Take a nice long warm bath. It can relax you wonderfully.