Anxiety is one of the common mental health issues faced by almost everyone. We live in a world of tech wherein everything is getting modernized. Anxiety is that part that needs to be managed on a regular basis to keep going through life and work in a positive manner. But, do you know anxiety can be good also? It’s not always bad as it can make us aware of danger and motivate us to stay prepared and organized. An unrecognized level of anxiety can impact your mental and physical health negatively. Therefore, it is important to learn your symptoms and take control of your anxious episodes so that you can live life positively. In this blog, we will be discussing 10 effective yet simple ways to reduce anxiety. So, let’s get started.
Table of Contents
10 Simple and Most Effective Ways to Reduce Anxiety
1. Stay active
Regular exercising is not only important for maintaining your physical health but it can also be important for your mental health. Research states that regular exercising can reduce the risk of anxiety disorders and additionally, it can also provide complete protection for preventing other mental health issues. If you don’t have time to exercise regularly, you can also focus on simple walking, jogging, or running in the natural surroundings. Additionally, by staying active throughout the day you can also increase willpower and concentration levels.
2. Avoid alcohol and drugs
We all know that alcohol and drug consumption can never be of good use and always leads to physical or mental health issues. Research states that heavy drinking or drug usage can misbalance neurotransmitters. Therefore, try avoiding or quitting alcohol or drug consumption completely from your life. Try to move on a positive and healthy route so that you can focus more on your personal growth.
3. Consider quitting smoking
Research shows that smoking can have various negative mental and physical impacts similar to alcohol and drug usage, therefore, stop smoking as it can worsen your anxiety. research also shows that when we start smoking, it puts us a risk of developing anxiety disorders. According to the research, a higher intake of nicotine can alter the pathways in the brain and as a result, it can increase anxiety.
4. Limit your caffeine intake
If you are experiencing anxiety on a regular basis, then please note that it could be due to high caffeine intake. Therefore, start limiting your caffeine intake from today itself as it may worsen your symptoms like increased jitters and nervousness. Additionally, it can increase the risk of panic disorders. Research shows that high caffeine intake is related to high anxiety and can show the same symptoms when we consume alcohol.
5. Focus on getting good quality sleep
Sleep is the most important factor in maintaining your mental and physical health. every research and study shows that it is really important to get proper deep sleep to maintain your overall health. According to studies, adults should focus on getting 7 to 9 hours of sleep every night. In order to achieve deep sleep, you must avoid using digital devices in bed and maintain the temperature of the room.
6. Be mindful and try meditation
Mindfulness is all about being fully aware of the present moment and mindfulness can be achieved by practicing meditation every day. Meditation allows us to notice our thoughts without judging ourselves. Famous therapy treatment like cognitive behavioral therapy (CBT) is based on meditation techniques. Studies stated that everyone should practice meditation for 30 minutes to ease problems related to mental health. Below are some of the highly practiced meditation techniques for reducing anxiety:
- Movement Meditation
- Mantra Meditation
- Mindfulness Meditation
- Spiritual Meditation
- Focused Meditation
- Visualization Meditation
- Loving-kindness Meditation
- Progressive Relaxation
7. Eat a balanced diet at regular intervals
Dehydration and low blood sugar levels can have various negative mental health impacts due to less and improper nutrition intake. Therefore, we must always focus on munching in small and regular intervals so that our body can stay hydrated and blood sugar levels can be maintained. Moreover, we must focus on eating the right nutritious foods. Eating packaged and processed foods can increase anxiety; therefore, we must eat fresh, raw, and nutritious.
8. Try deep breathing exercises
Deep breathing can help improve overall mental and physical health. When our body is indulged in shallow and fast breathing, it can alleviate our anxiety and can result in dizziness, panic attacks, fast heart rate, or lightheadedness. Deep breathing is a slow and deliberate process of taking deep, slow, and even breaths to maintain overall well-being and restore normal breathing patterns. Some of the best deep breathing exercises practiced for reducing anxiety are:
- Alternate-nostril breathing
- Belly breathing
- Box breathing
- 4-7-8 breathing
- Lion’s breath
- Mindful breathing
- Pursed-Lip Breathing
- Resonance Breathing
- Simple Breathing Exercise
- Shallow Breathing
- Chest vs. Abdominal Breathing
9. Try aromatherapy
Aromatherapy is a healing treatment that has been used since ancient times. This practice includes the usage of natural plant extracts and oils for promoting overall well-being like the spirit, body, and mind. The major goal of aromatherapy is to improve emotional and physical well-being. Essential oils used in practicing aromatherapy are natural plant extracts that have healing properties. Aromatherapy can be used in the form of a diffuser or by adding some drops of essential oils in the warm bath which helps clients to relax, promote healthy sleep, boost mood, and reduce blood pressure and heart rate.
10. Try different types of teas
We all know that green tea has various physical and mental health benefits. But, you will be amazed to know that there are other different types of teas as well like chamomile tea, herbal tea, oolong tea, and more which help us in keeping our mental health intact. The different types of teas are filled with natural chemicals or mood boosters that help in reducing symptoms related to stress, anxiety, and more.
I hope this blog helps you with the 10 best and simplest ways to reduce anxiety.