Anxiety is a state of mind that we all experience in different circumstances. Feeling stressed when we're busy, excited, or ahead of an exam or event is natural, but chronic anxiety goes beyond just stress. When the restlessness has lasted for a long time and there is no way to relieve it, the best solution is to take a closer look. Anxiety can manifest itself in the form of a mental problem, sometimes causing panic attacks, social anxiety, obsessive disorders, and debilitating phobias. If you feel overwhelmed with anxiety and it seems to you that it is compromising your health, it is important to seek help from a psychologist or psychiatrist.
Steps
Method 1 of 3: Change Your Lifestyle
Step 1. Eliminate foods and drinks that cause anxiety
It might seem like a trivial solution, but changing your daily diet can have a noticeable effect on your stress level. If you often feel anxious, stressed, or panicked, try to implement at least one of the following changes. Analyze your daily habits in relation to the following substances known to cause stress:
- Coffee. The most loved and widespread energizing drink in many countries of the world is also one of the main causes of the onset of anxiety. If you have a habit of drinking a cup every morning, try switching to decaf tea or another caffeine-free hot drink for a few weeks. It may not be easy, but you will likely find that you feel less stressed during the withdrawal period.
- Sugars and starches. Many people have a habit of eating sweets or starchy snacks (such as pizza) to relieve stress. In many cases, eating can really help us feel calmer, but it's only a temporary benefit. In fact, the rapid fluctuation in blood sugar levels that occurs when we eat these foods risks aggravating stress and nervous tension.
- Alcoholic beverages. After a stressful working day, many people try to relax with a couple of drinks. Alcohol can give the impression that the anxiety disappears quickly, but the aftereffects cancel the temporary feeling of relaxation. Try to drink alcohol only infrequently, and on those occasions also drink plenty of water to reduce the risk of suffering from a stressful headache.
Step 2. Incorporate foods that stimulate a good mood
Keeping yourself healthy by following a balanced diet can help improve your mood. When you provide your body with the right nutrients, it can better fend off anxiety during times of stress. To avoid the negative effects that alcohol, coffee, and sugars cause on the mind, try replacing them with fruit and vegetable-based dishes and drinks.
- Increase your intake of antioxidant-rich foods, such as blueberries or acai berries. They help improve mood and reduce the levels of stress hormones.
- Try foods rich in vitamins D, B and E - eggs, almonds and salmon;
- Foods high in omega-3 fats - including walnuts or flax seeds
- Foods high in minerals, such as magnesium, include whole grains (bread and pasta), maca root, and seaweed. Most people do not get enough magnesium and as a result develop several negative symptoms, including anxiety.
- Foods and drinks that contain gamma-amino-butyric acid (GABA), a type of neurotransmitter that promotes sleep and relaxation, should be taken regularly. They include, for example, kefir (a drink obtained from the fermentation of milk), kimchi and oolong tea.
Step 3. Practice physical discipline that will help you reduce anxiety
Studies have shown that exercising regularly relieves the symptoms of anxiety related to daily tasks and helps to treat ailments. Exercising increases the feeling of well-being both during training and in the following hours. Aerobic disciplines, such as running or biking, but also strength and endurance exercises, such as weight lifting and other muscle-building exercises, can help you fight anxiety.
- Try yoga. The relaxing atmosphere and the ability to calm the mind and focus on one's inner self for an hour or more make it a particularly suitable discipline for relieving anxiety.
- If the mere thought of having to exercise makes you anxious, try incorporating low-intensity exercise directly into your daily routine. You don't need to go to the gym or play a team sport to get moving. Simply walking close to home will improve your mood every day.
Step 4. Do some breathing exercises
Taking slow, deep breaths allows you to immediately reduce your stress level. Most people breathe in the upper chest only, minimally filling the lungs and exhaling hastily. In stressful situations, we tend to breathe even more quickly and superficially, further aggravating the feeling of tension. The right thing to do is try to breathe with your abdomen or diaphragm. With each breath your belly should swell and then deflate.
- Taking slow, deep breaths allows you to inhale more air, bringing significant benefits to the body. For example, it serves to regulate blood pressure, relax muscles and calm the mind and body.
- Try inhaling as you count to 4, hold your breath for a count of 3, then exhale again for a count of 4. Try to take a maximum of 8 breaths per minute, or less, to be able to relieve your anxiety quickly.
Step 5. Do something you enjoy
Often, tensions build up because we never have a chance to detoxify from the problems that plague us. Spend at least ten minutes a day practicing a hobby or pastime that allows you to relax. For example, try reading, playing sports, playing an instrument or creating something with your own hands. Having an escape valve will help you take worries off your mind in the immediate, but also in the long term.
- If you have little free time, you can try taking lessons in a subject that interests you. If you like costume jewelry accessories, you can learn how to make them yourself by taking a class. If you've always wanted to learn a foreign language, try taking lessons from a private teacher or sign up for a course organized by your community.
- Make a conscious decision not to think about worries in the slightest as you engage in your favorite activities. Forgetting it for a few hours will help you stop ruminating and give you a chance to fully enjoy what you are doing.
Step 6. Relax at home in the company of family and friends
When you are at home you should be completely relaxed. Your home and the people you love should represent your sanctuary. When faced with stressful situations, try to find time to relax with your family. Do what you can to be able to spend some time with the people you care about in a peaceful, tension-free environment.
- Take a warm bath, listen to soothing music, and avoid any situation that might make you even more anxious.
- If you live alone, invite a friend to join you or date. Spending some time with your loved one has a calming and reassuring effect.
- Tell a friend or family member how you feel. For example, you might start by saying "I've been feeling very anxious lately and I am having a hard time finding peace of mind. Have you ever felt the same way?"
Step 7. Get some sun
Vitamin D deficiency could impact your anxiety state. The best way to increase levels is to expose yourself to sunlight for at least fifteen minutes a day. If necessary, you can also take vitamin D supplements.
Step 8. Don't overload yourself
If you have a very busy schedule, have a habit of taking work home, or are stressed out trying to always get the best grades, you are likely to feel overwhelmed often and consequently more anxious than necessary. Try to distinguish which activities are indispensable by neglecting the others for a short time. Taking time to be alone and dealing with your anxiety will help you feel better in the future.
- Spending time with friends can be fun, but making regular or too frequent meetings can make you feel anxious because of the fear of not being able to keep up with your commitments or lack of time to dedicate only to yourself. Plan occasional meetings interspersed with numerous moments to be reserved exclusively for your well-being.
- Learn to say "no" to some requests. Whether it's a new job assignment or a simple commission, there's no harm in opposing a rejection from time to time.
Step 9. Get plenty of sleep
Lack of sleep is one of the main causes of fatigue and irritability, conditions that worsen in individuals who usually suffer from anxiety. When you don't get enough sleep, you tend to get even more anxious by worrying more than you should. So try to get 7-9 hours of sleep a night.
- Try going to bed and getting up at the same time every day. This way your sleep cycle will become more regular and you will be more likely to sleep well.
- If you have trouble falling asleep or happen to wake up during the night, try taking a melatonin supplement. It is a hormone that the body naturally creates to fall asleep. You can buy it in the form of a food supplement in herbal medicine or pharmacy, talk to your doctor to find out in what doses it is best to take it.
- During the last hours of the day it is best to avoid staring at the TV, computer or mobile phone screen. The intense light emitted by these electronic devices interferes with the body's natural rhythms, hindering sleep and melatonin production.
Method 2 of 3: Combat Anxiety Using Mental Techniques
Step 1. Address the stressors you can control
The situations that cause the onset of anxiety are numerous; to fight it, you should try to define them better in order to be able to find solutions. For example, if you have to fill out tax forms, you may feel like you have a lot of weight on your shoulders until you're finally done.
- If the stress is caused by your job or financial situation, you may want to consider finding a job that can offer you a better salary. You may also be able to get certified or go back to school to increase your learning possibilities.
- Use a journal to try to figure out what negatively affects your mood. By writing down your thoughts, you may find that many situations make you anxious even if you are not aware of them. Additionally, you may find some helpful hints to help you cope with anxiety.
- Learn as much as possible about the topic of anxiety. Even just understanding how anxiety works and what causes it could help you feel more in control.
- Even when the situation that is causing your anxiety seems impossible to control, there may be things you can change to make it less stressful. For example, if the approach of the Christmas holidays makes you anxious because you know you will need to visit your family, look for an alternative way to handle the situation. You can try to host your family in your home, to avoid having to travel for a long time, or perhaps organize a Christmas lunch at a restaurant so as not to have to cook for many people. Try to understand how you can change the situation that worries you.
Step 2. Avoid anxious situations that you are unable to control
In some cases, the simplest thing to do is stay away from stressors. If you don't like flying and feel you can not do anything to allay this anxiety, choose to reach your destination by car. Recognize your limitations to safeguard yourself. Remember, however, that if anxiety is negatively interfering with your daily life, it is important to try to find a solution. For example, if you do a job that requires you to travel often by plane, the choice to drive may not be viable, so it would be better to ask a psychologist for help to be able to overcome the fear of flying.
- If you notice that you have become less efficient in some areas (economic, social, work or personal), for example if you have lost your job, got a bad grade, are experiencing a period of tension in the family or are having difficulties in other areas, and do you think the reason is that you are avoiding some situations that make you anxious, it is best to seek help from a psychologist.
- If some of the people you usually hang out with make you anxious and you don't have the ability or the courage to face them to try and resolve the situation, find ways to see them as little as possible.
- If you are stressed by work or school, turn off your computer and cell phone for a while every day to at least temporarily forget about your worries. If you know work emails make you anxious, try avoiding them for a while.
Step 3. Meditate
Relaxation and meditation techniques are very helpful in relieving anxiety. There are different types of meditation, the advice is to experiment with different ones to choose the most effective one in your case. You can meditate only in moments when you feel anxiety coming to try to relax or even every day to keep stress under constant control.
Guided meditation is an excellent option for beginners. You can search for a teacher in your area, purchase a meditation CD, or search for audio online. You will learn techniques that will help you calm down when your heart rate increases or you feel like you have lost control over your thoughts
Step 4. Practice mindful meditation
It teaches you to focus on a particular thought (or a pattern of thoughts), which makes you anxious, to allow the mind to linger on it until it naturally recedes leaving it free. All you need to do is choose a quiet place to sit and reflect for five minutes at the start of each day. Here's what you need to do in detail:
- Sit comfortably, then close your eyes;
- Spend 5 minutes focusing exclusively on your breath, feeling the air rhythmically entering and exiting your body and noticing how your chest and abdomen swell and deflate.
- Now welcome an emotion like anxiety, depression, a painful memory, or a recent fight. Keep it in your mind trying not to let your thoughts wander elsewhere. All you have to do is sit "together" with that emotion, as if it were a friend.
- Observe the emotion. Be aware of how you feel and say aloud: "I'm here for you. I'll sit in your company for as long as necessary."
- Allow it to manifest and notice how it changes. If you know how to treat her in a friendly way, she will begin to transform and fade away.
Step 5. Use the visualization
This is a process that helps you clear your mind of the thoughts and images that make you anxious by replacing them with pleasant and relaxing ones. Try using Guided Visualization to imagine a place where you feel completely safe and secure. Create a relaxing scenario in your mind by trying to include a large number of details to be able to fully immerse yourself in that peaceful place.
Shifting your focus from the situation that makes you anxious to your place of peace will help calm both your body and mind. At the end of the exercise, you will feel more predisposed to address the cause of the anxiety
Step 6. Seek help
For many people, talking about what makes them anxious can be a huge relief. If you feel the need to let off steam, tell your partner or friend how you feel and ask them for some advice. In some cases, the simple act of turning thoughts into words can greatly relieve stress.
- For example, you might say, "I'd like to talk to you about how I feel. I've been overwhelmed with anxiety lately, it's a feeling I can't get rid of."
- By regularly venting to the same person, you could risk overwhelming them with your worries. Be careful not to take advantage of your confidant's availability.
- If your anxiety has reached a high level, consider seeking help from a psychologist. In this case, you will be free to discuss your problems for as long as necessary and can also count on his preparation and experience.
Method 3 of 3: Combat Anxiety with the Help of the Doctor
Step 1. Consult a psychologist
It is important to understand when to seek professional help. If your anxiety has become chronic and you think it may be a disorder that requires the intervention of a therapist, see a psychologist or psychiatrist. Treating this type of ailment without a doctor's help is very difficult, so the sooner you seek help, the sooner you will feel better.
- While the word "diagnosis" may worry you, diagnosing a mental disorder, such as an anxiety disorder, allows a psychologist or psychiatrist to better treat your specific case.
- To find a therapist, ask your doctor for help. He will most likely be able to refer you to an experienced professional. Alternatively, you can search online or ask friends or family for advice if you know they needed it before you.
- It is very important to have confidence in your therapist and to feel relaxed and comfortable in telling your stories and difficulties. Furthermore, before making an appointment, it is good to inquire about the costs since only in some cases the therapy is covered by the national health service.
Step 2. Describe your symptoms to your doctor or therapist
His job is to help you, so try to be as specific as possible. Thanks to his experience, he knows how anxiety manifests itself. If there are some specific situations that make you anxious, it is important to let them know. In general, people with anxiety disorders respond well to therapy, but it is vital that the therapist has all the information needed to help you. For example, you could start by saying something like:
- "Normally I am calm, but when I visit a crowded place, I feel my heart rate and respiratory rate increase and I suddenly become very anxious".
- "My head is full of negative thoughts that prevent me from living life peacefully".
Step 3. Learn about cognitive behavioral therapy
This is a therapy where the therapist teaches you how to cope with your anxiety while working on the way you are used to thinking. During the treatment you will meet the therapist once every week or two. Treatment can be combined with medications and other forms of therapy.
- Your therapist may give you exercises to do between appointments. For the therapy to be effective, you need to do them all.
- Cognitive behavioral therapy can take a few months. Constant effort is absolutely necessary for therapy to be effective.
Step 4. Consider using medications
If anxiety has been with you for some time, sometimes preventing you from sleeping well or coping with your days normally, ask your doctor or psychiatrist to prescribe an anxiolytic medication. In many cases, they cause unwanted side effects or are addictive, so it is best to use them only as a last resort after experimenting with alternative methods, such as therapy, exercise or relaxation techniques.
Anxiolytic medications can treat panic attacks, extreme social anxiety, and other anxiety states. Your doctor will be able to recommend the one that best suits your needs
Step 5. Try a natural remedy
Some herbs, teas, and natural supplements are known for their ability to reduce anxiety symptoms. The effectiveness of homeopathic remedies is not scientifically proven, but herbs and herbal teas can be used to relax the mind and body. Try the following options:
- Chamomile flowers have been used since ancient times to relieve anxiety, stress and stomach ailments. The properties of chamomile are similar to those of tranquilizers. It can be taken in the form of herbal tea or a supplement.
- Ashwagandha is a herb used in Ayurvedic medicine that may be useful for anxiety. It can be found on the market as a supplement.
- Ginseng is known for its ability to relieve body tension. Try taking it daily as a supplement to counter the effects of anxiety.
- The Polynesian "kava kava" plant is known for its sedative power, which helps reduce anxiety. It can generally be purchased as a food supplement in herbal medicine or online.
- Valerian root owes its fame to its sedative properties. Use it to counter anxiety attacks when you feel like you can't go it alone.
Advice
- The anxiety won't go away overnight. It will take some time for the mind and body to learn to deal with it and manage it.
- Be kind to yourself. Anxiety is a very common emotion that you don't need to face alone.
- Don't try to hide your anxious states. Let people who love you know how you feel, they will be able to help you overcome difficulties.
- Make soap bubbles. Doing so forces you to focus on your breath, so it can help you calm down during anxiety attacks.
Warnings
- Depression and anxiety disorders should be treated by a professional. If you are concerned about your health, ask your doctor for help.
- Do not take any natural remedies without first informing your doctor.
