Those who suffer with anxiety often feel powerless to change their life and circumstances. While treatment options can relieve many anxiety symptoms, taking charge of one’s lifestyle and habits can both help reduce anxiety and build confidence.
1. Build your support system. People that you confide in, trust and who can make you laugh are invaluable. Make sure you make time for them and let them in on your struggles. Just sharing your load a little will deflate anxiety.
2. Avoid alcohol, cigarettes and caffeine. These substances tend to increase anxiety symptoms and defeat a healthy lifestyle.
3. Eat healthy by making sure you get plenty of veggies, whole grains, lean proteins and naturally sweet fruits. Don’t let your anxiety spoil your appetite and lead to skipped meals. You should aim for four or so smaller meals a day. Omega 3 rich and B vitamin rich foods are especially good choices in fighting anxiety.
4. Develop a regular exercise routine. If you can combine it with a little fresh air and some sunshine, all the better. Brisk walks, gardening or bicycling are great options for healthy exercise. However, just taking the stairs rather than the elevator, and running in place in your living room during commercials can add up to healthier bodies. Additionally, exercise releases positive feeling chemicals into your system and can help you sleep better at night. Exercise is linked to reduced depression and anxiety as well.
5. Get a solid eight hours of sleep a night. Have a regular routine for bedtimes to make sure your sleep doesn’t get off-track. For those suffering from anxiety-induced insomnia, try aromatherapy
scents like lavender which is supposed to be relaxing. Take a warm bath, have a cup of chamomile tea and read something that is enjoyable but not too exciting before bedtime. Make sure your bedroom is free of work and mess so you can relax.
6. Get involved. Researchers have found that altruistic pursuits aid in reducing stress and anxiety in individuals. The exception is with those who are full-time caregivers to aged parents or ill or handicapped family members, since they may experience burn-out. For others though, giving of one’s time and talents can provide what is called a “helper’s high.”
7. Religious or spiritual outlets particularly those that focus on love and forgiveness can help in alleviating stress and anxiety.
8. Meditation, yoga and prayer are positive pursuits that can help a person battle back anxiety through pro-active measures.
9. Fun and games. Playing games with others, getting out and playing sports or pursuing a hobby are all ways to increase happiness and decrease anxiety in your life.
10. Smile and laugh at every opportunity. While it seems superficial particularly if you don’t quite feel like doing it, putting a smile on or letting go of a giggle does reduce anxiety and stress in people.
11. Journal your feelings and identify situations that trigger anxiety in your life. Also journal about what in your life you can control and realize what is out of your hands.
12. Rediscover lost loves. No, you don’t have to call your senior high prom date. Reclaim yourself and your joy by picking up past pursuits that you have let slide. Tennis, collecting dolls, or painting or piano. Whatever you used to love to do in your spare time are probable anxiety-reducers.
13. Breathe. Be aware of muscle tension or nervous habits and should you start experiencing symptoms of acute anxiety, take a moment to just breathe slowly and deeply. Visualize a favorite, relaxed scene while you do this.
14. Connect with nature. Visit a local park or the botanical garden. Take a drive through a nearby state park and stop to take in the scenery. Build a birdfeeder and watch your visitors.
15. Do a little Doctor Doolittle and visit some animals. Petting a cat or dog can lower stress levels, so if you don’t have a pet borrow one or take a trip to the shelter or pet store. For a fun outing, go to the zoo and don’t skip the petting zoo.
16. Aim for at least one special happy moment in each day. Do a crossword puzzle, watch a favorite TV program or movie, listen to your favorite CD. Anything that brings you pleasure is beneficial. Just allow yourself at least a few minutes for simple joy in each day.
17. Avoid negative people whenever possible, or learn ways to deal effectively with the unavoidable ones. Negativity breeds more negativity and anxiety thrives in such environments.
18. Don’t eat fatty junk foods or high fat foods whenever possible.
19. Give yourself permission to be imperfect. You might need to remind yourself of this specifically every day. Let yourself off the hook for past failures. While you’re at it, forgive others as well.
20. Set goals for yourself and look forward to things in your life, big and small.