Anxiety disorders are believed to be one of the most common mental health conditions in America, with an estimated 31.1% of people suffering from it at some point in their lives. While these conditions are very treatable, only about 40% of sufferers receive any type of treatment for these conditions. Whether you suffer from anxiety disorders or just struggle with anxiety creeping up on you, the goal here is to offer the best tips for reducing your anxiety.
Sometimes you just need to remember to breathe. This is sometimes all you need to do, or it can be the first step to reducing your anxiety. As soon as you feel anxiety coming on, take a moment to breathe and collect yourself. Meditation and breathing daily can work wonders in reducing your anxiety on a regular basis but breathing allows you to take control of the problem the minute it happens. Focus only on your breathing, as you inhale and exhale, making longer and more deliberate breaths.
Exercise can work wonders on your mental health, especially if you fit in at least 20-30 minutes of exercise every day. There are a few ways why exercise works. For one thing, as you exercise it can reduce the stress hormones that can contribute to your anxiety. It also gives you something to focus on. As you run, you can focus on the beautiful scenery around you or the music you are listening to. One type of exercise that is believed to be especially beneficial in treating anxiety is yoga.
Use a Distraction
Distracting yourself from your dailies worries is a great way to unwind and reduce your anxiety. Get lost in an audiobook. Take some time to listen to that podcast you’ve been wanting to. Just sit around with your eyes closed, listening to your favorite music. Finding something that you can completely immerse yourself in will be an effective approach to treating and reducing your anxiety.
Reduce Your Caffeine Intake
If you’re like most people, you probably live off of coffee to help you make it through the day. However, that’s not the only way people consume caffeine every day. Some pain medicines have caffeine, as does chocolate. Your favorite soda may contain it as well. Caffeine, especially when you consume too much of it, can cause your anxiety to spike. In some cases, just reducing your caffeine intake can do amazing things to reduce your anxiety.
Do you have a project coming up that you’re nervous about? Sometimes people have the habit of holding off on doing certain things just because they are so nervous about doing them or because of the high levels of stress that it causes. The problem with this approach is that eventually the deadline will get close, then you get anxious that you won’t finish the project in time.
Anxiety can happen for a variety of reasons. Knowing your triggers is a great first step, but you need long-term strategies that will help you overcome your anxiety.