Feeling some anxiety is part of life, especially with a busy lifestyle. Job stress, family issues and lack of free time are all things that can contribute to anxiety. Some anxiety is actually a good thing as it can keep you motivated and prepared. However, if it plagues you on a daily basis, it might be time to get some help. It’s always best to see a doctor if you need help managing your anxiety, but there are also some things you can do at home to help yourself calm down and alleviate your symptoms.
Get Some Exercise
Any kind of physical movement is good for anxiety because it helps your body release endorphins that boost mood and help you shake your anxiety. The simple act of having something else to focus on can distract you from your anxious thoughts and help you think about something else. Listen to music if that helps or simply pay attention to your body as it moves. A walk around the block is a great idea for beginners but choosing activities you enjoy increases the chances that you’ll follow through and stick with it.
Create a Support Network
Having some trusted friends and family members you can rely on is important when you’re feeling anxious. Give one of them a call when things get to be too much. Having a sympathetic ear can help you manage your anxiety and help you feel better in the thick of things. Other people to add to your support network could be a member of the clergy, your therapist, a doctor or anyone else that you think would be helpful.
Meditation is a healthy lifestyle choice that helps you replace anxious thoughts with those that are calming. It also teaches mindfulness and living in the present moment, which can help you put aside your anxious thoughts and focus on what you’re doing at the time. Research shows that about 30 minutes of meditation each day works in a similar way to taking an antidepressant. Combining meditation with deep breathing exercises also helps. You can find many guided meditations online or via apps that you can download to your phone.
Overhaul Your Diet
A poor diet can contribute to anxiety in a variety of ways. You may be dehydrated or have low blood sugar levels. Low magnesium levels can also play a role in anxiety, as can a diet high in processed foods and artificial colors. By eating a well-balanced diet with foods from each food group instead of junk food, you can ensure that you are getting adequate amounts of the vitamins and minerals your body needs to function properly. It’s also important to make sure you are staying hydrated.
Aromatherapy is a practice that utilizes scents to promote overall well-being. These scents are typically delivered via essential oils, which can be used in diffusers or incense tools. They can also be added to your bath or inhaled directly from the container. Studies have found that aromatherapy can help people relax, sleep better and elevate their mood. Good choices include lavender, bergamot and grapefruit. Experiment with scents to find what works best for you. Keep in mind sensitivities and allergies so that you aren’t using oils that make you feel worse.
Get Better Sleep
When you’re anxious, getting a good night’s rest can be difficult. However, adequate sleep at night can help you control your anxiety during the day, so it’s definitely something you should make a priority. One of the best ways you can ensure that you drift off at night is to avoid your screens for about an hour before bed. That includes your phone and tablet, as well as the television. Instead, wind down by reading a book or meditating before you get into bed. Create a consistent sleep schedule and make sure your room is conducive to sleeping – cool and dark. If you’re still having trouble sleeping, talk to your doctor about other ways to get back on track.
Other healthy choices you can make for yourself include avoiding caffeine and alcohol and quitting smoking if you use cigarettes. It’s also important to meet with your doctor regularly to make sure you are taking all of the necessary steps to ensure that you have your anxiety under control.