According to the World Health Organization, about 300 million people all over the world struggle with an anxiety disorder.
If you suspect that you’re struggling with an anxiety disorder, you’re definitely not alone. You might be wondering, “Can I reduce anxiety?”
The answer is yes! There are plenty of things you can do to help reduce your anxiety, so keep reading to find out how!
Get Enough Sleep
First, you should make sure that you’re getting between seven to nine hours of sleep a night. However, a lot of anxious people might find this difficult because anxious people also suffer from insomnia.
But you can try some methods to help you fall asleep. For example, only use your bed for sex and sleeping. When you work in bed, you’re teaching your brain to recognize that place as somewhere for work.
So when it comes time to go to bed, you won’t be able to fall asleep.
You should also stop using any electronics a half-hour before bed. The blue light that your phone or tablet emits will mess with your circadian rhythm and make it harder to go to bed.
If your mind is too anxious for bed, try writing them all out on a piece of paper and putting it somewhere else when you’re going to bed.
Exercising releases endorphins and serotonin that will help calm you down and make your head clearer. It’ll also give you a chance to work through all of your thoughts so that you don’t have to carry them around with you all day.
It can be difficult to get into a workout routine especially if you’ve never done it before, but the key is to choose a workout that you love. Don’t worry about how many calories it burns, but care more about if you actually look forward to doing it.
When you actually enjoy it, you’ll be more likely to keep up with it which can help keep your anxious feelings at bay.
Meditation is also a great way to calm your mind, and it will give you the mindfulness to help you manage your anxiety and stress better.
If you’re wondering, “How can I practice mindfulness,” meditation is the best way to do it. You can find all kinds of free apps that will guide you through meditation that focuses on your breathing.
You block everything else out and just focus on your body and how it feels. It may be difficult at first, but once you get the hang of it, you’ll be more in control of your breathing and thoughts to calm your body.
If you are eating a lot of processed foods, you’re eating a lot of flavorings and preservatives that can actually change your mood. A diet that is also high in sugar can actually give you a more anxious personality as well.
If you notice that your anxiety starts getting worse for no reason, you may want to start tracking your diet. Keep a list of everything you ate and also how anxious you felt that day.
When you figure out if food is linked to your anxious thoughts, you can focus more on making sure you’re hydrated, eating better foods, and eating a lot of proteins, fruits, and vegetables.
If nothing else works, you can always talk to your doctor about anxiety medications.
There are several of them out there that could help you take control of your thoughts, although many people recommend going to therapy while also taking the medications.
However, if you think they’re too expensive for you, you can always check the online RX prices to save some money!
Don’t Drink Caffeine or Alcohol
Caffeine is a stimulant that can wake you up, but it can also make your nervous system go into overdrive and make you feel more anxious.
If you’re going to be in a high-stress situation, you may want to skip your morning cup of coffee. However, if you can live without it, you may want to start skipping it every morning as well. This also goes for sodas.
You should also avoid drinking in excess because this can change the chemicals in your brain to make your anxious feelings worse. Many people may feel calm when they’re drinking, but eventually, the alcohol will wear off, and they will be left with all kinds of anxious feelings.
Some people can be anxious without even realizing it. If you think you fall into that category, journaling can be a great way to get to the root of what you’re anxious about.
You can have a truly safe space to write down whatever’s in your head and put it all down on paper. Once it’s down on paper and out of your head, you may end up organizing your own thoughts and realize what you’re feeling anxious about.
It’s a healthy way to get those feelings out in a safe manner. If you want to feel even better, you can tear the page out and throw it away to symbolize getting rid of that anxious thought.
Learn More About: “Can I Reduce Anxiety?”
These are only a few things to help answer the question of, “Can I reduce anxiety?” But there are many more things that can help quiet your mind!
We know that dealing with anxiety or any mental illness can be stressful and overwhelming, but we’re here to help you out.
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