How to Get High Anxiety Out

We all feel anxious at times, but some people suffer from constant anxiety that can interfere with daily activities and relationships. Generalized Anxiety Disorder is a psychological condition that is potentially debilitating to people who suffer from it and it is often accompanied by other mood disorders such as depression. If you suffer from an anxiety disorder, you may feel stressed and on edge most of the time (reference 5). Fortunately, there are several things you can do on your own to reduce the symptoms of your anxiety.

Instructions

• 1

  Practice breathing exercises. People who suffer from anxiety disorders tend to breathe faster than people without, and each breath is more shallow than a normal breath. Because over-breathing can cause a loss of oxygen-rich blood to vital organs, you might begin to feel dizzy, shaky or nauseated. Be aware of your breathing rate and practice taking three to four deep breaths periodically through the day. Practice breathing at a slower rate to reduce feelings of edginess and anxiety. (reference 1)

• 2

  Start an exercise routine. Regular physical activity can dramatically reduce the symptoms of your anxiety. A University of Georgia study concluded that participants who exercised regularly showed a 20 percent reduction rate in anxiety symptoms in comparison to participants who did not exercise (reference 2). Aim to exercise for 30 minutes a day, five days a week to reduce signs of anxiety.

• 3

  Eat well to reduce anxiety. MayoClinic.com suggests eating smaller meals more frequently thorough the day to stabilize your blood sugar. Increase the amount of carbohydrates you eat each day to aid in the production of serotonin, a natural chemical in the brain that has calming effects (reference 3). Limit beverages containing alcohol and caffeine, as these substances can worsen anxiety symptoms. It is also suggested that people suffering from anxiety disorders consume foods with higher levels of tryptophan, such as bananas, poultry and soy (reference 3). Tryptophan is a chemical produced in the brain that has a calming effect. (reference 4)