How to Free Yourself From Anxiety & Fear

For Americans, anxiety and fear can become a serious issue. As of September 2007, Psychology Today estimates 65 million Americans have some form of an anxiety disorder, causing them to worry excessively. Too much anxiety and fear can cause the brain to continuously pump out adrenaline, overwhelming them with a feeling of powerlessness. Some lifestyle and dietary changes can make it easier to cope with these feelings of powerlessness.

Instructions

• 1

  Exercise 30 minutes per day and eat nutritious foods. The Mayo Clinic recommends eating foods rich in Omega-3 fatty acids and B vitamins while avoiding fatty, processed and sugary foods. Eat complex carbohydrates, such as vegetables, fruits and whole grains. Avoid drinking alcohol, which can worsen anxiety.

• 2

  Eat small, frequent meals throughout the day. Eat breakfast and continue eating once every few hours to prevent dips in blood sugar, which can worsen feelings of fear and anxiety.

• 3

  Eliminate nicotine and caffeine from your diet. Quit smoking, chewing tobacco and drinking beverages containing caffeine, such as coffee or soda.

• 4

  Get seven to eight hours of sleep every day. If you suffer from insomnia, or cannot force yourself to get enough sleep, seek help from a health care provider.

• 5

  Meditate or breathe deeply for 30 minutes a day. Alternatively, you can tense and release different muscle groups for 30 minutes a day, a technique called progressive muscle relaxation.

• 6

  During the day, write any worries that are making you anxious on a sheet of paper and stop thinking about the concern until your worry period. Set aside a set time each day for a "worry period," where you can think about the problems that are making you feel fearful or anxious.