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Anxiety Reducing Techniques

A certain level of anxiety is normal in most people. Being anxious for performances, business meetings and life-changing events is nothing to worry about. However, some people suffer from anxiety disorders that make simple tasks such as going out for dinner or leaving the house difficult. Luckily, there are some simple techniques and lifestyle changes you can do on your own that can help reduce anxiety.

  1. Exercise and Diet

    • The proper amount of exercise and a good diet can go a long way to reduce anxiety. The endorphins your brain releases during exercise are a powerful way to reduce stress and anxiety. The more you exercise, the better you will feel. You may have to begin slowly, but getting into a routine is a good way to ensure you are getting regular exercise. Foods that are high in sugar and fat actually can contribute to higher levels of anxiety, especially those you reach for in comfort. Foods that contain vitamin B and omega-3 fatty acids, such as fish and whole grains, have properties that reduce anxiety .

    Sleep and Relaxation

    • A lack of sleep can help build anxiety. Sometimes anxiety can fuel insomnia, and then the minimal sleep can make you more anxious. Sometimes you will need to see a doctor about getting a sleep aid. Perhaps one of the most effective ways to cut down anxiety is to use relaxation techniques. Whether you choose to try guided visualization, yoga, meditation or tai chi, any effort to learn a relaxation technique will greatly reduce your levels of anxiety.

    Other Advice

    • Keeping a journal is a healthy way to chart and recognize what external factors make you anxious. You can also use the journal to identify what things make you feel better, so you can concentrate on those. Some people feel anxious when they have too many things going on in their lives. Try to stop for a moment, and prioritize your activities. If you are feeling stretched thin, it is best to figure out a way to prioritize time and energy and learn to say no if you are feeling overwhelmed. Also, the use of substances like nicotine, alcohol and caffeine only will make you feel more anxious. Try to cut those things out if possible.

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