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Ways to Help With Anxiety

According to the Anxiety Disorders Resource Center, almost 89 million people suffer from anxiety and panic attacks worldwide. Approximately one third of American adults have at least one anxiety or panic attack in their lifetimes. Anxiety is a real concern for many people and can range from mild to severe. There are many ways to help with anxiety.

  1. Breathe

    • When we're anxious, we often breathe fast and shallow instead of slow and deep. To get out of "fight or flight" mode and into "rest and digest," try 2-to-1 breathing, where the exhales are twice as long as the inhales. Notice your breathing and let it be smooth, deep and even.

    Relax

    • Learn and practice methods of relaxation. Most of us live very stressful lives, and engaging in mindful activities like yoga, tai chi, qi gong, and other meditative practices can help train both our bodies and minds to slow down.

    Exercise

    • Nothing gets the mind off problems like a good workout. Walk, run, bike, dance, hike, go swimming---do whatever you can to get out of your head and into your body. Wear headphones and rock out to your favorite music. The endorphins alone will make you start to feel better.

    Eat and Drink Properly

    • When we're anxious, we're apt to forget about our food intake. Make sure you're eating fresh, healthful food, local and organic if possible, with plenty of vitamins and nutrients. You may also want to supplement with a multivitamin. And don't forget to drink plenty of water and minimize your alcohol intake.

    Sleep Well and Often

    • Try to get a regular amount of sleep each night at around the same time. If you have trouble sleeping, try to relax and unwind before bed by doing yoga or meditating. Taking a hot bath before bed and using lavender also help.

    Listen to Something Soothing

    • Music can provide a temporary reprieve from our problems, calm our nerves and put us in a better mood. Make sure to choose something positive and uplifting.

    Get the Facts

    • Many times we suffer anxiety when we don't have the facts on a certain situation. Do your research and get all the information you need to lessen your anxiety about the unknown.

    Stay in the Present

    • Anxiety is usually caused by worrying about the future. Stay in the present moment and know that the future will take care of itself.

    Reach out for Support

    • Call or get together with friends, family or other loved ones. Be willing to be vulnerable and ask for help, knowing that we all need support at some point in our lives. Most people are happy to help.

    Connect with Nature

    • Getting out in nature can do wonders for an anxious mind. Being surrounded by trees, mountains, lakes and other natural beauties can really put our problems in perspective.

    Be of Service

    • There is a saying, "Give away what you most need." When you're anxious or depressed, find someone to help (anonymously if you can) and notice if you don't forget about your own problems for a while.

    Seek Professional Help

    • If suggestions like these don't help or your anxiety persists over a long period of time, get the help you need---you are worth it!

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