9 Ways to Calm Your Anxiety

Occasional bouts of anxiety are considered a normal response to stressful situations. However, for approximately 30% of adults in the United States, anxiety can escalate to the point of becoming excessive, persistent, and disruptive to daily life. This can manifest with physical symptoms such as sweating, rapid heartbeat, or shortness of breath. These anxiety disorders have complex origins, often arising from a combination of genetic, environmental, and psychological factors. While preventing anxiety disorders entirely may not always be possible, there are effective coping strategies and professional help available to manage anxiety in daily life.

Coping Skills for Anxiety

Managing anxiety involves incorporating certain lifestyle changes and mindfulness techniques. Fortunately, there are numerous research-supported strategies that can help alleviate anxiety in everyday life.

1. Be Physically Active:

Regular exercise not only promotes overall health but has also been shown to reduce the frequency and severity of anxiety attacks. Even a single exercise session can provide temporary relief. Engaging in 15 minutes of activities like walking, cycling, or swimming can offer short-term anxiety symptom relief. For sustained benefits, aim for at least two hours per week of moderate-intensity exercise, such as brisk walking or adopt a regular mindful movement practice like yoga, which is known for its anti-anxiety effects.

2. Prioritize Sleep:

Anxiety and sleep are closely intertwined, with each capable of exacerbating the other. Women may be particularly susceptible to this relationship. To break this cycle, evaluate your current sleep habits. While adjusting your sleep routine may be challenging, it is essential for overall health, mood improvement, and stress reduction. Implementing a consistent sleep schedule, limiting screen time before bed, consuming herbal tea, and listening to soothing music can contribute to improved sleep quality and reduced anxiety symptoms.

3. Limit Alcohol and Caffeine:

Substances like alcohol and caffeine can disrupt sleep and mood, potentially triggering anxiety. Reducing your consumption of these substances can help mitigate anxiety symptoms. Be mindful that caffeine withdrawal symptoms may occur when decreasing your intake, so ensure you stay hydrated with water throughout the day, as proper hydration has been linked to a lower risk of anxiety and depression in adults.

4. Adopt a Well-Balanced Diet:

Diet plays a significant role in influencing mood and anxiety symptoms. Maintaining stable blood sugar levels can have a positive impact on anxiety. Diets high in processed, fatty, and sugary foods may increase the likelihood of anxiety, while diets rich in lean proteins, complex carbohydrates, fruits, and vegetables can lead to anxiety symptom reduction. Improvements in anxiety symptoms may become apparent within a month of following a well-balanced meal plan.

5. Prioritize Self-Care:

Allocate regular time for self-care, which can significantly alleviate anxiety symptoms. Self-care varies from person to person and can encompass activities such as relaxation techniques, spending time with friends, receiving a massage, or journaling. Dedicating time in your schedule for self-care activities can improve overall well-being.

6. Practice Meditation and Deep Breathing:

Meditation and deep breathing exercises can induce a state of deep relaxation that helps reduce anxiety symptoms. Guided mental imagery, a form of meditation, has been shown to be particularly effective in managing anxiety. This technique involves visualizing future situations, tasks, or events in a positive manner to increase preparedness and ease when encountering them. Online resources, apps, or guidance from mental health professionals can aid in practicing meditation effectively.

7. Utilize Grounding Techniques:

Grounding techniques can temporarily detach you from intense anxiety, allowing you to regain control.

The “333 rule” is one effective grounding method, involving:

• Naming three objects you can see in your environment.
• Identifying three things you can hear.
• Touching or moving three objects or body parts.

Another technique, the “54321 method,” prompts you to acknowledge:

• One thing you can taste.
• Two things you can smell.
• Three things you can hear.
• Four things you can touch.
• Five things you can see.

Professional Treatments for Anxiety

While lifestyle modifications can be beneficial, some individuals may require professional treatment to manage their anxiety effectively.

1. Psychotherapy:

Psychotherapy, also known as talk therapy or counseling, is conducted by trained therapists. It involves discussing your situation with the goal of managing and reducing anxiety. Various forms of psychotherapy, such as cognitive-behavioral therapy (CBT) and acceptance and commitment therapy (ACT), can be particularly effective in treating anxiety disorders. CBT explores the link between thoughts, behaviors, and reactions to anxiety-inducing situations, helping individuals gain control over stress perceptions and manage symptoms. ACT focuses on acceptance and commitment to goals and constructive activities to reduce anxiety.

2. Medication:

Medications can help alleviate anxiety symptoms, although they do not provide a cure. Antidepressants, benzodiazepines, and beta-blockers are common medications prescribed to manage anxiety. Antidepressants adjust brain chemistry related to mood and stress and are often used for long-term treatment. Benzodiazepines offer rapid relief from anxiety symptoms but can be habit-forming if used over an extended period. Beta-blockers are employed to address physical symptoms of anxiety, such as a rapid heartbeat and tremors.

When to Seek Professional Help for Anxiety

Distinguishing between normal anxiety responses and signs of an anxiety disorder is essential. If you find it challenging to control anxiety symptoms, experience difficulty in daily functioning, frequently or disproportionately worry and feel anxious, or face sleep disturbances, loss of appetite, physical anxiety symptoms, irritability, difficulty concentrating, or mood swings, it is advisable to consult a healthcare provider. These symptoms may indicate an anxiety disorder requiring professional treatment.

Affordable Treatment Options:

Mental health care can be expensive, but there are affordable options for those without insurance or with limited financial resources:

• Explore online therapy platforms for cost-effective counseling.
• Consider federally funded health centers that offer sliding-scale payment options.
• Look into reduced-cost therapy services offered by colleges or universities.
• Investigate patient-assistance programs from pharmaceutical companies to help with medication costs.

In conclusion, anxiety can vary from occasional, normal responses to chronic, disruptive anxiety disorders. Incorporating lifestyle changes and mindfulness techniques can help manage anxiety. If these strategies are insufficient, professional treatment options like psychotherapy and medication are available to provide relief. Recognizing the signs of an anxiety disorder and seeking help when necessary are essential steps toward achieving a calmer, more balanced life.