Tips for reducing anxiety:
Take a time-out. Practice yoga, listen to music, meditate, get a massage, or learn relaxation techniques. Stepping back from the problem helps clear your head.
Limit alcohol and caffeine, which can aggravate anxiety and trigger panic attacks.
Exercise daily to help you feel good and maintain your health. Check out the fitness tips below.
Count to 10 slowly. Repeat, and count to 20 if necessary.
Accept that you cannot control everything. Put your stress in perspective: Is it really as bad as you think?
Maintain a positive attitude. Make an effort to replace negative thoughts with positive ones.
Learn what triggers your anxiety. Is it work, family, school, or something else you can identify? Write in a journal when you’re feeling stressed or anxious, and look for a pattern.
Eat well-balanced meals. Do not skip any meals. Do keep healthful, energy-boosting snacks on hand.
Get enough sleep. When stressed, your body needs additional sleep and rest.
Take deep breaths. Inhale and exhale slowly.
Do your best. Instead of aiming for perfection, which isn’t possible, be proud of however close you get.
Welcome humor. A good laugh goes a long way.
Get involved. Volunteer or find another way to be active in your community, which creates a support network and gives you a break from everyday stress.
Talk to someone. Tell friends and family you’re feeling overwhelmed, and let them know how they can help you. Talk to a physician or therapist for professional help.
Lengthen your Exhale
Alternate Nostril Breath
5 Ways to Cope with Anxiety
Question your thought pattern
Negative thoughts can take root in your mind and distort the severity of the situation. One way is to challenge your fears, ask if they’re true, and see where you can take back control.
Practice focused, deep breathing
Try breathing in for 4 counts and breathing out for 4 counts for 5 minutes total. By evening out your breath, you’ll slow your heart rate which should help calm you down. The 4-7-8 technique is also known to help anxiety.
Go for a walk or do 15 minutes of yoga
Sometimes, the best way to stop anxious thoughts is to walk away from the situation. Taking some time to focus on your body and not your mind may help relieve your anxiety.
Write down your thoughts
Writing down what’s making you anxious gets it out of your head and can make it less daunting.