If you feel anxious all the time, know that you’re not alone. It’s estimated that anxiety disorder is affecting 40 million adults in America.
Talking to a therapist or taking medication has been proven to help reduce anxiety. But there are also other underutilized methods that ease anxiety. In fact, some of these methods will instantly improve your mood.
Use these tricks to calm yourself when feeling anxious.
1. PRACTICE DEEP BREATHING
Did you know that poor breathing habits can make you anxious? When we are anxious we breathe fast, and as a result, our anxiety worsens.
When feeling anxious, remember to breathe deeply and slowly. Here’s how to do it:
- Breathe in slowly through the nose for 4 to 7 seconds
- Pause and hold your breath for 3 seconds
- Press your lips together then slowly exhale through the mouth for 9 seconds
Doing this for 3 to 5 minutes will make you feel better.
2. SNIFF CALMING OILS
Some essential oils have been proven to increase calmness and ease anxiety. This studyfound that essential oils alter brain chemical production, therefore affecting mood.
One study found that inhaling rose oil for 10 minutes reduced anxiety in women. Lavender and chamomile oil have also been proven to ease anxiety.
3. LISTEN TO SOOTHING MUSIC
Music calms nerves and can even reduce anxiety in patients about to undergo surgery, research shows.
In one study, researchers found that the song “Weightless” reduced anxiety by 65 percent in the participants.
4. AVOID INFLAMMATORY FOODS
Some people eat when they’re anxious. Unfortunately, in most cases, the foods they eat worsen their anxiety.
Avoid eating these foods regularly if you struggle with anxiety: sugar, tran fats, gluten, caffeine, fast food, salt and alcohol. Instead, eat foods that ease anxiety.
5. EXERCISE
When you exercise, your body releases feel-good chemicals called endorphins. These endorphins boost your mood naturally and reduce anxiety.
Luckily, you don’t need to exercise for hours to ease anxiety. Exercising for 15-30 minutes can improve your mood. Either cardio or strength training works.
6. LAUGH IT OFF
Research shows that laughter can ease depression and anxiety. So find something to make you laugh when feeling anxious.
You may want to check out the laugh factory channel for short comedy clips.
7. TALK TO A FRIEND
Talking to a friend is a great way to distract yourself and forget about whatever is making you anxious. You don’t even have to talk to them one-on-one, talking over the phone can also be helpful.
Talking about how you feel has been shown to be beneficial. So don’t be shy to talk about your anxiety.
8. GET TO BED
Having sex can change your mood and make you feel better. Research shows that pleasurable behaviors reduce stress signals in the brain.
One study found that having sex daily for two weeks increased cell growth in the hippocampus. This part of the brain helps manage stress.
9. MEDITATE
Most folks know that meditation is very relaxing, but did you know that meditation boosts growth of grey matter in the brain and consequently reduces stress?
Start with 5-minute meditation sessions and then increase duration as your technique improves.
10. GET ADEQUATE SLEEP
Lack of sleep can increase your anxiety. So make sure you get 7-8 hours of sleep every night.
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