Anxiety can be a challenging condition to manage, but there are many things you can do to help alleviate symptoms. Here are some tips from various sources:
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Exercise regularly: Develop a routine so that youre physically active most days of the week. Exercise is a powerful stress reducer. It can improve your mood and help you stay healthy. Start out slowly, and gradually increase the amount and intensity of your activities.
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Avoid alcohol and recreational drugs: These substances can cause or worsen anxiety. If you can't quit on your own, see your health care provider or find a support group to help you.
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Quit smoking and cut back or quit drinking caffeinated beverages: Nicotine and caffeine can worsen anxiety.
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Use stress management and relaxation techniques: Visualization techniques, meditation, and yoga are examples of relaxation techniques that can ease anxiety.
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Make sleep a priority: Do what you can to make sure you're getting enough sleep to feel rested. If you aren't sleeping well, talk with your health care provider.
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Eat healthy foods: A healthy diet that incorporates vegetables, fruits, whole grains, and fish may be linked to reduced anxiety.
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Talk to someone: Talking to someone you trust about what's making you anxious could be a relief. It may be that just having someone listen to you and show they care can help in itself. If you aren't able to open up to someone close to you, there are helplines that you can call to talk to someone.
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Write down your worries: Writing down your worries and keeping them in a particular place can help you manage your anxiety.
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Redirect nervous energy: Short bursts of activity can release anxious energy. For example, if you're sitting there worried, get up and walk or pace. Take a few minutes to clean something. Go outside for 5 minutes.
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Try breathing exercises: Measured breathing practices may help you manage immediate feelings of anxiety. 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.
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Use aromatherapy: Some scents, such as lavender, can help reduce anxiety.
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Ground yourself: Grounding techniques can help you stay present and focused. For example, try focusing on your senses by noticing five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
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Consider therapy or medication: If your anxiety is severe enough, consider talking to a mental health professional about therapy or medication.
