10 Things You Can Do to Reduce Anxiety

Over time, the stigma around anxiety and various other mental health issues has lessened. However, it's still an everyday reality for countless people, and learning to manage its impact on your quality of life can often feel exhausting and overwhelming.

Thankfully, there are some simple but powerful changes you can make to keep your anxieties at bay. When these adjustments are easy to implement, you're significantly more likely to stick to them, giving you a better chance at tackling your fears and concerns.

Below, we've listed our top ten tried-and-tested strategies to reduce and tackle your anxieties.

Ensure You're Getting Sufficient Sleep

Encouraging you to get plenty of shuteye each night may seem obvious, but studies suggest that millions of us still don't sleep enough. Between improved athletic performance and better cognitive function, there's no end to the benefits of quality rest.

One of the many advantages of adequate sleep, between 7 and 9 hours a night, is reduced anxiety. When we're not getting enough sleep, we lose our ability to process and regulate our emotions. As a result, we tend to feel more resilient, in control, and less reactive to stress after a good night's sleep.

Avoid Ultra-Processed Foods

The potential health risks of too much ultra-processed food are well-documented, but these go beyond the physical ramifications that typically spring to mind.

In recent years, the link between highly processed fare and low mood has come to light. Those who consume a greater volume of foods with artificial additives, emulsifiers, and flavor enhancers are thought to be more likely to experience anxiety and depression. Ironically, these convenient, sugar-laden foods are often what we reach for when feeling stressed, so it's important to be mindful of your eating habits.

Minimize Your Alcohol Intake

Similar to ultra-processed food, alcohol is often seen as a means to escape our anxieties, but it can actually amplify them. After all, alcohol is a depressant, which is why it's not uncommon to wake up feeling uneasy and distressed after a night of drinking.

Alcohol initially works as a stimulant, and this is why we generally feel more sociable and relaxed while drinking. As these effects begin to wear off, lower moods and heightened anxiety set in. Eliminating alcohol entirely is certainly the most effective approach, but simply reducing your consumption can also help.

Prioritize Daily Physical Activity

Exercise is easily one of the best things any of us can do for our overall wellness. Of course, keeping active does wonders for our heart health, muscle tone, and energy levels, but it's just as impactful on our mental and emotional well-being.

The endorphins and serotonin released during a workout make us feel more content and upbeat and give us a more optimistic outlook. Better yet, focusing on your movements distracts you from negative feelings and thought patterns.

Take Up Journaling

It's often said that a problem shared is a problem halved, but we don't always have someone to speak to when we notice our anxieties creeping in. Journaling may not be as effective as discussing your emotions with another person, but it can serve as a means to get your thoughts out of your mind and onto a page. 

In many cases, our worries and unease can seem much worse in our minds than they really are. Writing down what's going through your mind allows you to rationalize your feelings and highlight potential triggers.

Try out Breathing Exercises

Many of us underestimate the power our breathing can hold over our emotional and mental health. Not only does controlled breathing help to direct our attention away from our thoughts, but it also has a physical impact on how our body handles anxiety.

There are numerous styles of breathwork, including alternate nostril breathing, diaphragmatic breathing, and pursed-lip breathing. Finding the one that suits you may take some trial and error, but most work to steady your heart rate, reduce stress hormones, and control the nervous system.

Practice Mindfulness 

Mindfulness goes hand-in-hand with breathing exercises. Technically, conscious breathing is a form of mindfulness, as it forces us to be present and focus on our breath rather than our thoughts.

Becoming more mindful usually requires finding meditative practices that we enjoy and can fit into our everyday lives. Both breathing and physical activity can be considered meditation, but these are just two of many ways to improve your mindfulness. Some other options include guided meditations, yoga, mantra meditations, and body scans.

Get Fresh Air Every Day

The modern lifestyle for most is hectic at the best of times, and it's easy to go days without spending much time outdoors getting fresh air.

Even if it's just a short walk, ensuring you get out and about each day can profoundly impact your mindset. Increased oxygen and ample time in nature are believed to boost your ability to focus, lower anxiety levels, and reduce your blood pressure.

Spend Time With Family and Friends

No matter how introverted you might be, spending time with loved ones and people who bring happiness to your life is crucial for curbing anxiety. Though sometimes we don't feel like socializing, frequently, we feel noticeably more cheerful after a positive interaction or outing.

Unless you make a conscious effort to enjoy the company of others, you may begin to experience loneliness and isolation, reinforcing your anxiety.

Vocalize Your Feelings

Opening up to anyone about how you're feeling can be daunting, but it can have a transformative effect on your anxiety.

That being said, it's normal to feel uncomfortable sharing your thoughts and emotions, even with those closest to you. For many, speaking to a therapist can be much less unnerving. Moreover, a professional can encourage you to look deeper into yourself to find the potential causes of your anxieties and how to overcome them.

Learn to Manage Your Anxiety With These Small but Effective Changes

Unfortunately, conquering anxiety doesn't happen overnight for most of us. Yet, with a little determination and patience, these lifestyle changes can guide you to a healthier headspace. 

Some level of anxiety now and again is undoubtedly a part of life, but with just a few techniques, it doesn't have to affect your day-to-day well-being.