Unless you address anxiety symptoms, they can gradually get worse. We all experience anxiety from time to time, but when your symptoms escalate, you need some good coping strategies. The following tips can help you to reduce anxiety symptoms.
1 . Talk out your problems
According to research from the New York Times, ‘ putting your feelings into words — a process called “affect labeling” — can diminish the response of the amygdala when you encounter things that are upsetting.’ Based on this concept, talking about your problems can help you to lessen the symptoms of anxiety, and feel better. Lean on your friends and family when you need to talk. If there are issues you feel uncomfortable discussing, you may prefer to talk to a licensed therapist.
2 . Reduce caffeine and alcohol intake
According to Everyday Health, drinking too much caffeine can ‘make anxiety worse and even trigger an anxiety attack.’ Health Line has stated that ‘Alcohol changes levels of serotonin and other neurotransmitters in the brain, which can worsen anxiety. In fact, you may feel more anxious after the alcohol wears off.’ To manage anxiety symptoms it’s helpful to limit your consumption of both alcohol and caffeine.
3. Get enough of sleep
When you don’t get enough sleep, your anxiety symptoms are likely to get worse. Sometimes people with anxiety find it difficult to sleep. For extra support, you might want to try a sleep app. A few of the best apps for sleep include Slumber, Calm, and Pzizz. All of these applications include sleep soundtracks and activities to tackle insomnia. Ensure that you get at least 7-8hours of sleep every night to stay on a positive track.
4. Herbal supplements
Several herbal supplements can be helpful to reduce anxiety symptoms. One great option is CBD or cannabidiol, it’s made from one of the compounds in the marijuana plant. According to a CBD study in Medical News Today, ‘78.1–79.2% of participants reported improvements in anxiety symptoms.’ The results occurred after the participants had been taking CBD for 2 months. There are plenty of Vegan CBD Oils on the market, these are useful to manage both anxiety and stress. Supplements such as ashwagandha or St John’s Wort can also be effective to lessen anxiety.
5. Meditation & yoga
According to a study from HealthLine, ‘8 weeks of mindfulness meditation helped reduce anxiety symptoms in people with generalized anxiety disorder.’ Several studies have indicated that yoga is also useful to ease anxiety symptoms. Most yoga classes incorporate meditation, so you can practice both at the same time. If you are interested in meditation specifically you may want to check out books such as Real Happiness: The Power Of Meditation by Sharon Salzberg.
If you’ve tried to manage your anxiety and cannot find any relief it’s best to go and see a doctor. Your doctor will be able to offer further options to get your symptoms under control.