How to cope with anxiety

Anxiety is the most common disorder in America. It impacts more than 40 million adults in the U.S. That’s roughly 18 percent of the population.

Here are 10 ways to reduce symptoms of your anxiety.

1. Seek treatment

Therapy is probably one of the most effective tools you can use to help with anxiety. Consulting with a professional provides expert advice and someone who can better help you understand and cope with the root causes of your anxiety. Therapists can also show you different tips, tricks and exercises to use when your anxiety feels overwhelming.

2. Take deep breaths

This technique is simple but effective. If you’re beginning to experience signs of a panic or anxiety attack, slow your breathing using your diaphragm to slow your heartbeat. Your muscles will relax after a few seconds. You can learn these techniques by seeing a therapist who will show you different breathing exercises.

3. Don’t overload yourself.

It’s easy to get caught up in everyday challenges and stresses. For those who experience anxiety, these everyday issues can lead to frequent anxiety attacks. In order to better manage everyday life, find ways to relax and slow down. And know your limitations: If you’re at work, and you’ve been looking at a screen for too long, take a short break to have a snack or stretch your legs.

4. Journal

Putting pen to paper is a great way to reduce your stress. It’s also a good way to understand what is making you anxious and causing additional stress. Take time every day to write down stressors, which can include habits, people or aspects of your daily routine that make you uncomfortable. This is also a good opportunity to write about things that help you relieve your anxiety. That way, you can use your journal to better understand how your anxiety manifests.

5. Add vitamin B to your diet

If you’re anxiety-prone and you aren’t getting enough Vitamin B, you might want to try eating more Vitamin B-filled foods, such as milk, yeast, eggs and yogurt.

A Vitamin B deficiency could lead to headaches, nervousness, difficulty concentrating, cramps, rapid heartbeat, irritability, fatigue and nausea after eating.

6. Exercise

Stress relief comes in many forms, and one of the best ways to relieve symptoms of your anxiety or help manage anxiety are found in endorphins, which help boost your mood. 45 minutes of daily exercise—whether that be in the form of aerobic, walking or cardio— can help reduce symptoms of anxiety and keep you in shape.

7. Work on your diet

Balancing your diet isn’t just good for your weight— it’s also good for your stress levels. Skipping meals results in low sugar levels, which may yield symptoms of anxiety. Buy foods rich in calcium, phosphorus and magnesium. Foods rich in these nutrients will help you reduce your stress. Avoid processed sugars and fast food.

Start your morning off right by eating a full and balanced breakfast.

8. No more caffeine

Obviously it will be hard to stop consuming caffeine entirely, but reducing your caffeine intake will help with symptoms of anxiety. Try limiting yourself to one caffeinated drinks per day, opt for caffeine-free whenever you can, and avoid caffeinated drinks after 7 p.m.

9. Massages

Going to a spa is the most luxurious way to reduce stress or anxiety levels, but if you can’t get to a spa during the workweek, there are techniques on popular sites like YouTube, Instagram and Snapchat that will show you how to give yourself a neck or hand massage when your stress levels begin to rise.

10. Acupuncture

This method addresses both the root causes and symptoms of anxiety. Many people who suffer from anxiety also experience musculoskeletal pain, high blood pressure, digestive issues and headaches. Acupuncture helps relieve these ailments in addition to easing the symptoms of anxiety.