Nearly 40 million Americans suffer from anxiety—persistent, excessive fear or worry in situations that are not threatening—according to the Anxiety and Depression Association of America. Anxiety can present itself differently for everyone that experiences it, which means not everyone will be able to manage their condition in the same way.
What works for one person may not work for another, and vice versa. That being said, if you’re looking for ways to manage your anxiety, check out the following five tips:
- Be Active. Regular physical activity can significantly improve your mental health and divert your attention away from things that trigger your anxiety. Regular exercise can also increase concentration and willpower, which may help alleviate certain symptoms of anxiety.
- Prioritize good sleeping habits. Sleep has been shown to improve mental health. Adults should aim for seven to nine hours of sleep per night. Having a hard time sleeping can be a common symptom of anxiety.
- Limit caffeine consumption. Since caffeine is a stimulant, it can increase your chances of experiencing anxiety symptoms, such as increased heart Reactions to caffeine vary, so it’s important to monitor yours, especially if it’s triggering any symptoms of anxiety.
- Eat a balanced diet. Low blood sugar, dehydration, and chemicals found in certain foods can alter some people’s moods. If you notice a negative pattern in your mood from particular foods, try eliminating or limiting the amount of those foods you consume. It’s also important to eat a balanced diet of complex carbohydrates, fruits, vegetables, and lean proteins.
- Practice mindfulness. Mindfulness, such as meditation, can help bring awareness to the present moment. Since anxiety pertains to worried thoughts about the future, practicing mindfulness can help train your brain to refocus those thoughts.
Anxiety affects millions of people, so there’s a good chance either you or someone you know is impacted by it. If you think you may have anxiety or any other mental health conditions, it’s first important to seek professional help before trying to treat yourself at home. For more information on anxiety and management tips, reach out to your healthcare provider.