Today, I want to share some of my best tips on how to help with anxiety.
Every single person has moments of anxiety. They are a natural attribute to humans and life, but there are cases when anxiety becomes overwhelming and we feel it when we shouldn’t.
I remember several years back when I had stress that seemed more than I could handle. Normally, I am a strong person who can take nearly anything thrown at me.
Without describing the various things going on in my life, just know that no human should ever have to deal with all that I was trying to manage.
I had just grabbed my mug of coffee and I was about to set out on the protest I was doing alone in front of the Laclede County, Missouri courthouse.
Suddenly, I felt serious pains in my chest and my head started swimming.
It was a pain like no other.
The coffee spilled on the floor and so did I. I felt like I couldn’t breathe and I was soon in an ambulance to the hospital.
Doing an EKG, the staff stated that my heart was fine, but my blood pressure was through the roof. They gave me something in a needle and I felt relief.
The doctor came in and told me his diagnosis… panic attack, otherwise known as an anxiety attack. I was prescribed some pills and sent on my way with several suggestions from him before I left.
I had a couple more episodes but thanks to the doctor and my research, I found many ways to handle these bouts of anxiety on my own.
In my research, I also discovered that I am not the only person who suffers from anxiety attacks. Many other people battle with it on a daily basis.
There are many types of anxiety issues, but the tips I am listing will help with all.
Here are my top 35 tips to help with anxiety starting with #35 and working up to #1.
#35: Make a list of your fears
A huge part of dealing with anxiety is knowing what the root cause is.
Get out a pad and pen and start listing your fears that give you feelings of anxiety.
As you review this list, you will discover that you are having anxious feelings over seemingly unimportant issues, or issues you really have no control over.
Many of those fears may be completely unfounded.
Knowing what causes the anxiety is the first step in dealing with it.
#34: Get up and move
When you are having feelings of anxiety, sometimes the easiest way out is to just get up and move.
Feelings of anxiety can often come while sitting in front of the computer or television screen.
Try getting up and away and you may discover those feelings leaving.
#33: Join a group treatment program
It has been shown that when people from different walks of life meet together, it helps.
Programs such as AA, NA and others have proven that.
There are normally group treatment programs in various areas for people suffering from anxiety.
The following link can help you find a group near you: https://www.adaa.org/supportgroups
#32: Delegate responsibilities
Many business owners face anxiety issues because they are trying to do everything on their own.
It may be hard, but you need to let go and let someone else do some of the work.
Just delegate some of the responsibilities and you will find relief.
#31: Talk with your Doctor
Your family Doctor is in that position for reasons like these.
Talk with them and they can give you expert advice to manage anxiety issues.
#30: Ask for help
This falls in line with #32.
If you are overwhelmed with various responsibilities, just ask for help.
It may surprise you how many people (and who) will step up to help you.
I know it helped me and it can help you too.
Find some good books to read and I am not talking horror books or something like that.
Find positive and uplifting books, or even some humor.
#28: Cognitive behavioral therapy
There are costs involved, but this type of therapy can help take anxiety issues out of your system.
The therapist will help you understand your thoughts, feelings and the behavior associated.
The idea is to change your reactive process. http://psychcentral.com/lib/in-depth-cognitive-behavioral-therapy/
A sauna can be a great method to take all those thoughts away and focus on the good things in life.
Just go sweat out the anxiety and enjoy life.
#26: Exposure therapy
Just like #28, this will entail the costs of a therapist, but it does work.
This type of therapy is often used with people suffering from PTSD which is an anxiety problem.
The idea is to expose the patient to their fears in a controlled and safe environment to help them overcome those fears.
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#25: Omega 3s
The fatty acids that come primarily from fish have been linked to a aid with anxiety and depression.
People who have higher levels of Omega 3s suffer less from anxiety issues.
You can get Omega 3 supplements or eat more fish such as salmon, cod, etc…
They have said that music can calm the beast.
I have often wondered how the beast would react to heavy metal or rap, but some nice soothing music is a great method to take anxiety issues away.
Multiple studies have shown that the fragrance from lavender reduces anxiety issues and helps balance moods.
It does help! Check out my favorite lavender essential oil.
#22: Get a massage
The relaxation from a massage can relieve feelings of anxiety.
You can go to a licensed massage therapist or have your spouse or partner give you a massage.
Passionflower has been used for many years as a natural treatment for anxiety and insomnia.
The most common method is to make a tea with the flower.
You just steep 1 tablespoon of dried passionflower for 8-10 minutes.
Strain it and enjoy the calming effects.
#20: Eat balanced meals
Improper eating is one of the leading causes of anxiety issues.
Eat a good breakfast and make sure you meals are properly balanced.
By eating right, you will live right.
Make sure you eat plenty of fresh fruits and vegetables.
#19: Lemon balm
Lemon balm is another natural substance that has been used as a calming agent.
It has been used in medicines.
It is a member of the mint family.
There are many extracts made with lemon balm.
Just check with your natural health store.
#18: Deep breathing
When I feel anxiety, I often use this method.
Just do deep breathing exercises.
Here is an excellent video from the National Institute of Health.
#17: Valerian root
Many people claim a huge calming effect from Valerian root.
You should also be able to find it at your natural health food store.
I know we have a Valerian plant growing, but I doubt the roots are ready yet.
A good laugh can take anxiety away.
You may want to read the comics in the newspaper or stick a comedy DVD in your player.
Find a way to laugh and the anxiety will probably leave.
I can hear the beer drinkers yelling cheers right now.
Sorry, but it doesn’t work that way.
The amount of hops in a beer have no effect, but the alcohol may raise your anxiety.
You can get dried hops and use them in a tea for a calming effect.
#14: Positive mental attitude
If you are always thinking negative thoughts, you will probably suffer from anxiety issues.
Trust me, no matter what is happening in your life, you can find something positive.
Have a positive mental attitude and you will suffer from less anxiety issues.
#13: Green tea
There has been many who debate that green tea calms since it contains caffeine.
It is now believed that the theanines in green tea counter the caffeine and then provide a calming effect.
Many Asians have used green tea since ancient days for the calmness it gives.
Helping other people will help you.
I am sure there are many opportunities to volunteer in your community.
You may help Habitat For Humanity or join a group that cleans public areas.
By doing so, you will take your worries away and put your anxiety to good use.
#11: Chamomile tea
Of the various calming teas, I would say that chamomile is my favorite.
A recent study at the University of Nottingham Medical School in the United Kingdom found that chamomile relaxes blood vessels.
This will provide a calming effect.
I highly recommend that you try chamomile tea for anxiety issues.
#10: Set attainable goals
It is easy to set goals that are way beyond our reach.
When we are trying so hard to reach these unreachable goals, we create stress and anxiety.
Make your goals reachable.
Start small and build them as you reach them.
By doing this, you will lessen your stress and help with anxiety.
#9: Get proper sleep
Lack of sleep is another root cause of anxiety issues.
The optimum sleep is 7 to 8 hours every night.
Make sure you have a comfortable mattress and sleeping environment.
If you are a night worker, make sure you blacken and sound-proof your sleeping area.
#8: Reduce or quit nicotine
While many cigarette smokers will tell you that they calm them, the truth is usually the opposite.
Nicotine is an anxiety helper.
Quitting isn’t easy, but it is worth it.
Not only with it help with anxiety, it will also help you save money!
#7: Take time to relax
As entrepreneurs, we often get so caught up with our business that we forget to relax.
It is important that we schedule relaxation times.
Get out the hammock and lay back enjoying moments of peace.
#6: Reduce alcohol consumption
Just like nicotine, some people may assume alcohol calms them.
Alcohol loves to intensify the effects of anxiety.
This was one of the prime directives from my doctor when I was suffering from panic attacks.
#5: Connect with supporting people or groups
Instead of hanging around negative people, find positive and upbeat people to spend time with.
Often, negative views of other people will “rub off” and create unfounded anxieties.
#4: Reduce caffeine intake
I love coffee, and sometimes it probably helps enliven feelings of anxiety.
Caffeine in small amounts can be helpful, but when overdone, caffeine can cause nervousness and anxiety disorders.
Meditation can be done in a variety of ways.
The primary thing you want to do is rid your brain of all the junk and just reflect on positives.
For me, a prayer book and prayers is my form of meditating that works.
Find a meditation that works for you.
While Yoga does use meditation, there are also various exercises and moves that can help relieve anxiety.
You should try Yoga.
It does help!
Many people do not get the amount of daily exercise their bodies need.
Set yourself up with an exercise plan.
It can be walking, jogging, biking, swimming and even weight training and more.
If you need help developing an exercise plan, you can contact Chuck or myself and we will find someone who can help you.
Getting daily exercise will make a huge difference in your life, and help with anxiety.
Panic attacks, anxiety and depression are controllable problems.
While I am not a doctor, I do know the tips I listed above work, but you should consult with your physician before taking on any of them.
Do not just assume that anxiety will just go away. You do need to take proper steps to solve it.
What are your thoughts? Do you use any other means to help with anxiety? You can post all comments and questions below. Thank you.
About the Author
Greg Boudonck is a freelance writer and the author of over 50 books. He writes on many different topics, but business subjects are one of his primary areas of writing expertise. See Greg’s biography here.