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.
Top 35 Tips to Help with Anxiety
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.
Successfully identifying and addressing the root cause of problematic anxiety eliminates it and its symptoms once and for all.
Addressing anxiety disorder correctly requires getting the right information, professional help, and support. Anxiety disorder almost never disappears on its own. To overcome it, we have to work at it. The good news is that we can…with the right information, help, and support.
# 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.
Anxiety can be downright paralyzing, which in turn can cause even more anxiety. Combat this by doing something, anything, to break the cycle, Rebecca Burton, a licensed marriage and family counselor says. “Anxiety is fear plus helplessness. Depending on the scope of the situation, and how much it impacts you, choose to get involved to the extent that you can. Whether it’s calling your sick friend to offer tangible help or giving blood after a disaster, finding a way to actively contribute can help you feel a sense of empowerment in anxiety-provoking situations,” she says.
Source: The Healthy
# 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
One of the biggest advantages is that you’ll get support from other people who feel like you do. That can improve your mood and make you feel less alone.
Other people who have started to treat their anxiety may inspire you. You might pick up tips or techniques that help you deal with your own situation.
Helping problem-solve for your fellow group members can also remind you that you know a lot about managing anxiety. That can prompt you to use those skills in your own life. And group therapy is often less expensive than individual counseling
# 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.
Taking on too many family, work, school, or other life tasks is a common source of stress for many people. When this occurs, people become overwhelmed. They start to feel helpless or hopeless. Their aggravation levels increase, which leads to reduced work efficiency, relationship strife and a general sense of feeling that life is too much to handle. That is why delegating tasks to others is a great way to reduce anxiety.
# 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.
Although it can be intimidating talking to professionals about personal issues, it’s your doctor’s job to listen and understand. Trusting your doctor may be hard, but sharing how you’re feeling is the first step toward getting help.
If for some reason you feel that your doctor isn’t helping you or isn’t the right choice for treating your anxiety, you may want to look for someone else. You need to feel comfortable and safe with whoever is treating you.
# 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.
Prioritize your daily tasks and avoid overcommitting yourself,” Rob Cole, Clinical Director of Mental Health Services at Banyan Treatment Center advises. “Learn when to say no in a polite, but assertive manner. Develop the skills needed to clearly communicate your needs and ask for help! Delegate tasks to others when appropriate.”
# 29: Read
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.
Reading about other people’s experiences, whether they are relatable and close to your own or completely outside of anything you’ve lived through, is one of easiest ways to try walking in someone else’s shoes. By looking through someone else’s eyes in stories, you can gain a perspective you couldn’t otherwise find in your everyday life.
According to bibliotherapy, the shift in thinking can also shift the quality of your life. It can help you work through your own problems by working through someone else’s, and in doing so, alleviate stress and anxiety in a powerfully palpable way.
# 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.
Cognitive Behavioral Therapy (CBT) is the most researched psychotherapy for anxiety disorders. In general, CBT focuses on our reactions to events, not changing the events themselves. CBT offers many constructive strategies to reduce the beliefs and behaviors that lead to anxiety symptoms. Finding the counterproductive thinking patterns that contribute to anxiety is a cornerstone of CBT.
# 27: Sauna
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.
Cortisol is our body’s main stress hormone. Many studies have revealed that daily sauna sessions lower the levels of cortisol in the body. As a result, stress and anxiety is reduced. Moreover, the excessive sweating during the session also reduces feeling of frustration and increases relaxation.
Source: The Sauna Place
# 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.
When people experience anxiety due to a fear, phobia, or traumatic memory, they often avoid anything that reminds them of it. This avoidance provides temporary relief but ultimately maintains the fear and pattern of avoidance. In some cases, the avoidance can actually make things worse and give more power to the feared entity. Exposure therapy is designed to reduce the irrational feelings a person has assigned to an object or situation by safely exposing him or her to various aspects of that fear.
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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…
A new study – published in JAMA Network Open – has discovered a positive link between omega-3 and anxiety. It found that omega-3 supplements could help reduce the symptoms of anxiety in people with a clinical diagnosis.
Source: Omega3 Innovations
# 24: Music
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.
Loud noises and harsh music can make you feel jittery and uncomfortable. However, listening to music can potentially decrease symptoms of anxiety by engaging your senses, activating your brain, and regulating your emotions. Making music is even more helpful. Turn on the tunes, pick up an instrument, or simply sing out loud. You may feel less anxious very soon.
# 23: Lavender
Multiple studies have shown that the fragrance from lavender reduces anxiety issues and helps balance moods. Try getting some lavender essential oil and enjoy the fragrance. It does help!
Even if you’re new to essential oils, there are probably countless products in your home that contain lavender oil. Most of us enjoy lavender’s soothing scent and pretty purple hue, but our ancestors have been using it for medicinal purposes for over 3,000 years—and for good reason. “As many would attest, lavender is a calming scent, which can be useful in treating migraines, emotional stress, and even depression,” says Dr. Nada Milosavljevic, Harvard-trained physician and founder of Sage Tonic. One study published in the International Journal of Psychiatry in Clinical Practice found that, in addition to alleviating symptoms of depression, taking 80 mg capsules of lavender daily has the potential to reduce anxiety and promote restful sleep. “It has a well-studied impact on the autonomic nervous system, which is why it serves as a natural treatment for insomnia that goes back generations,” adds Dr. Milosavljevic. She recommends placing a few drops on your pillow for best results.
Source: Reader’s Digest
# 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.
Therapists press, rub, squeeze, and push muscles and other soft tissues with their hands, fingers, forearms, elbows, and sometimes even their feet. It can help with sore muscles and other issues, and it may help ease anxiety and stress.
# 21: Passionflower
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.
P. incarnata has many common names, including purple passionflower and maypop. Early studies suggest it might help relieve insomnia and anxiety. It appears to boost the level of gamma-aminobutyric acid (GABA) in your brain. This compound lowers brain activity, which may help you relax and sleep better.
# 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.
A healthy diet is also important to reduce and prevent anxiety. It seems counterintuitive that you can “eat your way to calm” but sustaining a healthy diet can really help you to feel more at ease on a regular basis, despite stressors.
# 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.
Lemon balm may also be used to help reduce symptoms of anxiety, such as nervousness and excitability.
Research published in 2014 examined the mood and cognitive effects of foods containing lemon balm. The supplement was mixed into a beverage and into yogurt along with either natural or artificial sweeteners. Participants in both groups reported positive effects on various aspects of mood, including reduced levels of anxiety.
# 18: Deep Breathing
When I feel anxiety, I often use this method. Just do deep breathing exercises.
As tough as it can be, try to breathe slowly and deliberately to help reduce symptoms associated with hyperventilation. On top of that, deep, diaphragmatic breathing can trigger your body’s parasympathetic system to help you relax by calming processes like a racing heart, thereby reducing anxiety.
# 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.
People use valerian to relieve anxiety, depression, and poor sleep, and also to ease menstrual and stomach cramps. Valerian has a mild calming effect that does not usually result in sleepiness the next day. As a sleep aid, valerian seems to be most effective for people who have trouble falling asleep and who consider themselves to be poor sleepers. It also has had good results for people who wake up during the night. Some studies show that valerian may provide quick relief for poor sleep. But it may take 2 to 4 weeks of daily use to bring improved sleep for people with serious insomnia.footnote1 Other studies show that valerian did not help with insomnia.
Source: Michigan Medicine
# 16: Humor
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.
Watching a clip of your favorite comedian or blooper reel will help you stop feeling anxious fast. Why? Because you can’t laugh and stay anxious at the same time, physiologically. Your body relaxes after a bout of laughter in a way that gets rid of anxiety. Plus, according to the Mayo Clinic, laughter brings in oxygen-rich air, which stimulates your heart and lungs, and spikes your endorphins.
# 15: Hops
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.
Like valerian, hops has a long history of being used to help improve sleep. Scientific research shows that hops, with its natural sedative effects, can increase sleep time. Hops also helps to lower body temperature—falling core body temperature is one important physiological step toward sleep. Hops has also been shown to reinforce the body’s daily bio rhythms of rest and activity. Hops appears to work most effectively for sleep when it is used in conjunction with valerian.
Source: Sleep Doctor
# 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 to focus on.
Have a positive mental attitude and you will suffer from less anxiety issues.
Write down a list of any negative thoughts, and make another list of positive thoughts to replace them. Picturing yourself successfully facing and conquering a specific fear can also provide benefits if the anxiety symptoms link to a specific stressor.
# 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.
Green tea is packed full of antioxidants and nutrients that can have a positive effect on the body. It is believed that drinking green tea can indeed be helpful in managing anxiety. Green tea contains L-theanine, an amino acid that is found in green and black teas. This amino acid is known for reducing stress, promoting relaxation, improving sleep and relaxing the body and mind. Green tea is refreshing and can help you feel calm and focused.
# 12: Volunteer
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.
Volunteering helps counteract the effects of stress, anger, and anxiety. The social contact aspect of helping and working with others can have a profound effect on your overall psychological well-being. Nothing relieves stress better than a meaningful connection to another person.
# 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.
Sometimes excessive stress and anxiety may cause sleeplessness. Chamomile tea not only reduces stress and anxiety, but it also helps treat insomnia. Just like peppermint tea, chamomile tea has great benefits in relaxing the muscles and reducing irritability.
# 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.
Limit potential triggers by managing stress levels. Keep an eye on pressures and deadlines, organize daunting tasks in to-do lists, and take enough time off from professional or educational obligations.
# 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.
People who don’t get adequate sleep, in length or quality, each night are more likely to develop major depression than those who sleep through the night. In addition, research shows that sleep-deprived people have a much stronger tendency to classify neutral images as “negative,” so that even everyday items can seem more menacing and contribute to anxiety.
Make getting the amount of good quality sleep you need a priority.
Source: Taking Charge UM
# 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!
Excessive or high intake of caffeine has been shown by studies to increase risk of anxiety, especially panic attacks, particularly in sensitive individuals such as those already suffering from psychiatric conditions, and in adolescents and others who are genetically predisposed,” says Dr. Richa Bhatia, who is a member of the professional education committee of the Anxiety and Depression Association of America.
Both caffeine and tobacco can contribute to the manifestation of anxiety in different ways, particularly by contributing to the physiological arousal associated with anxiety. Just think of a time you had one cup of coffee too many.
Source: U.S. News
# 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.
Relaxation is our body’s way of rejuvenating. It allows time for our mind and body to repair. It has also been shown that relaxing improves our mood and improves brain function and memory. When we are relaxed we tend to make better decisions. We are less impulsive and able to be more rational and have better clarity.
# 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.
Alcohol and drug use can cause or worsen anxiety. If you’re addicted to any of these substances, quitting can make you anxious. If you can’t quit on your own, see your doctor or find a support group to help you.
Source: Mayo Clinic
# 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.
Communication is important, whether it’s with a friend, family member or counsellor.
Talking things through helps you to release tension, rather than keeping it inside. It helps strengthen your relationships and connect with people.
# 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.
Managing anxiety is as much about what you do as what you don’t do. And there are some substances that exacerbate anxiety. Caffeine is one of those substances.
# 3: Meditation
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.
A mind and body practice in which individuals are instructed to be mindful of thoughts, feelings and sensations in non-judgmental way. It has been shown to be useful in reducing the symptoms of psychological stress in patients with anxiety.
# 2: Yoga
While Yoga does use meditation, there are also various exercises and moves that can help relieve anxiety. You should try Yoga. It does help!
The deep breathing techniques taught in yoga have a double-pronged effect, simultaneously counteracting the shallow rapid breathing that can accompany anxiety and redirecting one’s mind away from anxious thoughts. “Deep breathing practice requires that you pay attention to slowing your breath down—which is a natural distractor from anxiety,”says Debbie de la Best, a Los Angeles-based yoga instructor.
# 1: Exercise
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.
Exercise is the most important place to start. Numerous well-designed studies have found exercise to be effective in elevating mood and reducing symptoms of depression. As for anxiety, many research studies have also found an improvement in anxiety symptoms with increased physical activity.
Source: Taking Charge UM
If you need help with anxiety, I would highly recommend CBD Oil. That’s what I use. While I can’t make any medical claims here, all I can say is CBD has helped me a lot. If you’d like to learn more about this CBD product I use, click on the image below.
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.