1. Get Moving
Exercise is one of the best ways to manage anxiety. Exercise releases endorphins which help improve our mood. Exercise also helps to metabolize adrenaline and cortisol which are released into our bloodstream when we are under stress.
- Chair Exercises
- Stationary Bike
2. Get Outside
Spend some time outdoors. Being outside is a great way to “ground” ourselves in the present moment. While you are outside, pay attention to the sounds, smells, and sights. Studies show that spending time in the outdoors benefits mood.
3. Practice Breathing Exercises
Make it a habit to practice breathing exercises throughout the day. At the very least, take time every morning before you get out of bed and every evening before you go to bed. Do at least 10 rounds each time.
- Inhale (for a count of 3)
- Hold (for a count of 3)
- Exhale (for a count of 3)
Notice how you start to feel more relaxed, your heart rate may slow down, and you may feel the tension in your body lessen.
4. Avoid Caffeine and Limit Alcohol Use
Caffeine is a nervous system stimulant and can cause anxiety in people who are prone to being anxious. Avoid coffee, tea, and caffeinated sodas.
Alcohol can initially make one feel relaxed; however, excess alcohol consumption can make anxiety worse, because of withdrawal after the alcohol is no longer in your system.
5. Talk to Someone
Most people experience anxiety from time to time, speak to someone you trust, or consider seeing a Mental Health Therapist.