Top Ten Tips for Dealing With Anxiety

1. Exercise: this might seem odd, but physically exerting yourself can relieve mental stress. Exercise lowers cortisol (your body’s stress hormone). Try to find an exercise routine that makes you happy – yoga, running, kickboxing. It needs to be something that makes you happy or you won’t do it, right?

2. Supplements: – omega 3 fatty acids: one study showed that people who received omega 3 supplements experienced a 20% reduction in anxiety symptoms. Ashwagandha: this is an herb used to treat stress and anxiety. Please be aware that if you are taking prescription thyroid medication you should not take Ashwagandha. Green tea: it contains polyphenols which are antioxidants. It may lower stress and anxiety by increasing serotonin levels.

3. Caffeine: cut back. Caffeine is a stimulant found in coffee, tea, chocolate and energy drinks. High doses can increase anxiety. Pay attention to how you feel after ingesting something with caffeine. If you feel jittery or anxious e sure to cut back or cut it out of your diet.

4. Happiness: spend time with people that make you happy. Being part of a community can give you a sense of belonging which can help you in difficult times. Do something that you know will make you happy. Take your dog for a walk, dance to your favorite music.

5. Laugh: sometimes it’s hard to remember this one when you are anxious/stressed. Try watching a funny show or surround yourself with people that make you laugh.

6. Just say no: take control over the parts of your life that you can. Many people feel stressed or anxious because they are always taking care of everyone else. Say no and don’t feel guilty about saying it.

7. Reduce your “to do” list: I don’t know about you but when I see a “to do” list with 20 items on it I tend to freak out a little. Take little baby steps, maybe start with one small item, get it done and cross it off the list. Baby steps help you to feel more in control and then you can tackle the big items. Progress!

8. Mindfulness: I know it’s challenging but try to stay in the moment. If you find your mind running away with anxious thoughts – breathe and bring yourself back to the current moment.

9. The 123 Method - use what I call the “123 Method” to get out of a panic attack. 1 - make yourself aware of something that you can see: a bird, a car, a book. Talk to yourself about it: what color is the bird, what kind of car is it, what is the story line of the book. 2 – make yourself aware of something that you can feel: a soft blanket, a hug, a dog/cat. 3 – make yourself aware of something that you can hear: are you playing music, can you hear someone talking?, can you hear the ocean waves. These are good distraction techniques to help move you out of anxiety.

10. Cuddle! Cuddling, kissing, and hugging can help relieve stress. Positive physical contact can help release oxytocin and lower cortisol. This can help lower blood pressure and heart rate, both of which are physical symptoms of stress.

Final Note: Lots of times people who have anxiety suffer in silence, for fear that they will be judged as a failure or damaged. This is far from true. Reaching out for support from a friend, loved one, or a therapist is one of the best ways to cope with anxiety and other life stressors. Please reach out, you are worth it.

*Please note that I am not a medical doctor. These suggestions are things that have worked for me. If you have a concern regarding a serious health issue please consult your doctor *