Anxiety is a common problem. According to the Anxiety Disorder Association of America, anxiety disorder is the most prevalent mental illness in the United States and affects 18 percent of the population-- about 40 million adults. While there are many types of anxiety disorders that require diagnosis and treatment, general anxiety can be alleviated with lifestyle changes.
Caffeine
Caffeine is a must-have morning pick up for many people--80 percent of Americans drink it, according to an article on Medicinenet.com. But some do not realize that caffeine can induce and elevate anxiety. If you have anxiety, consider cutting back or eliminating caffeine altogether. Many people do not realize how much caffeine they consume in one day. Switch to decaffeinated coffees and teas, and if you must have a soft drink, buy caffeine-free varieties. When you do reach for a coffee or a caffeine beverage, take note of how it affects your body. If it increases your heart rate and causes racing thoughts, jitters and other anxious behaviors, cut it out completely.
Relaxation
Anxiety and panic are brought on by many things, but they can be controlled. One way to relieve anxiety is to begin breathing methodically as soon as the anxiety begins. Breathe softly by inhaling through your nose and exhaling through your mouth. Focus on your stomach as you breathe in and out. This will help calm your body, relax your muscles and take your focus off your anxious thoughts. Also critical to promoting relaxation is finding at least 20 to 30 minutes a day to sit down and focus on yourself. This may be by reading the newspaper, writing in a journal or prayer.
Exercise
Exercise is known to reduce anxiety. Physical activity increases mood-enhancing endorphins, relaxes muscle tension and promotes positive thoughts and confidence. Walking, bike riding or jogging are all good options to enhance your mood and reduce anxious thoughts. Thirty minutes a day is ideal, but even a 15-minute walk will help. Also consider taking a yoga or pilates class, which are known to reduce anxiety and promote calmness and relaxation.
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