7 Ways to Help Beat Anxiety

Do you often feel anxious throughout the day? Be it work, school, or relationships, anxiety is a very common symptom for young people and adults alike. It was found by The National Institute of Mental Health that, in the past year, 19% of people have suffered from depression in the U.S., and about 31% of adults suffer from an anxiety disorder, be it obsessive-compulsive disorder, post-traumatic stress disorder, generalized anxiety, or any other kind of anxiety disorder at some point in their lives. If you are one of the many people who struggle with anxiety, there are many ways to help combat the symptoms.  

Journaling  

Many people journal daily as a diary or for creative purposes. Journaling is also helpful in fighting anxious thoughts. Writing down the thoughts that you are ruminating about, putting all of that on paper can help relieve you of some of those feelings that are plaguing you. Whether you have journaled before or are new to the practice, try it out and see if getting out those worries on paper has a healing effect on you.  

Meditation  

There isn’t one right way to meditate. You don’t have to sit in utter silence and try to clear your mind of all thoughts. In fact, the key to meditation isn’t to completely rid yourself of your thoughts, but to sit with them and let them pass through you. This is also known as mindfulness, which is a practice unto itself. Yoga meditation is often practiced as well. Focusing on your breath can be very useful. Personally, I find guided meditations with visualizations helpful because they give me something to focus on to clear my thoughts.  

Exercise  

Whether or not you are someone who just loves to work out, exercise has been found to greatly help relieve anxiety. The endorphins that you receive from working out help boost your mood. Exercising regularly, even if it's just going for easy walks, can improve your mood by giving you the satisfaction of knowing you did something good for yourself that day.  

Diet  

Multiple studies have found a mind-gut connection. What you put into your body every day has a direct result on your mental health, not just with anxiety, but also depression. A balanced diet is a great way to combat those anxious feelings and ruminating thoughts, as well as improve mood. This works by calming the body's stress response. Even small changes in your diet, like limiting sugar intake, can make a difference. Also, consider reducing your caffeine intake, as that can spike anxiety.  

Reaching out  

No matter how much you may be struggling with anxiety, know that you are not alone. Reach out to friends and family and let them know what you’re going through. There are also plenty of different support groups, through organizations like NAMI (National Alliance on Mental Illness). Finding others who can support you with your struggle can be a great benefit to your mental health.  

Therapy  

There are many different kinds of therapy, and I have personally found that talk therapy has been extremely helpful in calming racing thoughts and needless ruminations. Cognitive behavioral therapy (CBT) is a popular practice to help relieve anxiety. CBT challenges unhealthy thought patterns and introduces helpful coping skills. There are many, many other types of therapy that can be explored to help with anxiety symptoms.  

Medication  

There are times when anxiety is debilitating enough that someone might need to talk to their doctor or a psychiatrist. There are many types of medications that help battle anxiety, like antidepressants and beta-blockers. If you are still struggling with anxiety after having already tried many ways to fight it, have a talk with your doctor to see if medication could be an option. Be aware that not everyone responds to medication in the same way, and that, just because of your anxiety, medication may not be suitable for you.  

Just because you struggle with anxiety doesn’t mean you have to give up. Do some reading and see what techniques can help you fight off those anxious feelings. Remember, there is always hope. Keep trying your best, making lifestyle changes, and using these techniques can help you lead a more stable life and improve your mood. 

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16 Types of Meditation Techniques and Practices. Headspace. (n.d.). https://www.headspace.com/meditation/techniques 

Any Anxiety Disorder. National Institute of Mental Health. (n.d.). https://www.nimh.nih.gov/health/statistics/any-anxiety-disorder 

Daniel. Different Types of Therapy for Anxiety and Depression. Aster Mental Health. (n.d.). https://www.astermentalhealth.com/different-types-of-therapy/ 

The Brain-Gut Connection. Johns Hopkins Medicine. (n.d.). https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-brain-gut-connection