11 Tips To Reduce Anxiety

Have you ever felt stuck in life? Depressed and unmotivated to get to the root of your depression? Anxiety is a leading factor in everyone’s mental health and it needs to be taken seriously. If not dealt with it can lead to serious implications. Below are 11 tips on how you can live a healthier life with less anxiety.

Anxiety can be normal

Experiencing anxiety at different times in our lives is normal. There may be an unusual amount of stress at work. Perhaps you feel those butterflies in your stomach as you wait for medical tests to be completed. Children, work, home, relationships, and life in general can be pulling you in several directions at one time and causing negative effects in many areas of your life. 

Both children and adults can experience anxiety from time to time.  For most people, feelings of anxiety come and go, only lasting a short time.  But for some people, these feelings may not go away for many weeks, months, or even years. Over time it can become so severe that it starts to interfere with daily life. When this happens, you could very well be suffering from an anxiety disorder. Anxiety can become an obstacle for a happy, healthy life. Anxiety can affect our day-to-day lives in many ways.

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Common signs and symptoms of Anxiety

The Mayo Clinic explains what some common signs and symptoms may include:

  • Feeling nervous, restless or tense
  • Having a sense of impending danger, panic or doom
  • Having an increased heart rate
  • Breathing rapidly (hyperventilation)
  • Sweating
  • Feeling weak or tired
  • Trouble concentrating or thinking about anything other than the present worry
  • Having trouble sleeping
  • Experiencing gastrointestinal (GI) problems
  • Having the urge to avoid things that trigger anxiety
  • Chest pain
  • Irritability

There are several types of anxiety disorders that exist other than generalized anxiety disorder.  Whatever form of anxiety you have, treatment can help.

Anxiety Puzzle

What causes anxiety

Doctors don’t completely understand what causes anxiety disorders. It’s currently believed certain traumatic experiences can trigger anxiety in people who are prone to it. Genetics may also play a role in anxiety. In some cases, anxiety may be caused by an underlying health issue and could be a sign of a physical, rather than mental, illness.  

Get help

The Mayo Clinic recommends seeking advice or treatment from a medical professional should you have any of these situations occur:

What causes anxiety
  • Your anxiety becomes an obstacle – In any area of everyday life causing difficulties for six or more months.
  • Your anxiety becomes a negative influence in relationships.
  • Your anxiety leads to isolation – producing thoughts of hopelessness, helplessness, or have suicidal thoughts. In this case, seek emergency treatment immediately. Call the 24 hour Suicide and Crisis Lifeline: 988
  • You feel depressed, have trouble with alcohol or drug use, or have other mental concerns with anxiety. 
  • Your anxiety controls your life – When your emotional or physical response to excessive worry is controlling your life in some aspect or another.

If you’ve decided you need help with your anxiety, the first step is to see your primary care doctor. They can determine the cause of your anxiety and provide an appropriate treatment plan and refer you to a mental health professional if needed. Fortunately, there are many simple lifestyle changes you can make at home to help reduce and cope with your anxiety.

11 tips for coping with an anxiety disorder

The Mayo Clinic offers these 11 tips for coping with an anxiety disorder.

  1. Keep physically active.
    Develop a routine so that you’re physically active most days of the week.  Exercise is a powerful stress reducer.  It can improve your mood and help you stay healthy. Start out slowly, gradually increase the amount and intensity of your activities.  
  1. Avoid alcohol and recreational drugs.
    These substances can cause or worsen anxiety. If you can’t quit on your own, see your healthcare provider or find a support group to help you. 
  2. Quit smoking, and cut back or quit drinking caffeinated beverages.
    Nicotine and caffeine can worsen anxiety.
  3. Use stress management and relaxation techniques.
    Visualization techniques, meditation and yoga are examples of relaxation techniques that can ease anxiety.
  4. Make sleep a priority.
    Do what you can to make sure you’re getting enough sleep to feel rested. If you aren’t sleeping well, talk with your healthcare provider.
  5. Eat healthy foods.
    A healthy diet that incorporates vegetables, fruits, whole grains and fish may be linked to reduced anxiety, but more research is needed.
  6. Learn about your disorder.
    Talk to your health care provider to find out what might be causing your specific condition and what treatments might be best for you. Involve your family and friends, and ask for their support.
  7. Stick to your treatment plan.
    Take medications as directed. Keep therapy appointments and complete any assignments your therapist gives. Consistency can make a big difference, especially when it comes to taking your medication.
  8. Identify triggers.
    Learn what situations or actions cause you stress or increase your anxiety. Practice the strategies you developed with your mental health provider so you’re ready to deal with anxious feelings in these situations.
  9. Keep a journal.
    Keeping track of your personal life can help you and your mental health provider identify what’s causing you stress and what seems to help you feel better.
  10. Socialize.
    Don’t let worries isolate you from loved ones or activities.
Lady being comforted
Self Care isn't selfish

Your worries may not go away on their own and they may get worse over time if you don’t seek help. See your doctor or mental health provider before your anxiety gets worse. It’s easier to treat if you get help early.  Consider joining a support group where you can share your experiences and hear from others who deal with anxiety disorders. Associations such as the National Alliance on Mental Illness or the Anxiety and Depression Association of America can help you find an appropriate group near you.


  1. It was informative when you mentioned that it is a good idea to learn what situations cause your stress or increase your anxiety. If you are having a hard time identifying your triggers, it could be a good idea to meet with a counselor. I would think that a counselor could put you through a series of tests that can help you identify triggers.

  2. You made a good point when you mentioned that your worries shouldn’t isolate you from loved ones. As far as I know, some people have a hard time with depression and anxiety because they don’t have anyone to talk to. It could be a good idea to find a therapist if you don’t have anyone to share your troubles with.

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