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  • Katherine Lane

7 EasyTips to Reduce Your Anxiety

Are you struggling with anxiety? Try these 7 easy tips to help ease your symptoms. Even if you are only able to put one of these tips into practice, you will notice an improvement.

1. Start Journaling

Journaling is a powerful coping tool for two reasons. First, journaling provides you with an emotional outlet to release thoughts that are generally kept pent up inside. Second, writing down your thoughts and feelings sends a message to your brain that it does not have to focus as much energy on replaying those thoughts. Journaling will reduce the frequency of repetitive negative thoughts thus reducing anxiety symptoms.

2. Take Up a Hobby

Finding a new hobby, or restarting one that you used to enjoy, is known to decrease anxiety symptoms. When you engage in an activity that you enjoy, your confidence will increase and your anxiety will naturally lift. The more passionate you become about your hobby, the more your energy levels will increase. Your mind will become more occupied with the selected healthy activity and it will have less time to engage in the negative thought patterns that were causing your anxiety. This is a fun and easy way to reduce your symptoms.

3. Increase Sunlight Exposure

The amount of sunlight you are exposed to can greatly affect your anxiety levels. Due to the increased tendency to spend a majority of the day indoors, most people do not get an adequate amount of sunlight exposure each day. This can be detrimental to those suffering from anxiety as sunlight provides Vitamin D, a vitamin that contains mood-enhancing properties. By increasing your exposure to sunlight, you can easily give your body the nutrient it needs to help uplift your mood and greatly improve your anxiety.

4. Increase Sleep

Sleep is a basic human need and an important tool your mind has for coping with stress. By simply increasing the amount of time you sleep, your anxiety will improve right away. The ideal amount of sleep per night is eight hours. Any more or less than eight hours can worsen your anxiety symptoms and is likely to result in you feeling very fatigued.

5. Increase Exercise

Exercise is a natural, yet powerful, way to reduce and cope with anxiety symptoms. Physical activity helps by releasing calming neurotransmitters, known as endorphins, in the brain to improve mood. Additionally, exercise improves the immune system, burns away stress hormones, and makes you feel more energized.

6. Practice Relaxation Techniques

When implemented and practiced in your daily life, relaxation techniques (e.g. mindfulness meditation, yoga, controlled breathing, progressive muscle relaxation, and visualization) can greatly reduce your anxiety symptoms. By practicing these techniques, your body is able to release tension and calm the mind, thus reducing anxiety symptoms.

7. Prepare a Mental Health Kit

Being prepared is a great defense against the symptoms of anxiety. Your Mental Health Kit will be your go to in times of high anxiety. It will serve to take your mind off your negative thoughts and get you into a healthier mood by doing activities that make you feel good about yourself. To create your own, first make a list of the healthy activities that you have found to enhance your mood in the past. Your toolkit can contain things such as a favorite movie, cd, or book, an adult coloring book, a journal, the names and contacts of people who lift your spirits, and even pictures of happier times. Your Mental Health Kit will be unique to you.

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