9 Ways to Control Anxiety
Deep Breathing: Deep breathing can help to reduce anxiety by activating the parasympathetic nervous system, which slows down the heart rate and reduces the feeling of anxiety (1). One study found that deep breathing reduced symptoms of anxiety in people with generalized anxiety disorder (2).
Mindfulness Meditation: Mindfulness meditation involves focusing on the present moment and accepting one's thoughts and feelings without judgment. This can help to reduce anxiety by increasing self-awareness and decreasing negative self-talk (3). One study found that mindfulness meditation reduced symptoms of anxiety in people with anxiety disorders (4).
Exercise: Regular exercise can help to reduce anxiety by increasing the release of endorphins, which are natural mood-boosting chemicals in the brain (5). One study found that exercise reduced symptoms of anxiety in people with panic disorder (6).
Cognitive Behavioral Therapy (CBT): CBT is a type of talk therapy that focuses on changing negative thought patterns and behaviors. It has been shown to be an effective treatment for anxiety disorders (7). One study found that CBT reduced symptoms of anxiety in people with social anxiety disorder (8).
Progressive Muscle Relaxation (PMR): PMR involves tensing and then relaxing different muscle groups in the body, which can help to reduce tension and anxiety (9). One study found that PMR reduced symptoms of anxiety in people with generalized anxiety disorder (10).
Avoiding Caffeine: Caffeine can increase heart rate and exacerbate symptoms of anxiety (11). One study found that caffeine increased symptoms of anxiety in people with panic disorder (12).
Getting Enough Sleep: Sleep deprivation can increase feelings of anxiety (13). One study found that sleep deprivation increased symptoms of anxiety in healthy individuals (14).
Aromatherapy: Certain scents, such as lavender, have been shown to have a calming effect on the body and reduce symptoms of anxiety (15). One study found that lavender oil reduced symptoms of anxiety in people undergoing dental treatment (16).
Social Support: Having a strong social support system can help to reduce anxiety by providing emotional and practical support (17). One study found that social support reduced symptoms of anxiety in people with social anxiety disorder (18).
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References:
Ma X, Yue ZQ, Gong ZQ, et al. The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults. Front Psychol. 2017;8:874.
Khoury B, Sharma M, Rush SE, Fournier C. Mindfulness-based stress reduction for healthy individuals: A meta-analysis. J Psychosom Res. 2015;78(6):519-528.
Baer RA. Mindfulness training as a clinical intervention: A conceptual and empirical review. Clin Psychol Sci Pract. 2003;10(2):125-143.
Hofmann SG, Sawyer AT, Witt AA, Oh D. The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review. J Consult Clin Psychol. 2010;78(2):169-183.
Stubbs B, Koyanagi A, Hallgren M, et al. Physical activity and anxiety: A perspective from the World Health Survey. J Affect Disord. 2017;208:545-552.
Broman-Fulks JJ, Berman ME, Rabian BA, Webster MJ. Effects of aerobic exercise on anxiety sensitivity. Behav Res Ther. 2004;42(2):125-136.
Hofmann SG, Asnaani A, Vonk IJ, Sawyer AT, Fang A. The Efficacy of Cognitive Behavioral Therapy