7 Daily Habits to Reduce Anxiety.Whether you suffer from anxiety or just find it hard to relax, there are many things you can do to help manage the symptoms.
One of the best things you can do is to create a routine. Having an established set of habits that you follow day in and day out can completely change the way you feel.
- Get a good night’s sleep
A good night’s sleep helps to balance your stress hormones. This allows your body to properly recover from daily activations and replenish its resources for the next day.
Getting the right amount of sleep each day is an effortless technique that helps to reduce stress, maintain a healthy weight, and improve overall health and energy.
A good night’s sleep also improves your performance at work and school. You’ll be more able to make measured decisions, which is essential to handling everyday tasks and challenges.
- Take care of yourself
Taking care of yourself is essential in order to reduce anxiety and maintain your overall health. This includes eating healthy, exercising regularly and getting enough sleep.
It also includes taking time out of your day to relax and rejuvenate. This will help you clear your mind and refocus on what is important in life.
Exercise is a great way to take care of your body and reduce anxiety, as it will produce chemicals in your brain that elevate your mood, decrease stress and tension, and alleviate symptoms of anxiety. It is also linked to improved sleep quality and duration.
- Move your body
As one of the most common mental health conditions in the world, anxiety can be a huge strain on a person’s wellbeing. Fortunately, there are simple habits that you can practice every day to help reduce your symptoms and boost your mental health.
Keeping your body moving is one of the easiest ways to combat anxiety. Exercise helps to deplete cortisol, a hormone that’s released when you’re feeling anxious.
- Take a break
Taking breaks from work can help you to regain your energy and focus. Continuously working without allowing yourself to take a break is harmful for both your mental and physical health.
A break can be as small as a few minutes. Whether you do yoga, meditate, stretch your muscles, or read a book, a break is important for your wellbeing.
Experts differ on how long you should take a break for, but it’s helpful to find a routine that works for you. You can even make a conscious effort to structure your breaks so you get some time to relax and recharge, Teplin advises.
- Write in your journal
Journaling can be a great way to relieve anxiety and help calm your mind. The act of writing down your thoughts and emotions can help you better understand them and identify what you need to improve.
There are many different ways to journal, from writing down negative thoughts and feelings on a piece of paper to using a journal app or software program.
If you are struggling with anxiety, it is a good idea to start journaling daily. Not only will this help you to reduce your feelings of anxiety, but it can also be a great way to start writing down positive experiences.
- Eat a healthy diet
Eating a healthy diet can have a significant impact on your mental health. This is because a healthy diet can help reduce anxiety by helping to balance your neurotransmitters and improve your gut microbiome.
Yogurts, pickles, sauerkraut, kombucha and miso all contain probiotics that can help support your body’s natural ability to regulate its mood. Adding these to your daily diet will help fight anxiety-causing symptoms like irritability, low mood and a racing heart.
Avocados, nuts and seeds are also great sources of vitamin B6, which is known to help reduce stress and calm anxiety. They are also high in antioxidants that can aid in reducing inflammation and oxidative stress, which often contribute to anxiety-related issues.
- Take time for yourself
Getting plenty of sleep, exercising and eating healthy will go a long way towards reducing anxiety. But it is also important to make time for yourself so you can relax and focus on the things that make you happy.
Spending time in nature, for example, can help reduce stress and anxiety as it offers an opportunity to connect with something beyond yourself.
Another good habit to practice is to manage your time well and only commit to commitments that you are sure you can complete. This will keep you from feeling overwhelmed and unable to do the things that matter most to you.