5 easy ways to get rid of anxiety

June 11, 2015 3:51 AM

We anticipate the future with sometimes scary predictions that don’t necessarily have any basis in truth.

Anxiety

Technically, anxiety is apprehension over an upcoming event.

We anticipate the future with sometimes scary predictions that don’t necessarily have any basis in truth.

In everyday life, anxiety’s physical and emotional symptoms can mean an increased heart rate, poor concentration at work and school, sleeping problems, and just being cranky to family, friends, and co-workers.

Anxiety and stress are physical and emotional responses to perceived dangers, that aren’t always real.

And since most of us aren’t running from tigers or hunting in the woods, it’s often the little things that put us over the edge; an over-loaded email inbox, morning rush hour, or losing those keys before running out the door.

Luckily, it’s easy to beat this kind of stress with just a few easy changes added throughout the day.

1. Get enough sleep.

Inconsistent sleep can have some serious consequences. Not only does it affect our physical health, but lack of sleep can also contribute to overall anxiety and stress. And sometimes it turns into a vicious cycle, since anxiety often leads to disruptions in sleep.

Especially when feeling anxious, try to schedule a full seven to nine hours of snooze time and see what a few nights of sweet slumber do for those anxiety levels throughout the day.

2. Smile.

When work has got us down, it’s a good idea to take a quick break to get some giggles on. Research suggests that laughter can reduce symptoms of depression and anxiety, so consider checking out a funny YouTube clip to calm those jittery nerves .

3. De-clutter the brain.

A messy workspace can make it more difficult to relax and make it seem like our work is never-ending. So take 15 minutes or so to tidy up the living space or work area, and then make a habit of keeping things clean and anxiety-free. It’ll help us think rationally, and there won’t be as much room for anxiety.

4. Express gratitude.

Studies have found expressing gratitude helps reduce anxiety, especially when we’re well-rested. Start a gratitude journal to get in the mindset of appreciation, and out of the mindset of being overwhelmed.

5. Eat right.

Anxiety can throw our bodies totally out of whack.

Our appetite might change, or we might crave certain foods. But to give the body the support it needs, try eating more of foods that contain nutrients such as vitamin B and omega-3s, plus some healthy whole-grain carbohydrates.

Studies have linked vitamin B with good mental health, and omega-3s may help reduce symptoms of depression and anxiety. Whole-grain carbs help regulate levels of serotonin, the “feel-good” neurotransmitter that helps us remain calm.

Even though our cravings might be telling us otherwise, research suggests that eating sugary and processed foods can increase symptoms of anxiety.