8 ways to relieve anxiety

Meditation

Most stress-reduction techniques can help relieve anxiety, including abdominal breathing, guided visualizations or meditation. The basics of the meditation (listening to your breath or paying specific attention to various parts of your body) are easy to learn. The important thing is to make practicing mindfulness a part of your daily life so you’ll be prepared when a stressful situation arises.

 

Yoga

 

By combining relaxation exercises with controlled breathing, yoga can help you deal with both physical and mental stress. A study at the Boston University School of Medicine found that any type of yoga practice may increase brain levels of the neurotransmitter gamma-aminobutyric acid (GABA), which is associated with relaxation and lowered anxiety. Magnetic resonance imaging showed a 27 percent increase of GABA in the brains of experienced practitioners following an hour-long yoga session, versus no increase in a group that simply read for an hour.

 

 

 

Cognitive behavioral therapy (CBT)

CBT, which refers to any therapies that teach you how to think more realistically so that fearful thoughts don’t build into anxiety, is most commonly recommended for generalized anxiety disorder (GAD). “What we think about an event affects our feelings more than the event itself,” says Bourne.

As you examine the thoughts that underlie your feelings with CBT, you can determine whether or not they really make sense. If they don’t, you can replace them with more realistic thoughts. For instance, you might think, “I am in danger” while walking on a crowded street; the therapist would help you see the situation more clearly, so you instead think something like, “There are no real dangers here.” Therapy sessions are combined with “homework,” such as keeping track of your moods and challenging your negative thoughts.

 

Exercise

 

 

A study published in the Archives of Internal Medicine found that, on average, patients who exercised regularly reported a 20 percent reduction in anxiety symptoms compared to those who did not exercise

 

 

Supplement your symptoms

 

Research has linked a variety of nutrients to lower levels of anxiety. In one study, omega-3 supplementation led to a 20-percent reduction in anxiety symptoms. In another study, supplementing with calcium, magnesium and zinc significantly reduced anxiety and perceived stress. And still another study found that taking 200 milligrams of magnesium plus 50 milligrams of vitamin B6 for one month relieved premenstrual-related anxiety. I suggest looking up Moringa Oliefera.  Packed with all natural vitamins and minerals, It is considered the miracle tree, Also the Superfood of all superfoods.

 

 

Sleep well

 

Getting enough Z’s allows your nervous system to recover and helps your body to produce the “sleep hormone” melatonin, which helps to mitigate anxiety.

 

 

Don’t drink or smoke

 

 

Caffeine, excess alcohol and cigarettes can all overstimulate you and affect your sleep, and are all associated with higher levels of stress and anxiety.

 

 

Mind your meds

 

Various drugs can cause or worsen anxiety, including certain cold remedies, diet aids, inhaler medications used for asthma and thyroid drugs. Discuss with your doctor everything you’re taking.

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