Did you know that men and women have more than a 25% chance of developing anxiety disorders in the United States?
Up to 4 in 10 women experience anxiety disorders, while a portion of men does. These numbers are alarming since they continue to rise, even with help from medications and therapy.
If you’re trying to learn how to reduce your anxiety without taking another prescription, there are a few methods to try. Keep reading to discover the most effective tips on how to feel less anxious.
Create a Calming Environment
Whether you’re at work or home, you can change your environment so it has a positive effect on your mood.
Think about the things that make you feel calm and peaceful. For example, many people light candles and use accent lighting to keep them in a positive state of mind. You can also listen to meditation music, light jazz, or nature sounds to empty your mind.
Your environment influences the way you feel. If you get anxious because of clutter, loud noises, and dull colors, don’t be afraid to make changes.
Turn Your Phone on Silent
Unless you’re waiting for a big call or have an appointment, you can put your phone on silent.
Each time you hear the phone buzz, anxiety increases and makes it difficult to settle down. It’s no wonder people with anxiety have a hard time sleeping, especially if they are fearing the worst when they are around their phones.
Make it a habit to turn your phone on silent in the evenings. Check it as little as possible and try to focus on being in the moment. The blue light and content that can influence emotions can be too much to handle at night.
Make Time for Your Passions
When people are unhappy with their lives and feeling stressed, it’s often because they aren’t doing enough of what brings them to life.
It’s important to make time for the things you care about, whether they are a hobby, show, or quality time with someone. Surrounding yourself with things and people you are passionate about brings meaning to life and helps you live in the moment.
Reading or practicing a hobby for even just a few minutes can create effective calming techniques.
Make sure you don’t confuse addictions and unhealthy behaviors with passions. If something isn’t bringing you peace, you may have to let go.
Get Plenty of Sleep
Anxiety and fears can become too powerful to control if you aren’t getting enough sleep.
If you struggle with insomnia or nightmares, relaxing supplements can help. Essential oils and melatonin have also been used to get people calm enough to sleep. Avoid using OTC medications that cause drowsiness, they often come with side effects and health risks.
To get a good night of rest, go to bed at the same time every night. You should use a white noise machine and keep the room dark.
Talk to Someone
You don’t necessarily have to visit a certified therapist to relieve anxiety.
Talking to family and friends that you trust can help you work through problems and fears. Some people find help on social media, connecting with people that have experienced similar situations. Saying things out loud, no matter who you’re talking to will help you relieve stress and organize thoughts.
Since therapy can be costly, it’s important to know that you have other options. You shouldn’t need the best insurance plan to get mental help. If your thoughts are getting worse, however, you may want to talk to your doctor.
Get Up & Move
When your anxiety is making you feel restless and energetic, put your energy toward something healthy.
Getting up and moving around can help your mind stay positive and cope. Taking walks or participating in fun games can improve blood flow to the brain. The movement is so beneficial, that it can help you relieve tension and relax.
It’s also hard to feel anxious when you focus on your movement. Setting fitness goals and intentions is a great way to overcome anxious and depressive episodes.
Go Outside
Being near water, out in the sun, and in nature can help you learn how to destress.
If you truly want to learn how to relax your mind, you should go out in nature and observe. The animals, plants, and ecosystems all work together and each thing offers something unique. Many religions and spiritual followers go outside to meditate and connect with their god.
Whether it’s raining, snowing, or hot, you can embrace the moment, instead of worrying about the next.
Eat a Balanced Diet
Junk food and certain meats can make you feel sluggish and sick, which often increases anxiety.
Eating a balanced diet can help you better manage your mood since you’ll be getting the vitamins and nutrients your body requires. Processed foods can stress your organs and immune system, making it hard to overcome anxiety attacks and phobias.
Pay attention to what you fuel your body with. Your mind and gut are directly connected. What you eat impacts how you feel physically and mentally. Drink your recommended amount of water to ensure organs can absorb nutrients.
Do You Know How to Feel Less Anxious Now?
It may feel like you’ve tried everything, but learning how to feel less anxious takes time.
Until you try each strategy, you don’t know what will work for your mind. Controlling your thoughts will be impossible if you aren’t getting enough sleep or eating the right foods. By focusing on your physical well-being, you can reduce anxiety and feel content.
Give each tactic a worthy try and remember that problems are only temporary.
If you want to learn more about how to clear your mind and overcome anxiety, check out our page for the newest content!
