A Bustle article explores 11 ideas for daily habits to decrease anxiety. Whether you experience anxiety from time-to-time as all of us do, or you are one of the 18 percent with an anxiety disorder, these ideas may helpful.
Harvard Health reports that exercise can decrease your stress hormones and increase your self-esteem, all while giving you more energy for the day.
According to studies in the Journal of Psychiatric Practice, mindfulness-based meditation benefits your mental well-being through its antidepressant and anti-anxiety effects.
3. Having a Good Laugh
Mayo Clinic says that laughter acts as a stress reliever and anxiety reducer. The physiological effects of a good joke – lowered heart rate, increased endorphins, relaxed muscles – will put you more at ease.
It might sound counterintuitive, but cleaning helps reduce stress by reducing clutter and helping you feel more organized. Mindfulness reports that chores such as washing the dishes have relaxing and meditative effects.
5. Going Outside
A study in Landscape and Urban Planning reinforces the idea that it is important to enjoy the great outdoors. According to the study, the people who spend the most time outside have the least stress and lower levels of the stress hormone cortisol.
6. Spending Time with Friends
Isolation can increase your anxiety, so be sure to spend time with people you enjoy and care about. Biological Psychology reports that people with social support are less likely to respond poorly to stress. Socializing can also increase your oxytocin hormone levels, which reduces anxiety.
7. Utilizing Aromatherapy
The American College of Healthcare Sciences reports on multiple studies connecting scents like bergamont, lavender, and sage with reduced anxiety symptoms.
8. Setting Goals
Uncertainty increases anxiety, so write down your goals and plans to achieve them to remain motivated.
9. Eating Balanced Meals
Multiple studies suggest that a balanced diet can decrease anxiety symptoms. Make sure your meal plan includes the right amount of fruits, vegetables, complex carbohydrates, and omega-3 fatty acids.
10. Drinking Water
The Journal of Nutrition gives us another reason to drink the suggested amount of water by reporting that hydration level is directly related to mood.
11. Getting Some Sleep
A good night’s sleep works wonder for your emotional and mental well-being. The University of California-Berkeley reports that lack of sleep adversely affects brain activity by negatively impacting emotional processing in a manner that looks like anxiety symptoms.
Everyone responds in their own way to various lifestyle changes and habits. Find what works for you and if you think you need professional help, please reach out to your doctor.