While occasional feelings of stress and anxiety are a normal part of life, excessive and frequent anxiety, fear, panic, and terror in everyday life may be a sign of an anxiety disorder. These unhealthy feelings can be strong and may prevent you from functioning normally, which can affect your quality of life. Psychotherapy and medications are often needed to treat anxiety disorders. However, certain lifestyle changes and coping strategies can also help you get back to feeling like yourself. Here are some tips to help you manage anxiety:

1. Move Your Body

One of the best tips to manage anxiety is to move your body. Physical activity can have a huge impact on your mental health and is an effective stress reducer. Exercise can help improve mood as well as keep your body and brain healthy. If you experience physical symptoms of anxiety, those are caused by your body’s fight-or-flight stress response releasing cortisol and adrenaline throughout your body. When you exercise, your body burns up these stress chemicals, which promotes relaxation. It’s recommended to do some form of physical activity at least three to four times per week for anxiety management.

2. Eat a Healthy Diet

A deficiency in magnesium can contribute to anxiety, depression, and insomnia. Insufficient amounts of vitamin B12 and calcium can also worsen anxiety symptoms. This is why a great way to manage anxiety is to eat a diet rich in vitamins and minerals. Your daily diet should include leafy green vegetables, whole grains, and low-fat dairy to provide your body with magnesium, B vitamins, and calcium.

3. Try Stress Management Activities

You can use stress management activities to help you manage anxiety and combat negative feelings and thoughts. One great relaxation technique is deep breathing which involves breathing deeply and slowly from your diaphragm and focusing all your attention on each breath you take. Creative hobbies that use your hands can also help you focus on your senses to ground you in the moment and get you out of your head. These include activities such as knitting, coloring, baking, dancing, and others.

4. Practice Mindfulness

If you struggle with anxiety, you likely get caught up in cycles of anxiety-inducing thoughts. This is why practicing mindfulness can be a helpful way to manage anxiety. This practice brings your attention back to the present and allows you to disengage from unhealthy thoughts. Challenge your fears by asking yourself if they are true, and see where you can regain control of them. You can also try grounding techniques such as meditation and journaling to help you take control of your thoughts and focus on the present.

5. Avoid Caffeine, Nicotine, and Alcohol

If you suffer from anxiety, you should avoid stimulants such as caffeine and nicotine. These substances cause your body to release adrenaline, one of the stress chemicals. Limit or eliminate things like coffee, energy drinks, caffeinated tea, and cigarettes to help you manage anxiety. Alcohol and recreational drugs can also cause or worsen anxiety and have been known to trigger panic attacks, so you should avoid these as well. If you need help quitting a substance, talk to a healthcare provider or find a support group to help you successfully quit.

6. Talk to Someone

Talking to someone you trust about the things that make you feel anxious can provide much-needed relief. Just having someone listen to you and show that they care can sometimes help alleviate negative feelings and thoughts. You can call or meet up with a family member or friend so you can talk and get unhelpful thoughts out of your head. You may also benefit from talking to a trained professional who can provide advice and guidance to help you manage anxiety.

7. Take Supplements

Certain vitamins and minerals can have a positive effect on anxiety. For example, magnesium is known to improve brain function and mood. Vitamin B12 plays a role in maintaining a healthy nervous system and helps support cognitive function and energy metabolism, which can contribute to reduced anxiety symptoms. Village CognaMax is a comprehensive supplement that includes magnesium, vitamin B12, and theacrine. This combination supports cognitive health, promotes mental and physical energy, and enhances mental clarity, concentration, and focus.

If you have any questions about taking supplements or want to learn more ways to manage anxiety, please reach out to us at Village Discount Drugs and our knowledgeable staff will be happy to help you get back to feeling your best!