Anxiety is a feeling of unease, such as fear or worry that can be mild or severe. While anxiety is a normal and often healthy emotion, severe anxiety can have a significant impact on your day-to-day life, making it difficult to perform the simplest of tasks.
Millions of people in the UK have some form of anxiety disorder. If you are in this category, it’s likely you’ve looked at ways to reduce symptoms and help you lead a better quality of life. Rather than scouring the web for advice, we have you covered. Here are some methods and tactics to try out which may help relieve anxiety first and get you back in control.
1. Incorporate More Exercise into Your Routine
One effective way of clearing an anxious mind is by exercising more. Incorporating daily exercise into your routine can be beneficial for both your mental and physical wellbeing. Whether you go for a run, head to the gym, or do a workout from home, your brain releases endorphins which are feel-good chemicals. As your heart pumps, you’ll notice a huge boost in your mood. You don’t have to be a fitness fanatic to get results either. A 30-minute exercise can do wonders for anxiety and help you maintain your weight too. If you’re struggling to find the motivation to work out, partnering up with a fitness friend can help.
2. Switch to Healthier Foods
It’s true what they say, we are what we eat. If you eat lots of junk food, you can’t expect to keep a trim figure. For those who don’t lead the healthiest of diets, this could have an enormous impact on your stress and anxiety. Foods loaded with fat, salt, and sugar can cause irritability, anxiety, and depression. If there’s one change to make today, it’s to alter your diet. Start by filling your plate with more fruits, vegetables, and whole fibre-rich grains. All of these will keep you on a more even keel. You don’t have to make any drastic changes right away, nor cut out your favourite foods entirely. Just have sweet treats and junk food in moderation.
3. Consider Trying CBD Oil
One product that is gaining momentum and could help with anxiety is CBD oil. Since being legalised a few years ago, many people have found solace in CBD oil, especially when it comes to relieving stress and anxiety. While more research needs to be carried out to verify its effects, there’s no harm in trying CBD oil, especially if you’ve tried other routes to no avail. You can buy full-spectrum CBD oil from TheGoodLevel.com. They are specialists in all things CBD. As well as full-spectrum CBD oil UK, they sell a variety of CBD drinks and skincare products like body scrubs and moisturising lotion.
4. Minimise Screen Time and Phone Use
In 2023, you’ll have a hard time finding someone who doesn’t use a smartphone or tablet. After all, many of us rely on the internet to connect with loved ones, work, and have chill-out time. If you’re reaching for your phone the moment the clock strikes 5 and find you’re still on it before hitting the hay, it’s time to look at reducing your usage. Too much screen time can impact sleep, increase anxiety, and make it harder to wake up in the morning. One effective method is to put your devices out of sight and out of mind.
5. Use Supplements
There has been some research to suggest that natural supplements like herbal remedies, omega-3 fatty acids, and vitamins may help in relieving anxiety. Dietary supplements like magnesium, vitamin D, and multivitamins may be useful in lowering anxiety too. Before taking any supplement, it’s wise to make an appointment with your GP first. It can be hard to know which supplements to pick, especially with the vast amount of them to choose from.
6. Practice Deep Breathing Techniques
If you’re feeling on edge and struggling to clear your mind, practising deep breathing techniques may help. The good thing about deep breathing exercises is they can be done just about anywhere. This means if you’re in the office, running around town, or in the car, taking 5 to 10 minutes to practice deep breathing can slow down your heart rate, get rid of negative thoughts, and help you feel more positive. You may not get the results you’re after straight away, but if you stay committed to deep breathing techniques, they should help in relieving anxiety.
7. Take Time for Yourself
Many of us are under immense stress on a daily basis. From hitting work targets to looking after the kids, if you haven’t got an hour in the day for you, it’s time to make room. We all need some ‘me’ time. Whether you run a hot, relaxing bath, go for a walk, or stick on Netflix, a little bit of TLC can go a long way in reducing stress and anxiety. Don’t feel guilty about having some time for yourself either. You’ll need it for combatting anxiety and giving you a clearer head.
8. Reduce Caffeine Intake
If you can’t get through the day without your cups of coffee, you’re not alone. Millions of us stick the kettle on and pour a cup of joe every day. While drinking coffee in moderation is fine, too much of the stuff can leave you jittery and anxious. Whether you’re a latte lover, or get by on espresso shots, lowering your caffeine intake may be the answer for relieving anxiety fast. You may even decide to quit caffeine altogether. Some of the health benefits of doing so include lowering blood pressure, getting better sleep, and having fewer headaches.
9. Spend Time with Loved Ones
When your mind is racing with anxious and negative thoughts, it can feel like you’re the only person in the world going through it. One thing you should take comfort in is your friends and family probably go through the same thing too. A great way to relieve anxiety fast is by having a strong support network around you and catching up with loved ones. Even if you don’t live nearby, picking up the phone and checking in on a loved one can calm you down. Having support and guidance from your nearest and dearest will help you think more positively and keep you optimistic and upbeat.
10. Try Yoga
There’s a reason why lots of us do yoga every day. If you believed yoga is for the hippies only, it’s time to change your thought process. Yoga has an array of powerful benefits, with one in particular being reducing anxiety. There are lots of yoga poses you can try out which can be done at home or in the gym. You don’t need to spend a fortune either. Simply pick up a yoga mat, stick on some suitable clothing and you’re good to go.
While we can’t say for certain any of the above tactics will get rid of anxiety altogether, they may certainly help in reducing feelings of unease. You may find one method works better than the other, so have a go at trying several of them until you find one that promotes calm, peace, and relaxation.