8 Strategies to Manage Anxiety
Exercise – Exercise is not only beneficial for physical health but also for mental health, particularly in managing anxiety. During exercise, endorphins are released which stimulate feelings of happiness and well-being, and they act as natural painkillers. These endorphins help to reduce the physical symptoms of anxiety such as muscle tension and headaches. Regular exercise has been scientifically proven to regulate the body’s stress response system, reducing levels of cortisol – a hormone that is released during times of stress – resulting in a decrease in overall feelings of anxiety and an increase in feelings of calm and relaxation. For example, a 2017 meta analysis published in the Journal of Sports Medicine found that resistance exercise significantly reduced anxiety symptoms in participants that were healthy and in those with either a physical or mental illness. Another study published in Psychiatry Research in 2021 found that regular exercise had a statistically significant effect on reducing anxiety.
Healthy Diet – Eating a healthy and balanced diet can also help reduce anxiety symptoms. Avoiding processed foods, sugar, and caffeine can help stabilize mood and promote relaxation. Research has shown that low levels of certain vitamins and minerals, such as magnesium and vitamin D, can contribute to anxiety symptoms.
Sufficient Sleep – Lack of sleep can be thought of as a double edged sword when it comes to anxiety. A lack of sleep can make anxiety worse, and anxiety can also make it difficult to fall or stay asleep. Aim for seven to eight hours of sleep per night by establishing good sleep hygiene habits like avoiding caffeine and electronics before bed, and creating a comfortable sleep environment. Studies show that there is a very close relationship between chronic insomnia and anxiety.
Mindfulness – Mindfulness practices, such as meditation, deep breathing, and yoga, can help reduce anxiety symptoms by promoting relaxation and reducing stress. Mindfulness can also help increase self-awareness, which can help individuals identify and manage triggers for anxiety.
Social Support – Having a strong support system of family and friends can be a crucial factor in managing anxiety symptoms. Spending time with friends or loved ones can provide a sense of comfort and reduce feelings of isolation. There are countless studies showing that joining a support group or seeking professional counseling can be key to manage anxiety.
Time Management – Feeling overwhelmed or stressed due to a busy schedule can contribute to anxiety symptoms. Learning to manage time effectively and prioritize tasks can help reduce stress and anxiety. Also making time to relax and scheduling in a warm bath, listening to calming music, or engaging in a hobby, can help reduce anxiety symptoms by promoting relaxation and reducing stress.
Getting Acupuncture – Acupuncture is a natural therapy that has been shown to help reduce symptoms of anxiety. Acupuncture can help reduce feelings of stress and anxiety, as well as promote feelings of relaxation and calm. It does this by regulating the body’s hormones and neurotransmitters, such as cortisol and serotonin, which can contribute to anxiety symptoms. Additionally, acupuncture can be used in conjunction with other treatments to help manage anxiety such as SSRi’s or SNRI’s. To learn more about it check out this post about “Acupuncture for Anxiety“.
More resources for anxiety relief
If you are looking for a Denver acupuncture clinic for help with anxiety, or need help with your digestive problems, headaches, pain, psychological conditions, or women’s health issues, contact us today at (720)285-6251 or book an appointment online.