Simple Steps to Improve Anxiety Symptoms

Get active.

Getting active for at least 30 to 60 minutes a day helps to release endorphins that lead to a reduction in anxiety. Better yet, choosing a physical activity that you enjoy will also help to calm down your anxiety.

Sleep well.

Not getting enough sleep can worsen anxiety. Make sure to engage in a relaxing activity before bed, such as taking a warm bath or listening to soothing music. If your anxiety starts buzzing right before you go to sleep, try to jot down your worries earlier in the day for 10 to 15 minutes.

Stay connected.

Having social support is vital to controlling stress since it gives you both a great outlet for your anxiety and positive feedback.

Contact a therapist.

Being connected to someone who can offer professional help will allow you to better manage your anxiety.

Avoid mind-alternating substances.

This includes caffeine, drugs, and alcohol. Caffeine is known to exacerbate anxiety while drugs and alcohol can also have long-term, harmful effects.

Do something you enjoy.

Whether that be picking up a book, taking a break, or engaging in calming practices like yoga, engaging in enjoyable activities helps to soothe anxiety.

Challenge your anxiety.

To challenge your anxiety, here are some steps to follow:

  1. Identify those unrealistic, inaccurate thoughts that are provoking anxiety.
  2. Consider how a specific thought affects your feelings and behaviors.
  3. Reframe and correct that thought to make it more accurate and realistic. This can also be done by saying an encouraging statement.

Another way to challenge your anxiety is by problem-solving. For instance, try making a list of some stressors and jot down one or two solutions to each one.