Anxiety is the body’s normal reaction to stress. It is a feeling of anxiety or worry that researchers believe is created by a variety of variables ranging from genetics to environment to brain chemistry.

Anxiety symptoms include the following:

Increased heart rate
Rapid breathing
Restlessness
Trouble concentrating

1. Stay active

Regular exercise isn’t just about physical health — it can be a huge help to your mental health, as well.

A 2013 study found that people with anxiety disorders who reported a high level of physical activity were better protected against developing anxiety symptoms. This could be for a variety of reasons. Exercise can divert your attention away from something that’s making you anxious.

Increasing your heart rate alters brain chemistry, making more room for anti-anxiety neurochemicals such as:

GABA (gamma-aminobutyric acid) serotonin

Endocannabinoids derived from brain-derived neurotrophic factor (BDNF)

According to the American Psychological Association (APA), regular exercise improves concentration and willpower, which helps alleviate some anxiety symptoms.

2. Avoid consuming alcohol

Because alcohol is a natural sedative, it may take the edge off at first. However, research reveals a relationship between anxiety and alcohol intake, with anxiety disorders and alcohol use disorder (AUD) coexisting.

A source examined 63 separate studies and discovered that reducing alcohol consumption can alleviate both anxiety and depression.

Heavy drinking can disrupt the equilibrium of neurotransmitters, which is responsible for good mental health. This interference causes an imbalance, which may result in anxiety symptoms.

3. Think about quitting smoking.

Smokers frequently seek for a cigarette amid stressful situations. Taking a puff on a cigarette when you’re worried, like drinking alcohol, is a short cure that may aggravate anxiety over time.

According to research , the sooner you begin smoking in life, the greater your risk of getting an anxiety problem later in life. According to research, nicotine and other chemicals in cigarette smoke change brain regions associated with anxiety.

If you want to quit smoking, there are numerous options available to you. The Centres for Disease Control and Prevention (CDC) suggests substituting toothpicks for cigarettes.

4. Limit caffeine consumption

Caffeine is not your friend if you suffer from persistent anxiety. Caffeine might produce uneasiness and jitters, which aren’t helpful if you’re anxious.

Caffeine may induce or worsen anxiety disorders, according to research. It may also trigger panic attacks in those suffering from panic disorder. Caffeine withdrawal may considerably relieve anxiety symptoms in some persons.

Caffeine and anxiety are frequently connected, similar to alcohol, due to caffeine’s potential to change brain chemistry.

5. Practise mindfulness and meditation

Meditation’s fundamental purpose is to achieve complete awareness of the present moment, which involves noticing all thoughts in a nonjudgmental manner. This can lead to a sense of serenity and contentment by improving your ability to tolerate all thoughts and feelings consciously.

Meditation has been shown to reduce stress and anxiety and is a key component of CBT.

According to John Hopkins research, 30 minutes of daily meditation may relieve some anxiety symptoms and work as an antidepressant.

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