Effective ways to get rid of anxiety and worry

Everyone worries about something from time to time, and that is quite normal. But sometimes anxiety and worry don’t let go for so long that they begin to overshadow life seriously. Anxious people are constantly on edge, nervous for any reason, often snapping at loved ones and panicking over nothing.

All this forces them into difficult situations that cause even greater anxiety. This is like a vicious circle, from which it seems impossible to get out.

Fortunately, this is not the case. There are some effective ways to combat anxiety and worry.

Exercise

Exercise is essential not only for getting rid of excess weight and physical health but also for the psychological state of a person. Even moderate and light activities, such as walking, swimming, or cycling, can calm, relax and lift your mood. This is supported by a scientific review of several studies, which showed that exercise significantly reduces anxiety symptoms.

Try to eat healthy foods

The risk of anxiety increases by 25% if you stick to a diet high in fats and refined carbohydrates. While a diet rich in protein, omega-3 fatty acids, vegetables, fruits, and legumes, on the other hand, helps control anxiety. Also, if you often have anxiety, you should not abuse alcohol: it only relieves symptoms temporarily, but when you sober up, they may worsen.

Reduce your caffeine intake

Caffeine increases your heart rate and raises your blood pressure, which can increase anxiety and restlessness. Of course, that doesn’t mean you should cut out caffeinated drinks altogether, especially if you like them. But it is worth reducing the frequency of their consumption a bit.

Try magnesium supplements

Magnesium supplements can reduce anxiety, as confirmed by a 2017 study. However, it’s not all rosy, and you don’t have to rush to the nearest drugstore for magnesium supplements right away. They have contraindications, so you should consult your doctor and check your magnesium levels before using them.

Breathe slowly and deeply

Slow and deep breathing triggers the parasympathetic nervous system, which is responsible for relaxation. It is better to breathe with your abdomen rather than your chest. It may feel a bit awkward at first, but after a few breaths and exhalations, you will get used to it. Whenever you feel anxious, take a short break and breathe a little; after a couple of minutes, you will feel much better.

Look for reasons to laugh

Laughter is the perfect way to get rid of anxiety and improve your well-being. So if you’re feeling anxious or worried, find a reason to laugh: watch an episode of a comedy series, a kitty video, or new memes.

Note* Always consult your doctor or other qualified health care professional for any questions you may have about your health or condition. Never disregard a health care professional’s advice or delay getting it because of what you read on this website.

Onyinye A.

Onyinye Abasim, from Nigeria. I'm a biochemist, content writer, and an entrepreneur. Email: Onyii@afrinik.com

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