Top 13 ways to combat anxiety and how you can gain control of mental health

Stress and anxiety are common experiences for many people. Lots of people deal with stress every day. Work, family issues, health concerns, and financial obligations are parts of everyday life that commonly contribute to heightened stress levels.

What’s more, factors such as genetics, level of social support, coping style, and personality type influence a person’s vulnerability to stress, meaning that some people are more likely to become stressed than others.

Minimizing the chronic stress of daily life as much as possible is important for overall health. That’s because chronic stress harms health and increases your risk of health conditions such as heart disease, anxiety disorders, and depression.

If you deal with anxiety, there are strategies you can use to avoid feeling consumed by it. Here are some quick solutions to help you address the situation immediately, as well as long-term methods to combat a recurring issue.

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Here are 13 evidence-based ways to relieve anxiety

1. Find and master your triggers

Problems that last a long time, like problems with work or finances could take time to determine whether it's a due date, an individual, or a situation. It could require some additional help, whether by therapy or by talking to acquaintances.

If you can pinpoint the trigger, be sure to limit the amount of exposure as much as you can. If you're unable to limit it -- as in the case of an environment at work that is stressful and isn't changing -employing other strategies to cope might help.

2. Choose to adopt cognitive behavioral therapy (CBT)

CBT helps people discover various ways to think about and responding to situations that cause anxiety. A therapist can assist you to discover ways to alter negative thoughts and behavior before they become spiraling.

3. Be Involved

Volunteer or find ways to get involved within your community. It will build a supportive network and provides a respite from the stress of your day.

4. Learn the triggers that cause you to feel anxious

Is it work school, family, or another issue you could recognize? Journal when you're feeling anxious or stressed and then look for patterns.

5. Contact somebody

Tell friends and family members that you're overwhelmed and tell them how they can assist you. Speak to a doctor or therapist for help from a professional.

6. Set small goals for the day and strive to maintain a consistent schedule rather than perfect exercises

It's better to walk each morning for about 15 minutes, rather than wait until the weekend to do an hour-long fitness marathon. Numerous studies suggest that frequency is crucial.

You can relax with the iPod or another portable media player that allows you to download audiobooks, podcasts, or even music. A lot of people find it more enjoyable to exercise while listening to music they love.

7. Have a routine or daily meditation

It takes a bit of practice to master, mindful meditation practiced regularly will eventually develop your brain's ability to block out anxiety-inducing thoughts whenever they occur.

If focusing and sitting still are difficult, you can start by doing yoga as well as walking meditation. There are a variety of free guided meditations available on apps such as Insight Timer to aid you in your first steps.

8. Keep a journal

It is beneficial to develop a routine of recording your thoughts and feelings in a journal. It can be helpful to write down your thoughts and feelings in a journal every day. The act of writing down thoughts is calming for certain.

But it could also assist you in keeping the track of times you experience anxiety, what it does to your feel and the kind of events that trigger it.

9. Socialize

While everyone is unique and there are some who experience anxiety around social situations and social anxiety, spending time with your family and friends on a regular basis can help you deal with anxiety.

Socializing can ease anxiety, promote feelings of happiness and a sense of community and help reduce the feeling of loneliness. Research Trusted Source has demonstrated that social connections help you become more resistant to stress in the longer term.

10. Take a look at supplements or alter your diet

Modifying way you eat and using supplementation is surely a long-term approach. Studies have shown that certain nutrients or supplements may aid in anxiety reduction.

This includes:

• Lemon balm

• omega-3 fat acids

• ashwagandha

• green tea

• valerian root

• kava kava

It can take several months until your body starts getting the nutrients these foods and herbs offer. If you're taking any other medication, talk about herbal remedies with your doctor since there may be negative reactions.

11. Maintain your mind and body fit

Regularly exercising and eating balanced meals, getting enough rest, and staying in touch with those who are concerned about you can help combat anxiety-related symptoms.

12. Challenge your self-talk

How you think can affect your mood. Anxiety can cause you to overestimate the risk of a situation and underestimate your ability of you to manage it. Think of alternative perspectives of the situation that are creating anxiety instead of rushing into the worst-case scenario. Take a look at the facts and against your belief is real.

13. Talk to your doctor about the medications you are taking

If your anxiety is severe enough that your mental health professional thinks you would benefit from medication, there are several directions you can follow, based on the severity of your symptoms. Talk about the issues with your doctor.