Five Simple Lifestyle Tweaks to Reduce Anxiety

“Anxiety is a normal, predictable part of life,” explains Tom Corboy, MFT, co-writer of the book The Mindfulness Workbook for OCD. However, in further words quoted by Psych Central, he adds that “people with an anxiety disorder are essentially phobic about the feeling state of anxiety.”

In truth, it’s possible to feel anxiety about “just about anything”. However, whether your own anxiety is just occasional or ongoing, the following, minor measures can help to ease your anguish.

Challenge Your Anxious Thoughts

A steady stream of dread-ridden thoughts might rush through your head as panic sets in. However, such thoughts can be “unrealistic, inaccurate or, to some extent, unreasonable,” says clinical psychologist Marla Deibler, PsyD. Therefore, you ought to challenge the “unhelpful” ones.

Dr. Deibler highlights common unhelpful thinking patterns such as “what ifs,” “all-or-nothing thinking,” and “catastrophizing.” By examining each worry, you might discover that the basis for your fear is less substantial than you initially thought. Ask yourself: What is the worst-case scenario? How likely is it to happen? And even if it does, could you handle it? Reflecting on these questions can help you gain perspective and reduce the power of anxiety-inducing thoughts.

Incorporate More Physical Activity into Your Routine

According to Corboy, engaging in regular cardiovascular exercise is among “the most important things one can do” to manage anxiety. Even something as simple as a brisk walk for 30 to 60 minutes can release endorphins that significantly reduce anxiety levels. But why stop there?

Consider the physical activities that you truly enjoy. Whether it’s running, rollerblading, cycling, dancing, swimming, or playing football, integrating these into your daily routine can amplify the benefits. These activities not only improve your physical health but also enhance your mental well-being by breaking the monotony of a sedentary lifestyle.

To kick-start your day with energy and positivity, incorporate a morning exercise routine. Simple exercises such as push-ups, sit-ups, planks, star jumps, and burpees can be done at home with no equipment necessary. These activities are not only convenient but effective at boosting your mood and preparing you for the day ahead.

Regular physical activity is a powerful tool in your wellness arsenal, helping to improve self-esteem and reduce anxiety. Whether at home or in the gym, staying active is key to maintaining both physical and mental health.

Eat Wiser to Feel Happier

It’s remarkable how certain foods can directly influence our mood and anxiety levels. According to research endorsed by Harvard Health Publishing, incorporating zinc-rich foods like oysters, cashews, and egg yolks into your diet can help mitigate anxiety. Similarly, foods high in B vitamins such as avocados and almonds are excellent for keeping anxious feelings at bay.

Anxiety has also been linked to lower levels of antioxidants in the body. To counter this, consider enhancing your diet with antioxidant-rich foods. Delicious options include blackberries, strawberries, walnuts, pecans, and broccoli. Additionally, incorporating antioxidant-laden spices such as turmeric and ginger into your meals can provide an extra boost.

The overarching goal should be to maintain a healthy diet enriched with fruits, vegetables, and plenty of fluids—water being the most essential. Staying well-hydrated is particularly crucial, especially during the warmer months, as it keeps you energized and aids significantly in overall well-being. A well-hydrated and nourished body is more equipped to feel happier and more vibrant throughout the day.

Take a Dose of CBD Oil

CBD comes from the cannabis plant, but unlike THC, the most well-known cannabis compound, it doesn’t induce a high. If you source CBD oil that is legally permitted in your country or territory, using this oil might help you to alleviate anxiety. This is supported by a range of anecdotal evidence.

It’s important to note that while academic research into CBD’s properties for reducing anxiety is growing, it remains somewhat limited. However, more recent studies and reports, such as those from Good Housekeeping, suggest that vaping CBD oil can be an especially effective method of utilization.

Products like CBD vape pen kits from VSAVI are designed to be safe—they contain no nicotine or other harmful ingredients but include standard warnings due to vaping device regulations.

CBD vape pen kits, such as those available from VSAVI, are designed to be used safely. They contain no nicotine or other harmful ingredients, adhering to strict health standards, though they do carry standard warnings due to TPD regulations related to vaping devices.

Accept Your Anxiety

Paradoxical though it might initially sound, doing this can put you under less pressure. After all, anxiety is “inevitable, but transitory,” says Corboy – and attempting to control and eliminate it can, in itself, add to your anxiety.

When anxiety does strike, just observe it, Deibler advises. “Think of it like a wave of the ocean; allow it to come in, experience it, and ride it out.”

Cultivate a Supportive Network

Having a robust support system is essential when managing anxiety. Sharing your feelings and experiences with trusted friends, family members, or a support group can provide comfort and reassurance. These connections not only help you feel less alone but also offer different perspectives and coping strategies.

Encourage open conversations about mental health with your loved ones. If you’re comfortable, educating them about anxiety and your specific triggers can help them support you better. Sometimes, just knowing that there are people who care and understand your struggles can significantly reduce feelings of anxiety.

For those who prefer professional guidance, consider seeking help from a therapist or counselor who specializes in anxiety disorders. These professionals can offer tailored advice and techniques that can be more effective in managing your condition.

Battling anxiety can be a tough thing to handle but it is something that needs to saw through before being overcome. We all can overcome it as we see it as a learning experience.