Methods to Reduce Anxiety

If you have a generally stressed, anxious temperament, then anything that is going to reduce anxiety levels and give a more relaxed temperament will also benefit your social anxiety.

Healthy eating – a diet filled with white flour products, refined sugar, caffeine, alcohol and nicotine robs the body of nutrients needed to manage anxiety and stress, namely vitamin B complex, vitamin C, calcium and magnesium. Including the right nutrients can also help, for example, eating food with or taking omega-3 fatty acid supplements can help reduce anxiety and depression.

Regular exercise – exercise helps use up the adrenalin produced by the anxiety reaction and reduce muscle tension. In addition it reduces anxiety and depression, boosts confidence and self-esteem and aids in a good night’s sleep. Exercise also helps produce endorphins which give a natural high.

Good sleep – lack of good quality sleep can cause anxiety, therefore it is essential to ensure at least eight hours of sleep per night. It is also important to have a regular sleep cycle so that the neurotransmitters dopamine and serotonin are correctly in balance. Dopamine is produced at night time, while serotonin increases in the day.

Fresh air and sunshine – sunshine helps us produce the neurotransmitter serotonin. Going outside in the fresh air and sunshine for at least twenty minutes in the morning will help prevent Seasonal Affective Disorder and help balance your body cycles to produce a good night’s sleep.

Relaxation techniques – these help release the anxiety hormones racing around our bodies, thus reducing acute or chronic anxiety. Techniques may include progressive muscle relaxation, meditation, deep breathing, guided imagery or visualisation and many more.

Breathing properly – people with anxiety are known to be shallow breathers. This increases the levels of carbon dioxide in the blood leading to hyperventilation. Breathing from the belly with the diaphragm muscle, is the correct way to breathe for relaxation.

Positive thinking and action – an optimistic state of mind will help you have the motivation to overcome your fears. Thinking rationally will help you be able to handle situations that once scared you. Taking positive action gives you a sense of mastery and achievement and this raises the levels of serotonin in your brain.

Shy people may find these last two the hardest but they are definitely worth it J

Healing touch – a hug from pets, loved ones, family or friends – even hugging yourself - helps raise levels of serotonin. Massage, reiki and other forms of healing touch are also useful methods to reduce anxiety.

Support – sharing your problems with other people – friends, family, loved ones, professionals - either on the net or in person can help immensely. Admitting you have a problem is the first step to healing it. Religion or your own version of spirituality, for those who are open to it, can also help to give a sense of purpose and understanding.