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Set boundaries on your worries

Worry is a natural part of life, but it can be your whole life if it is allowed. It helps to pick a place and time to do your worrying. Spend 30 minutes thinking about your concerns and mostly about what you can do about them. Then let go of the worry and work towards your solution. Also balance your worry with hobbies and fun activities.

Relaxation techniques

These may include muscle relaxation, yoga, or deep breathing. Muscle relaxation is simple. Start from your feet or your head and work your way though the body. Start by choosing a specific muscle and holding it tight for a few seconds. Then relax the muscle. Repeat this pattern.

Deep breathing exercises

1. Lie down on a flat surface.

2. Place one hand on your stomach, just above your navel. Place the other hand on your chest.

3. Breathe in slowly and try to make your stomach rise a little.

4. Hold your breath for a second.

5. Breathe out slowly and let your stomach go back down.

Regular exercise

People who have anxiety often quit exercising. But exercise can give you a sense of well-being and help decrease feelings of anxiety. It does not have to be rigorous and can be as little as walking for 15 minutes a day to begin.

Get plenty of sleep

Everyone requires a different amount of sleep. Most people require at least 7-8 hours of sleep/ a night before they get anxious and agitated.

Avoid alcohol and drug abuse

It may seem that alcohol (especially being depressants) or drugs relax you. But in the long run they make anxiety worse and can cause more problems.

Avoid caffeine

Caffeine is found in coffee, tea, soft drinks and chocolate. Caffeine is a stimulant so it may increase your sense of nervousness.

Confront things that have made you anxious in the past

Begin by just picturing yourself confronting these things. By doing this, you can get used to the idea of confronting the things that make you anxious before you actually do it. After you feel more comfortable picturing yourself confronting these things, you can begin to actually face them.

Use medicine if it helps

Your doctor may give you medicine to help reduce your anxiety while you learn new ways to respond to the things that make you anxious. Consult with your doctor on which medications would be the best for you.

Talk about your anxiety with a health professional.

Your doctor can help you make a plan to cope with anxiety. Counseling can also help you learn to express your needs and wants so you can feel more in control.