Ways to Help Reduce Anxiety

Regular Exercise

Many studies confirm that even one exercise session boosts moods and reduces anxiety.  Regular exercise is best.

Researchers confirm that a brisk walk or yoga can alleviate anxiety.  Exercising changes one’s brain chemistry for the better.  A regular exercise program builds resilience, increasing one’s ability to bounce back from challenges.  Stress and anxiety can be reduced by walking or biking outside. The presence of nature reduces stress. Yoga can enhance one’s mood, and research suggests yoga may be as effective as antidepressant drugs for reducing anxiety. Also, going to an exercise or yoga class has the added benefit of social support.

Mind-Wandering

Thinking about something else other than what is going on around you, can also help reduce anxiety.  Matthew A. Killingsworth, a doctoral student at Harvard University, and Daniel T. Gilbert, a professor of psychology at Harvard, noted that people’s minds might wander nearly half of the time.  Mind-wandering can be useful during a routine or tedious task, or, for example, on a long plane ride.  Some advantages of mind-wandering are more creativity, improved productivity, and it might even help with goal setting.

Deep Breathing

It slows your heart rate helping one to feel more peaceful and less anxious. Focus your awareness on your breath, making it deeper and slower. Dr. Andrew Weil recommends the 4-7-8 breath, inhaling through the nostrils to the count of 4, pausing to the count of 7, and exhaling to the count of 8.