Anxiety is the most common mental disorder in the U.S. today, impacting over 40 million adults and 8% of children and teenagers.
There are many types of anxiety disorders, the majority of which stem from our daily experiences, habits and emotions. While most resulting anxiety disorders are treatable, preventative measures are actually the most effective and affordable over time.
In this guide, we will share the 37 best ways on how to calm anxiety in support of a happy and healthy life for both you and your family.
While there are many different treatments for anxiety, one of the most effective ways to relieve anxiety is to reduce inflammation. Inflammation is a natural response of the body to injury or infection, but it can also be caused by stress. How to calm
Chronic inflammation can lead to a number of health problems, including anxiety. There are a number of ways to reduce inflammation, including diet, exercise, and relaxation techniques. By reducing inflammation, you can relieve anxiety and improve your overall health.
Many of those suffering from anxiety symptoms know it can be related to your gut health. Increasing evidence has associated gut microbiota to gastrointestinal disease, with inflammation of the gut being linked to stress hormones.
Improving gut health can be done over time through a healthy diet, supplements and probiotics in your daily life.
If you’re one of the many people who suffer from anxiety, you know that it can be a real challenge to manage your symptoms. But did you know that what you eat can actually make a difference? That’s right – anxiety is not just all in your head, it’s also in your gut. So if you’re looking to feel calmer, start with your diet.
Of course, everyone is different and what works for one person may not work for another. So keep track of how different foods affect you and make adjustments as needed. With a little trial and error, you should be able to find a diet that helps you manage your anxiety and feel better overall.
Supplements for anxiety can come in many forms, including herbs, vitamins, and minerals. Whey help to reduce physical symptoms of anxiety, such as heart palpitations and sweating. Others find that supplements help them to feel less anxious overall and better able to cope with stress.
The awareness and use of meditation is growing every year across all ages and demographics, with 89.4% of those who practice reporting a reduction in their anxiety, stress levels, and negative thought patterns.
There are many different types of meditation practices you can adopt for mental health, each with specific intent and reported benefits through consistent daily use. Some of the best meditation practices can be learned through the use of online courses and apps, depending on what works best for you and your lifestyle.
Mindfulness is considered as our ability to remain conscious and aware of our state of mind. The more aware we can be of our anxious thoughts, the better we will be at reacting to the moments that trigger anxious feelings. Peer reviewed studies found that those who practice mindfulness were less likely to develop an anxiety disorder or suffer from anxious thoughts.
A form of psychotherapy known as cognitive-behavioral therapy or (CBT) is highly effective at treating anxiety disorders. Through CBT, a clinical psychologist or mental health services help their patients learn and identify the factors that contribute to their anxiety symptoms.
CBT treatment can not only be supported by one-on-one counseling, but there are also many great apps available for those looking to try on their own.
Juicing has grown in popularity and is an excellent source of nutrients for those who might not have the time or patience to cook or prepare meals. Juicing can help you increase your intake of antioxidants and vitamins which over time can help those who feel anxious or need to reduce stress.
There are many online resources available from juicing machines, recipe books, and powders for those looking for a healthy way to reduce their feelings of anxiety.
Cold water therapy such as ice water baths and cold showers are an effective way to reduce inflammation and heart rate. Exposure to cold temperatures for as little as two to three minutes a day can change the way the body responds to anxiety triggers, and remain calm through anxious thoughts.
Cold plunge water tanks or baths are growing in popularity today among athletes and mental health experts, due to the range of benefits from both a physical and mental perspective.
Enzymes by definition are proteins that help speed up the metabolism or chemical reaction in our bodies.
Enzymes have many benefits for those with an anxiety disorder, as they help to reduce physical symptoms of anxiety such like heart palpitations, sweating or panic attacks.
There are many different types of enzyme supplements available on the market today, so try to seek guidance from wellness professionals to learn what’s best for you.
Research has found that a lack of or inability to sleep can exacerbate anxiety or make your symptoms worse. Many of us believe we sleep well, but do not realize there are levels to sleep combined with other issues like TCMJ and sleep apnea.
There are many excellent apps today for tracking your sleep habits, along with treatment options for TCMJ and sleep apnea.
Try monitoring your sleep patterns for just a week, you’ll be surprised at the results!
Our blood pressure not only plays a role as an indicator for health issues, but can be directly related to feeling anxious or experiencing a panic attack.
While making lifestyle changes to reduce feelings of anxiety is important, be sure to monitor your blood pressure regularly and report any negative trends to your primary care physician.
There are many great blood pressure monitoring devices available today, be sure to keep one with you at home or in your travel bag throughout the day!
In a recent study of over 3,000 adults, research found that those who drank more water had reduced anxiety and depression.
A steady intake of water supports circulation, aids in digestion and helps your body absorb nutrients.
There are many excellent brands and alkaline based waters available today, along with filtered water bottles to support those on the go.
While the process of preparing tea can be relaxing for the mind and body, specific teas can help if you are feeling anxious.
Herbal teas have been used for thousands of years for medicinal purposes. Mint, chamomile, valerian, ashwagandha, lavender, and matcha are some claimed to have properties for reducing symptoms of stress.
Some may have a different perspective on spirituality, but many see it as a way to deal with the challenges of life while being connected to something greater than yourself.
Spirituality can be related to religion or a higher power, while for others it’s about connecting with nature, themselves, or other beings.
There are many spiritual practices and related activities to choose from, as long as your intent is clear and can envision the practice being part of your day to day life.
Grounding is one our favorite exercises to help calm anxiety, which includes walking barefoot outdoors on your lawn or in a field, where you are connected directly with the earth. While not a quick fix, studies show that just 30 minutes of grounding barefoot can heal pain and inflammation. The best part, grounding is free and available to all of us!
Anxiety is usually an uncomfortable emotion or feeling to sit still with, however through breathing exercises, you are encouraged to feel out those same uncomfortable emotions and release them through deep breaths. This can include stress, anger, sadness, worry and any other emotion that might cause you to feel anxious.
Try some of the best breath work courses online today, or pursue a certificate of training so that you can coach others on it’s benefits!
Yoga wasn’t specifically developed as a treatment for anxiety, however its concepts and progressional learning make it especially effective in calming both the mind and body when feeling anxious. Yoga can help calm anxiety by slowing down your breathing and being mindful of the present moment instead of future based thoughts or concerns.
The best part about yoga is that you can practice from anywhere in the world, using apps and products that are easy to take from place to place.
Regular stretching and techniques to relieve muscle tension have been shown to increase serotonin, a hormone that helps stabilize our mood.
For those not naturally flexible, there are many stretching tools and beginner guides available online to get you started. With time and consistency, it is believed that stretching can aid in the release of emotions and energy from past experiences in life.
Our habits are the regular actions we engage in, that over time we feel compelled to do. These habits are responsible for producing emotions (like anxiety) that for example can lead to a panic disorder.
Healthy habits are the most effective choices we can make to reduce levels of anxiety. There are many habit tracking apps available to support your goals, try one out today!
We all love sugar and sweets, it’s one of the best parts of our cultural eating experience. Added sugars in particular cause your blood sugar to go up and down, which in turn can result in more anxiety.
Sugar substitutes are a great way to satisfy cravings and offer creative solutions for your baking or cooking needs. Many online resources and books are available to begin your initial research.
While running may not be natural for everyone, cardiovascular health should be a priority for many related to their levels of stress. Regular exercise and fresh air helps to improve blood circulation to the brain, which has a direct but temporary impact on your reaction to stressful situations.
Even if only in small amounts, implementing a running schedule and simple exercises for yourself will have many benefits; from reducing cortisol levels to increasing mental clarity and performance.
Alternatively, weightlifting even just twice a week is believed to have a dramatic effect on reducing levels of anxiety and stress. Strength exercises in particular can increase levels of dopamine and other chemicals that increase feelings of self-esteem.
Try to explore the various resources available today between online programs, apps and gym memberships being offered at a discount. Home workout equipment has also been growing in popularity since the pandemic, all of which are great for your physical and mental well-being!
Reading helps reduce stress and anxiety due to the fact it’s a form of meditation, in that your brain is focused on a single task. A 2009 study at the University of Sussex found that reading can reduce stress by up to 68%.
Reading not only can help to calm anxiety, but also develop your mind and learn lessons in life through the experience of others.
While Cannabidiol (CBD) is relatively new, many users report it to be effective in alleviating and calming anxiety based symptoms. Most experts suggest that full-spectrum CBD oil is the most effective in treating anxiety disorders, since the effects of it are maximized by its combination with other cannabinoid products you can take.
The CBD industry continues to grow and develop, however the top brands are well-known and products are easily accessible for anyone looking to explore their wide range of benefits.
Regular interaction with indoor plants (like touching and smelling) can reduce physiological and psychological stress. Studies have also found a bacterium in plant soil that triggers the release of serotonin, which lifts mood and calms anxiety.
Decorating your home’s indoor and outdoor space with plants is therefore believed to help alleviate symptoms of anxiety. Check out the best sites for exploration and delivery of plants to your home’s front door!
Healing frequencies are a type of sound wave therapy for effect on human brain activity. It centers around the belief that once a new frequency is introduced, your brain waves align or sync with it, resulting in a holistic healing effect on your body depending on the frequency.
There are many instruments used in the process of sound frequency therapy, in addition to youtube videos for meditation and healing purposes.
Whether we realize it or not, each of us have daily rituals that we engage in or perform. Meditation, coffee, prayer, all can serve as a process that grounds us no matter how stressful our day can get.
Incorporating rituals into your life will help to simplify and slow down your experiences, which in turn supports a more healthy thought process around calmer frame of mind.
They say that comparison is the thief of joy, and we are all subject to feeling without or in need of more in life. As we look up though, we forget how many people are without what we are fortunate to have.
Taking account for everything in our lives that we are thankful for is not only a healthy exercise to try, but one to incorporate as a regular habit. Try writing down three things that you are thankful for every day, and over the course of one month you will notice a change in your emotions and outlook on life.
While not everyone is a natural writer, taking the time to journal your experiences, thoughts and emotions throughout the week can be both therapeutic and insightful as you continue to grow.
Similar to counseling or speaking with a therapist, journaling is a highly recommended stress-management technique to reduce anxiety, lessen feelings of stress, and control your emotions.
It has never been more important to keep a warm and clean home living space in support your well-being. This includes decorations, seating, technology, and many other facets like lighting and color.
There are many tips and resources between online shopping and brick & mortar stores to improve your home environment and comfort. Enjoying the space where spend most our time can help reduce levels of cortisol, and improve your overall mood.
Studies have found that regularly listening to music can help calm our nervous system and lower cortisol levels. Making music also taps into the creative part of our brain, with research showing that creativity can help to release emotion, stop anxiety and improve overall mental health.
Music sharing applications have never been more advanced with today’s technology, offering you the ability to find, create and share unique playlists of your favorite music genres for any setting or mood.
Essential oils are scented liquids that are derived from different fruits, flowers and plants. You’ve likely experienced essential oils while getting a massage, or some form of therapy perhaps in an office setting.
Essential oils can be rubbed on your skin, or through oil diffusers in your home for a more relaxed and stress free environment. Studies have shown a decrease in anxiety levels of both humans and animals, particularly chamomile, lavender, and bergamot.
Holistic medicine, including homeopathy, are treatments that have existed for hundreds of years since the mid 1700’s. Homeopathy essentially entails introducing micro-levels of a certain substance that otherwise would produce symptoms of disease if taken in large amounts. The concept centers around the idea that your body accepts and learns how to handle a foreign substance, similar to how a vaccine may work for a virus.
Try exploring homeopathic products through some of the best stores online, or researching homeopathic remedies to try on your own.
Candles are some of our favorite products for home decor and warmth, especially during the holiday season and winter. Similar to essential oils, candles come in many different scents today for catering to any individual style or mood. The combination of both strong scented candles and oils is known to increase the effectiveness of anxiety reduction.
Soy candles are growing in popularity, as soy wax is without toxins, carcinogens, or pollutants. As a vegetable-based wax, soy candles do not give off any harmful byproducts or soot that can stain interior walls or curtains.
Crystals are one of our favorite items to explore if you’re looking to reduce your anxiety while also practicing mindfulness. Depending on your goal (reducing anxiety, increasing focus or creativity), there are many different crystals and stones to choose from. They range in size so can be a centerpiece for your home, or something to keep in your pocket or purse.
Try exploring some of the best online crystal shops to find what’s best for you, along with researching the varying types depending on your needs.
Recent research reported that weighted blankets may be helpful in relieving anxiety, as they are intended to replicate that of a hug or being embraced. In another study, 63 percent of participants reported lower levels of anxiety after using a weighted blanket.
Be sure to check out some of the best weighted blankets available today, not only if your’e feeling anxious but as a fun and comforting resource during cold weather seasons!
If you’ve reached a point where your symptoms of anxiety begin to impact your daily life (school, career, socializing), and you find even the smallest activities like household chores difficult to do, you should likely see a mental health professional.
Any symptom that involves your body like heart palpitations, sweating, breathing, or increased heart rate should be taken very seriously. If you are experiencing any of these symptoms today, make sure your family is aware and don’t hesitate to seek help.