Ways to cope with Anxiety Disorder: Practical and Easy Remedies for Relief

Understanding that you have an anxiety disorder may bring a sense of relief because you finally have a name for your symptoms. But it also may raise more questions (why me?) and more worry (what happens now?).

The good news is that anxiety disorders are treatable. The key is to find the right treatment that works for you and stick with it.

Two common treatments for anxiety disorders are psychotherapy and anti-anxiety medication. Yet there are many home remedies and lifestyle changes that may help you find relief.

Here are some home remedies you can try to help quiet your anxiety and ease your symptoms.

1st: Meditation/Prayer

Meditation is a mind and body practice that has been used to increase calmness and physical relaxation, because you focus on your present moment, nothing else. It can also help to reduce symptoms of anxiety, stress, and depression.
The practice of meditation typically involves five elements:

📌a quiet location with few distractions;

📌a comfortable posture;

📌a focus on breathing;

📌a focus of attention;

📌an open attitude, letting distractions come and go naturally;

You can perform meditation alone or in a group setting. Try starting with just a few minutes at first, such as 5 to 10 minutes. Sit quietly taking slow, deep breaths in through your nose, then blowing it out through your mouth. 

If you’re a beginner, it may be a good idea to set a timer. Feel your breath as it goes in and out, focusing only on your breathing. Don’t feel bad if your mind starts to wander. That’s not uncommon. Just come back and return your focus to your breathing.

As you get more comfortable with focusing your attention, gradually increase the amount of time you meditate.

2nd: The Importance of Exercise

Exercise has obvious physical benefits, but it can help reduce symptoms of anxiety and depression as well.

Scientific evidence suggests that physically active people have lower levels of anxiety and depression than people who are not physically active.

Exercise combats anxiety by producing endorphins. These are brain chemicals that act as natural painkillers. Exercise can also reduce fatigue, improve alertness and concentration, and improve sleep, which reduces stress.

You don’t have to exercise for an hour to relieve stress and anxiety. About 5 minutes of aerobic exercise can begin to ease anxiety, and a short 10-minute walk can be just as good as a 45-minute workout at relieving anxiety and depression.

3rd: The Importance of Exercise

You may have left journaling behind in junior high, but writing down your thoughts and feelings can actually help in your adult life.

Positive affect journaling can help release pent-up emotions and thereby relieve anxiety. This type of journaling focuses on writing about positive aspects of your life.

Trusted sources suggest that people who journal about pleasant events or experiences can lower their mental distress, anxiety, and stress levels.

4th: Getting enough sleep

Many people with anxiety disorders have difficulty sleeping, which can cause irritability as well as depression. But there are several ways to help you get a good night’s rest:

Go to bed and wake up simultaneously every day, even on weekends.

Exercise regularly (but not too close to bedtime). An afternoon workout is ideal.

Keep naps short — less than an hour — and avoid napping after 3 p.m.

Avoid alcohol, large meals, foods that induce heartburn, and drink a lot of fluid for several hours before bedtime.

Keep your bedroom cool, dark, and quiet.

Avoid using an electronic device to read in bed; the light from the screen can trick your brain into thinking it’s daytime.

Read, listen to music, or relax before bed with a hot bath or deep breathing.

5th: Avoiding caffeine

Caffeine is a stimulant that’s found in many foods and drinks, including coffee, tea, and soft drinks. It takes effect in about 30 minutes but can remain in the system for hours.

While caffeine has some benefits, such as improving energy and alertness, high doses of caffeine can cause anxiety symptoms, especially if you have an anxiety disorder.

Cutting back on caffeine can be challenging, but the following tips can help:

👉🏼 Start slowly. Try drinking one less can of soda per day or a smaller cup of coffee in the morning.

👉🏼 Choose decaf. Most decaffeinated beverages taste just like their caffeinated counterparts.

👉🏼 Shorten the brew time. When making tea, brew it for a shorter time. This will reduce the amount of caffeine.

6th: Pay attention to your nutrition

Changing your eating habits may not completely get rid of your anxiety, but making the following changes can help ease your symptoms:

🍴 Eat complex carbohydrates. Carbohydrates can increase the amount of serotonin in your brain, which has a calming effect. Complex carbs include oatmeal, quinoa, and whole-grain breads.

🥛 Drink plenty of water. Even mild dehydration can affect your mood.

🍷 Limit or avoid alcohol. Not only can alcohol interfere with sleep, but it can also increase irritability.

🍴 Pay attention to food sensitivities. Certain foods or ingredients may increase anxiety or irritability, so pay attention to your mood after meals and snacks.

It’s important to have realistic expectations. Everyone experiences anxiety now and then, so you won’t get rid of anxiety forever. Instead, realize that you’ll be able to manage your symptoms and stop avoiding certain situations that may cause you stress and anxiety.

Adopting a healthy lifestyle is another powerful tool for relieving stress and anxiety. The ingredients for a healthy lifestyle include: