It’s natural to feel anxious at times throughout your life. However, anxiety can also become a more prominent issue, which leads to anxiety disorders that affect daily life. Anxiety symptoms can range from generalised anxiety disorder (GAD), which sees an individual intensely worry about many things that they can’t control, to panic disorders that see a person experience sudden bursts of panic, leading to sweating, heart palpitations, and trembling.

Whether you experience mild or more severe symptoms, learning how to reduce anxiety will help manage them in the long term. Take a look at how below:

11 Ways To Help Lower Anxiety Symptoms

1. Be present

One of the primary elements of feeling anxious is often worrying about the ‘what if’s?’ and things that ‘might’ happen in the future. While it’s natural to plan and feel some apprehension about what the future may hold, it’s vital to bring yourself back to the present moment if this is becoming overwhelming. We are a society of future thinkers. However, this can stop you from enjoying everything in the moment. Practicing mindfulness is an excellent technique if you’re looking at how to ease anxiety symptoms. This technique focuses on feeling in the moment and uses a range of meditation and guided practices to relax the body and mind.

2. Evaluate the reality of a situation

When we become anxious, the worst-case scenario aspects of a situation come pouring into our minds. However, if you break down these scenarios, it will help you determine how realistic they are. An excellent way to ease anxiety in these moments is to rethink the logic of the situation in a rational way. For example, if you’re giving a presentation at work and think you will mess it up, switch those negative thoughts to looking at the positive elements, such as realising you’re nervous. Still, you’re ultimately prepared for the task. Rethinking and rationalising the moment can help you reduce anxiety.

3. Try breathing exercises

In any stressful situation, taking deep breaths will help to calm you down and realign your thoughts. You may find a host of breathing techniques on how to ease anxiety symptoms this way online. However, just simply inhaling and exhaling in a controlled and even manner will slow your heart rate and bring you back to centre.

4. Do something different

Another helpful way to ease anxiety is to get up and do something else. One of the main ways that tension builds up is because an individual sits and continually thinks about a scenario, and it can begin to turn to compulsive thoughts. Interrupting this thought pattern will give you something else to think about. It doesn’t have to be anything too wild either; just going for a walk, getting a hot drink, or simply moving away from the area you’re in can make a difference.

5. Try natural products to relieve stress

There is a selection of natural products available that may help to improve your mental health and wellbeing and relieve anxiety. Top options in the wellness sector include CBD products, which come in different forms such as gummies, oil, and e-liquid. As everybody is different and has varying needs for these types of products, determining the dosage and CBD strength you require is essential to achieve the best results.

6. Avoid caffeine

Caffeine is known to be an anxiety inducer, and for some people, it’s a hard habit to break. However, if you’re feeling particularly stressed and anxious, avoid this beverage and opt for water instead. It’s not just the usual suspects such as coffee or tea either; don’t forget that caffeine is in several soft drinks.

7. Reduce your digital screen time

Another excellent example of how to reduce anxiety symptoms is to reduce the amount of time you spend looking at screens. Unfortunately, we live in a world where we are always switched on and never put our phones down. However, constantly looking at screens and feeling the pressure to be busy all the time can play havoc with living in the present. Social media is also another element that can cause issues with constant comparisons and getting caught up in unrealistic expectations.

8. Try yoga

The foundations of yoga are focused on centring yourself and practicing techniques to slow down and appreciate your body and mind. Yoga is suitable for people of all ages and abilities and can help regulate your thoughts and feelings to feel more relaxed and refocused. Even just trying a session for 20-30 minutes a day can improve your mental health.

9. Take time for self-care

If you never get a spare minute to yourself, this could be contributing to anxiety issues. Taking time to yourself often feels self-indulgent, but it is needed to give your body and mind time to recuperate. Even just soaking in a bath for twenty minutes or reading a book can give you this time away from the daily routine to refocus and refresh your outlook.

10. Be patient

Creating techniques and strategies to help reduce anxiety and panic attacks takes time. You will need to consider what works for your lifestyle and what ultimately allows you to calm down. It’s not just a case of doing one yoga session, and you’re ready to go; it takes time and patience, and long term coping mechanisms to manage anxiety now and in the future. Each person may also experience different stress triggers, so identifying these can also help you avoid or control them.

11. Eat well

Low blood sugar can have an impact on your body, such as feeling irritable, nervous, and anxious. If you find yourself leaving prolonged periods between eating, this can be a significant contributor. We’re all guilty of heading for the sweet treats too, but to keep your body and mind balanced throughout the day, opt for fruit or nuts, then follow up with a healthy meal and drink plenty of water.