8 ways to reduce anxiety according to science

Don't allow anxiety to take over your life. Follow these evidence-based tips to tackle this mental health disease.

When you live with anxiety, merely trying to survive each day can feel exhausting and overwhelming as you have to deal with a heightened sense of uneasiness, fear and worry. The physical symptoms of anxiety include restlessness, fatigue, breathlessness and even muscle tensions.

While getting adequate treatment that includes counselling and medication can help in leading a normal life, making certain lifestyle changes can go a long way in reducing the symptoms drastically. Over the years, various studies have found that developing these eight habits and doing them consistently can help in tackling anxiety head on.

1. Exercising regularly

Exercising will not only benefit you physically but can also help in improving your mental health. A study published in the journal Frontiers in Psychiatry in 2013 says that individuals who exercise for at least 30 minutes five days a week experience fewer depressive and anxiety symptoms [1]. If you re not very excited about sweating it out in a gym or going for a run, you can try out these easy 10 minute exercises at home.

2. Meditation

If you re too restless to sit down and clear your mind of all thoughts for meditation, consider investing some of your time and money in a meditation seminar or classes to learn how to do it. Studies have found that practising meditation regularly helps in reducing the symptoms of generalised anxiety disorder [2]. In one such study published in the Journal of Clinical Psychiatry, researchers concluded that one session of mindfulness meditation led to significant reductions in the symptoms of anxiety. You could try this 10 step guide for meditation beginners.

3. Listen to music

If you re suffering from anxiety, don t underestimate the power of music. Studies have found that listening to relaxing music like the sound of rippling water and even classical music can reduce stress levels and anxiety [3]. Make a playlist of your favourite songs and listen to music while travelling to work and exercising for an instant mood boost. These are the ways music keeps you happy and fit.

4. Try aromatherapy

Essential oils not only help in getting better hair and skin but studies have found that some of them can help in soothing your mind [4]. For instance, lavender oil is known to reduce cortisol or stress hormone levels in the brain that is mainly responsible for anxiety and panic attacks. Other than this, neroli and chamomile oil is also useful in reducing the symptoms of anxiety [4].

5. Get adequate sleep

Studies have found that patients living with anxiety disorder face problems falling asleep and tend to suffer from sleep disorders [5]. This can set off a vicious cycle as lack of sleep is known to aggravate anxiety. Make it a point to set a routine which you can follow on a daily basis so you can get at least 7-8 hours of sleep per night.

6. Maintain a healthy diet

This point should be obvious, but the sad truth is that people who live with mental illnesses like depression and anxiety tend to ignore their diet. Studies have found that eating certain types of foods can help in reducing anxiety. Avoid food items with high sugar content, too much alcohol, and junk food as they are known to trigger anxiety.

7. Kick your caffeine habit

Being a caffeine addict won t help in dealing with anxiety. On the contrary, relying on too much coffee to complete your day-to-day tasks can trigger anxiety and stress [6]. Make an effort to cut down your coffee consumption to cope with anxiety.

8. Spend more time with your friends in real life

All those hours you spend scrolling through Facebook, Instagram and SnapChat is not doing you any good. Various studies have linked depression and anxiety to social media addiction [7]. Spending too much time online can trigger anxiety. Instead, log out of all those apps and make the effort to spend more time with your friends. Talking to them face to face will help in taking your mind off of things that cause anxiety.

References:

[1] Anderson E, Shivakumar G. Effects of Exercise and Physical Activity on Anxiety. Frontiers in Psychiatry. 2013;4:27. doi:10.3389/fpsyt.2013.00027.

[2] Hoge EA, Bui E, Marques L, et al. Randomised Controlled Trial of Mindfulness Meditation for Generalized Anxiety Disorder: Effects on Anxiety and Stress Reactivity. The Journal of clinical psychiatry. 2013;74(8):786-792. doi:10.4088/JCP.12m08083.

[3] Thoma MV, La Marca R, Br nnimann R, Finkel L, Ehlert U, Nater UM. The Effect of Music on the Human Stress Response. Newton RL, ed. PLoS ONE. 2013;8(8):e70156. doi:10.1371/journal.pone.0070156.

[4] Cho M-Y, Min ES, Hur M-H, Lee MS. Effects of Aromatherapy on the Anxiety, Vital Signs, and Sleep Quality of Percutaneous Coronary Intervention Patients in Intensive Care Units. Evidence-based Complementary and Alternative Medicine : eCAM. 2013;2013:381381. doi:10.1155/2013/381381.

[5] Psychiatr Clin North Am. 2006 Dec;29(4):1047-58; abstract x.Sleep and anxiety disorders. Mellman TA

[6] Richards G, Smith A. Caffeine consumption and self-assessed stress, anxiety, and depression in secondary school children. Journal of Psychopharmacology (Oxford, England). 2015;29(12):1236-1247. doi:10.1177/0269881115612404.

[7] Pantic I. Online Social Networking and Mental Health. Cyberpsychology, Behavior and Social Networking. 2014;17(10):652-657. doi:10.1089/cyber.2014.0070.

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