How To Manage The Symptoms Of Anxiety: Effective Strategies For Relief


Anxiety disorders are the most common mental illness in the United States, affecting 40 million adults in the US each year. If you are one of the millions of people who suffer from anxiety, you know how debilitating it can be. Symptoms can include feelings of panic, fear, and uneasiness, as well as physical symptoms like chest pain and dizziness. Here are some of the best ways to manage the symptoms of anxiety:

1) Maintain An Active Lifestyle.

The benefits of a healthy lifestyle cannot be overstated. Not only does exercise help to manage anxiety, but it also has positive effects on your overall health. Exercise releases endorphins, which have mood-boosting effects and help to reduce stress levels. A moderate amount of exercise is the key – too much can actually increase anxiety levels.

Try to get in at least 30 minutes of physical activity each day. This could be anything from a brisk walk to swimming or biking. If you don’t have time for a full workout, try incorporating some simple yoga poses into your day. Yoga is a great way to reduce stress and anxiety, and it can be done in just a few minutes. You can also take a break from work to go for a walk in the middle of your day.

2) Practice Deep Breathing Exercises.

One of the most common symptoms of anxiety is shortness of breath. This can be especially scary and overwhelming when you are in the middle of a panic attack. Deep breathing exercises can help to calm your body and mind, and they are a great way to manage anxiety symptoms.

To do a deep breathing exercise, sit or stand in a comfortable position and close your eyes. Inhale deeply through your nose, counting to five. Hold your breath for a few seconds, then exhale slowly through your mouth. Repeat this exercise several times.

3) Avoid Caffeine And Alcohol.

Caffeine and alcohol are both known to aggravate anxiety symptoms. Caffeine can cause feelings of jitteriness and nervousness, while alcohol can trigger panic attacks in people who are susceptible to them. If you regularly drink caffeinated or alcoholic beverages, try cutting back – or eliminating – them from your diet for a while. You may be surprised at how much better you feel without them.

4) Get Enough Sleep.

Chronic lack of sleep can worsen anxiety symptoms. Make sure to get at least seven hours of quality sleep each night. If you have difficulty falling or staying asleep, try some relaxation techniques before bedtime, try sleep supplements like melatonin, or see a doctor about possible sleep disorders.

5) Update Your Workspace.

If your job involves a lot of stress, it may be helpful to update your workspace. Make sure your desk is clean and organized, and try to keep distractions like the television or phone out of sight. If possible, try working in a quiet area where you can focus on your tasks without interruption.

In addition to this, try to manage your time more effectively at work. If you find yourself devoting too much time to your job, your body and mind may be put under a lot of unnecessary stress. Finding a work-life balance that works for you will be one of the best things that you can do for your mental health.

6) Consider Rehabilitation.

If you have tried all of the above strategies and you are still struggling with anxiety, it may be time to consider rehabilitation. There are a number of different types of anxiety rehab programs available, each tailored to meet the specific needs of the individual. Anxiety rehab can provide you with the tools and support you need to manage your anxiety symptoms effectively.


If you suffer from anxiety, there are a number of things you can do to manage the symptoms. Maintaining an active lifestyle, practicing deep breathing exercises, and avoiding caffeine and alcohol are all excellent strategies for relief. You may also want to update your workspace, try to get enough sleep, and consider rehabilitation if you have not found effective relief with other methods.

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