Every person is bound to experience anxiety at some point in their lives, as this nervous response is hardwired into our biology as a way to help us identify and respond to threats. But for nearly 40 million Americans, anxiety is severe enough to be considered a disorder. With possible symptoms, including restlessness, poor concentration, nausea, racing thoughts, and heart palpitations, living with an anxiety disorder can negatively affect every aspect of one’s well-being. Fortunately, if you’re overwhelmed with these thought patterns, these following practices may help you find relief.

5 Effective Anxiety Relief Strategies

1. Rhythmic Breathing

Many individuals experiencing panic attacks will find that focusing on breathing is one way to reestablish biological control. To try it for yourself, close your eyes to eliminate distractions and take deep inhales and exhales about two seconds apart. Rhythmic breathing can help individuals focus and relax tense muscles, as well as introduce more oxygen into the brain for a calming effect.

2. Exercise

Exercise promotes the release of endorphins—brain chemicals that can minimize pain and improve sleep. While engaging in a single vigorous exercise session can help elevate one’s mood temporarily, making fitness part of your regular routine can also help prevent future flare-ups.

3. Reduced Caffeine Intake

Found in coffee, tea, energy drinks, soda, and other beverages, caffeine is a stimulant that is often associated with helping people gain energy, feel awake, and stay alert. But the physical responses behind these benefits can also intensify symptoms. If you experience chronic anxiety, rethink the beverages you consume and avoid those that contain high amounts of caffeine.

4. Journaling

By putting your feelings on the page, you can close the loop of racing thoughts and feel a sense of release. When you journal regularly, you might also be able to recognize patterns and identify your specific triggers. With this insight, you can take steps to avoid triggers and other stressful scenarios.

5. Therapy

Severe and chronic anxiety can be hard to analyze independently. That’s why many individuals find it beneficial to talk to a trusted therapist. As mental health specialists, therapists talk patients through their thought processes, uncover potential triggers, and explore ways to correct negative behaviors. Some may also recommend the use of prescription medication.

If anxiety is preventing you from enjoying your life, Lincoln Psychiatric Group has the resources to help ease your mind. Serving patients of all backgrounds in the Lincoln, NE, community, this mental health clinic offers in-depth therapy services to fully assess symptoms associated with anxiety, depression, and other mood disorders. Through a compassionate and individualized approach, these providers will craft a custom treatment plan to give you better control over anxiety. Visit this practice online to learn more about their mental health services or call (402) 476-7557 to schedule a convenient and confidential appointment.