How Much Is Too Much?
Anxiety is part of life — we all feel it from time to time. When you do, there are a few things you can try to help calm your emotions. If you feel anxious often and nothing seems to help, talk with your doctor about other ways to manage it.
Exercise
You don’t have to train for the Olympics — a 10-minute walk can do the trick just as well as a 45-minute workout. Either can make you feel better for a few hours, like aspirin for a headache. And if you exercise regularly — at least 3 times a week — you’re less likely to feel anxious in the first place.
The Great Outdoors
Even a plant in the room, or pictures of nature, can make you feel less anxious, angry, or stressed. But it’s better if you get out there. You’ll give your mood a boost, and it can lower your blood pressure, heart rate, muscle tension, and stress hormones, which all go up when you’re anxious.
Meditation
This is one way to whittle your worries down to size so you’re aware of them but they don’t get in your way. Meditation helps you focus on your breath and keep your mind free of thoughts. When a concern sneaks in, you try to dismiss it quickly and clear your head.
Yoga
This is a form of meditation: You put your body into certain positions that can strengthen and stretch your muscles and other tissues. At the same time, you try to keep your breath calm. It can lower your heart rate and blood pressure, and make you less anxious. But there are some yoga positions you shouldn’t do if you have certain conditions, so talk to your doctor before you start.
Massage
Therapists press, rub, squeeze, and push muscles and other soft tissues with their hands, fingers, forearms, elbows, and sometimes even their feet. It can help with sore muscles and other issues, and it may help ease anxiety and stress.
Sleep
It recharges your brain and boosts your mood and focus, and you’re less likely to be anxious if you get enough of it. Block out 7 to 9 hours every day. To get better sleep, go to bed and wake up at the same time. Keep your room cool, dark, and quiet, and don’t watch TV or use the computer right before bed. Regular exercise also can help with sleep, but try to do it in the mornings and afternoons — night workouts can mess with your slumber.
Limit Alcohol
You may find a couple of drinks relaxing, but too many can rewire your brain and make you more anxious. Heavy drinking also can affect your work and home life and cause other health problems, which can add to your anxiety. No more than one drink a day for women, 2 for men, is a healthy rule of thumb.
Set Priorities
Figure out what you have to do right away and what can wait. A to-do list can help you break up large projects into smaller tasks and keep you focused on what to do next. Ask for help when you need it, and let go of things that aren’t that important.