Easing Anxiety

How to relax more and worry less

Anxiety is typically triggered by some type of threat. It can be real, potential or imagined—but it’s scary.

Almost everyone experiences these fearful emotions at times. But excessive worrying can lead to an anxiety disorder. Common types include generalized anxiety disorder, panic attacks, phobias and obsessive-compulsive disorder. These are often accompanied by physical signs like sweating, troubled breathing, nausea, tremors or rapid heart rate.

If your fears interfere with your ability to function at home or on the job, it’s time to contact your health care provider. Counseling and medications often provide relief.

For milder stress and anxiety these self-care tips may help:

• Exercise for 30 minutes at least five times a week. Physical activity helps burn off excess levels of stress hormones. If you’re unaccustomed to exercise, check with your health care provider before you begin.

• Cut down on stimulants like caffeine, tobacco and alcohol.

• Eat smaller meals: It’s easier to digest four to six small meals a day than three large ones. And don’t forget to drink eight cups of liquids daily, preferably as water.

• Set aside some time each day to relax. Relaxation favorites include reading, writing in a journal, listening to music, stretching or taking a warm bath.

• Talk about your worries with friends or family members. You may feel better after releasing some of your pent-up feelings.

• Schedule a worry period—about a half-hour at the same time and place each day. Postpone worrying, or jot down your troubles, until your worry period.

• Plan possible positive solutions to your problems. Taking action is often a potent antidote for anxiety.

• Get enough rest. Aim for about seven to nine hours of sleep each night, depending on your individual needs. Going to bed and waking up at about the same time each day may help you sleep better and feel more rested.

• Practice any relaxation tips suggested by your health care provider, such as deep breathing, yoga, meditation or progressive muscle relaxation.

This newsletter is for educational purposes only. It is not intended as a substitute for medical advice or treatment; before adhering to any recommendations in this newsletter consult your healthcare provider.