To stop or reduce anxiety, a combination of lifestyle changes, self-care techniques, and sometimes professional help can be effective. Here are key strategies based on expert sources:

Natural and Lifestyle Approaches

• Stay physically active: Regular exercise, including activities like running, HIIT, yoga, or Pilates, can reduce anxiety by improving brain chemistry and diverting attention from anxious thoughts

• Limit alcohol intake: Alcohol can worsen anxiety and disrupt sleep, so reducing or avoiding alcohol can help improve anxiety symptoms

• Get enough sleep: Quality sleep supports emotional regulation and reduces anxiety

• Eat a balanced diet: Regular, nutritious meals support overall mental health

• Spend time outdoors and with loved ones: Nature and social connections boost wellbeing and reduce stress

Practical Self-Help Techniques

• Breathing exercises: Slow, deep breathing calms the nervous system and reduces immediate anxiety

• Progressive muscle relaxation: Tensing and relaxing muscles can ease physical tension linked to anxiety

• Mindfulness and meditation: Focusing on the present moment helps break the cycle of anxious thoughts

• Schedule worry time: Set aside a specific time daily to acknowledge worries, then redirect your focus outside that time

• Challenge negative thoughts: Question anxious thoughts by examining evidence and considering alternative, positive perspectives

• Use mantras: Repeating calming phrases like “This, too, will pass” can shift focus away from anxiety

• Redirect nervous energy: Physical movement or small tasks can help manage restlessness caused by anxiety

• Face fears gradually: Avoidance can worsen anxiety; slowly confronting feared situations can build confidence and reduce anxiety over time

• Be kind to yourself: Practice self-compassion and recognize that anxiety is manageable

When to Seek Professional Help

If anxiety is severe, persistent, or worsening, professional support such as talk therapy, cognitive behavioral therapy (CBT), or medication may be necessary

. In summary, managing anxiety involves a mix of healthy habits, mindful practices, cognitive strategies, and sometimes professional treatment. Trying different approaches can help find what works best for you.