At-home anxiety treatments
While taking medication and talking with a therapist can help treat anxiety, coping with anxiety is a 24–7 task. Luckily there are many simple lifestyle changes you can make at home to help further alleviate your anxiety.
Get exercise. Setting up an exercise routine to follow most or all days of the week can help reduce your stress and anxiety. If you are normally sedentary, start off with just a few activities and continue adding more over time.
Avoid alcohol and recreational drugs. Using alcohol or drugs can cause or increase your anxiety. If you have trouble quitting, see your GP or look to a support group for help.
Stop smoking and reduce or stop consuming caffeinated drinks. Nicotine in cigarettes and caffeinated beverages such as coffee, tea, and energy drinks can make anxiety worse.
Try relaxation and stress management techniques. Taking meditation, repeating a mantra, practicing visualisation or meditation techniques, and doing yoga can all promote relaxation and reduce anxiety.
Get enough sleep. A lack of sleep can increase feelings of restlessness and anxiety. If you have trouble sleeping, see your doctor for help.
Stick to a healthy diet. Eat plenty of fruits, vegetables, whole grains, and lean protein such as chicken and fish.
Coping and support
Coping with an anxiety disorder can be a challenge. Here are some things you can do to make it easier:
Be knowledgeable. Learn as much as you can about your condition and what treatments are available to you so you can make appropriate decisions about your treatment.
Be consistent. Follow the treatment plan your mental healthcare provider gives you, taking your medication as directed and attending all of your therapy appointments. This will help keep your anxiety disorder symptoms away.
Know yourself. Figure out what triggers your anxiety and practice the coping strategies you created with your mental healthcare provider so you can best deal with your anxiety when it’s triggered.
Write it down. Keeping a journal of your feelings and experiences can help your mental healthcare provider determine the most appropriate treatment plan for you.
Get support. Consider joining a support group where you can share your experiences and hear from others who deal with anxiety disorders. Associations such as the National Alliance on Mental Illness or the Anxiety and Depression Association of America can help you find an appropriate support group near you.
Manage your time intelligently. This can help reduce your anxiety and help you make the most of your treatment.
Be social. Isolating yourself from friends and family can actually make your anxiety worse. Make plans with people you like spending time with.
Shake things up. Don’t let your anxiety take control of your life. If you feel overwhelmed, break up your day by taking a walk or doing something that will direct your mind away from your worries or fears.