Anxiety disorders affect an estimated 40 million Americans over the age of 18, yet the vast majority of anxiety sufferers do not receive treatment. If you often experience signs of anxiety, which include feelings of nervousness, panic, or impending doom, increased heart rate, rapid breathing, and stomach problems, speaking to a mental health specialist can be a helpful first step to take.
In addition to talking to your doctor, you can also try making these changes to your regular routine to help calm anxiety naturally.
1. Take a Break from Coffee
As much as you might look forward to your morning cup of coffee, its caffeine content could be contributing to your anxiety symptoms. Caffeine stimulates adrenaline production within your body, which can heighten your anxiety symptoms.
Instead of coffee, you can try drinking decaffeinated tea, or a lower caffeine option like matcha tea.
2. Practice Deep Breathing
Deep breathing exercises have long been used to help calm the mind and body. Start by sitting straight up with your feet flat on the ground. Inhale deeply through your nose, allowing your lungs to fill up completely, then exhale through your mouth. Repeat this several times until you begin to feel calmer and more relaxed.
3. Talk to Your Doctor about Magnesium Supplements
Although magnesium deficiency is unlikely to be a direct cause of anxiety, it can worsen its symptoms. Today, many Americans only get about half of the recommended daily amount of this important mineral, so you may want to talk to your doctor about adding a magnesium supplement to your diet.
Or, try to stock up on foods that are rich in this mineral, such as:
- Dark, leafy greens
- Beans and lentils
- Whole grains
Additional Anxiety and Depression Resources
If you or a loved one needs help dealing with anxiety or depression, please feel free to contact the Foundation’s community nurses for additional resources throughout our community. We also provide a number of mental health resources on our website.