How To Reduce Anxiety

 Anxiety are common experiences for many people. In fact, millions of adults in the World say they feel anxiety daily. Many people deal with stress every day. Work, family issues, health concerns, and financial obligations are parts of everyday life that commonly contribute to heightened stress levels.

How To Reduce Anxiety 

Following some to tips or way to reduce anxiety 

Reduce your caffeine intake

Caffeine is a chemical found in coffee, tea, chocolate, and energy drinks that stimulates your central nervous system.

Consuming too much may worsen and increase feelings of anxiety.

Plus, overconsumption may harm your sleep. In turn, this may increase stress and anxiety symptoms .

People have different thresholds for how much caffeine they can tolerate. If you notice that caffeine makes you jittery or anxious, consider cutting back by replacing coffee or energy drinks with decaffeinated herbal tea or water.

Although many studies show that coffee is healthy in moderation, it’s recommended to keep caffeine intake under 400 mg per day, which equals 4–5 cups (0.9–1.2 L) of coffee.

Still, people who are sensitive to caffeine may experience increased anxiety and stress after consuming much less caffeine than this, so it’s important to consider your individual tolerance.

 Spend time with friends and family

Social support from friends and family may help you get through stressful times and cope with stress .

A study that in 163 ​​Latinx young adults in college associated lower levels of support from friends, family, and romantic partners with loneliness, depressive symptoms, and perceived stress.

Having a social support system is important for your overall mental health. If you’re feeling alone and don’t have friends or family to depend on, social support groups may help. Consider joining a club or sports team or volunteering for a cause that’s important to you.

Create boundaries and learn to say no

Not all stressors are within your control, but some are. Putting too much on your plate may increase your stress load and limit the amount of time you can spend on self-care.

Taking control over your personal life may help reduce stress and protect your mental health.

One way to do this may be to say “no” more often. This is especially true if you find yourself taking on more than you can handle, because juggling many responsibilities may leave you feeling overwhelmed.

Being selective about what you take on — and saying “no” to things that will unnecessarily add to your load — can reduce your stress levels.

Learn to avoid procrastination

Another way to take control of your stress is to stay on top of your priorities and avoid procrastinating.

Procrastination may harm your productivity and leave you scrambling to catch up. This can cause stress, which negatively affects your health and sleep quality .

A study in 140 medical students in China linked procrastination to increased stress levels. The study also associated procrastination and delayed stress reactions with more negative parenting styles, including punishment and rejection .

If you find yourself procrastinating regularly, it may be helpful to get in the habit of making a to-do list organized by priority. Give yourself realistic deadlines and work your way down the list.

Take a yoga class

Yoga has become a popular method of stress relief and exercise among all age groups.

While yoga styles differ, most share a common goal — to join your body and mind by increasing body and breath awareness.

Several studies show that yoga helps reduce stress and symptoms of anxiety and depression. Plus, it can promote psychological well-being.

These benefits seem to be related to its effect on your nervous system and stress response.

Yoga may help lower cortisol levels, blood pressure, and heart rate while increasing levels of gamma aminobutyric acid, a neurotransmitter that’s low in people with mood disorders

Practice mindfulness

Mindfulness describes practices that anchor you to the present moment.

Stress reduction techniques that utilize mindfulness include meditation and mindfulness-based cognitive therapy (MBCT), a type of cognitive behavioral therapy.

Meditating on a consistent basis, even for short periods, may help boost your mood and decrease symptoms of stress and anxiety.

If you’d like to try out meditation, countless books, apps, and websites can teach you the basics. There may also be therapists in your area who specialize in MBCT.