10 Science-Backed Ways to Stop Anxiety

More than 40 million adults in the United States suffer from anxiety disorders, making it the most common mental illness in the country. That's 18% of the population! If you are one of the millions of people who suffer from anxiety, you know how crippling it can be. But did you know that there are scientifically-backed ways to stop anxiety? This blog post will introduce you to 10 effective methods!

Types Of Anxiety Disorders

Before we dive into the 10 science-backed ways to stop anxiety, let's first discuss the different types of anxiety disorders. Six types of anxiety disorders exist, and they are:

Generalized anxiety disorder (GAD): Characterized by persistent and excessive worry about multiple aspects of life

Panic disorder: Characterized by sudden, intense feelings of fear that typically last for a few minutes

Social anxiety disorder: Characterized by an intense fear of social situations or being judged negatively by others

Obsessive-compulsive disorder (OCD): Characterized by strong obsessions and/or compulsions

Post-traumatic stress disorder (PTSD): Characterized by flashbacks and distressing memories of a traumatic event

Phobias: Characterized by an intense, irrational fear of a particular situation or object

10 Science-Backed Ways To Stop Anxiety

Now that we've discussed the different types of anxiety disorders, let's dive into the 10 science-backed ways to stop anxiety.

1. Cognitive Behavioral Therapy (CBT)

For many people, anxiety is a daily battle. Though it can be overwhelming at times, there are ways to effectively manage it. One of the most successful methods is cognitive behavioral therapy (CBT). CBT, or cognitive behavioral therapy, is a form of treatment that helps patients change their negative thoughts and feelings toward anxiety. Studies have shown that CBT can be highly effective in reducing anxiety symptoms. It can also help people to develop healthy coping mechanisms and to reduce their avoidance behaviors. If you suffer from anxiety, consider seeking out a qualified therapist who can help you to learn CBT skills. With the right tools, you can learn to manage your anxiety and live a more enjoyable life.

2. Relaxation Techniques

Relaxation techniques are a great way to reduce stress and ease anxiety. One of the most effective relaxation techniques is progressive muscle relaxation (PMR). PMR involves alternately tensing and relaxing different muscle groups in the body. This helps to promote overall relaxation and can be done anywhere, at any time. Other effective relaxation techniques include deep breathing exercises, meditation, and yoga.

Deep breathing is one of the simplest and most effective ways to reduce stress and anxiety. When we are anxious, our breathing becomes shallow and rapid, which can exacerbate feelings of panic. By focusing on deep, slow breaths, we can help to calm the nervous system and ease anxiety. If you're looking to feel more relaxed, meditation is a great option. Meditation helps to quiet the mind and body, creating a sense of peace and calm. With many various meditation practices, it is critical to find the one that resonates with you. Lastly, yoga is a great way to reduce stress and anxiety. Yoga combines physical exercises with breathwork and meditation, making it an ideal activity for promoting relaxation.

3. Exercise

Exercise has plenty of benefits, like reducing stress and making you more healthy. It increases endorphins, which have mood-boosting effects, and also helps to reduce levels of the stress hormone cortisol. Even light exercise can be beneficial. A study of adults with generalized anxiety disorder found that those who did just 30 minutes of moderate exercise three times a week had significantly lower levels of anxiety than those who didn't exercise.

4. Mindfulness Meditation

Mindfulness meditation involves focusing your attention on the present moment and accepting thoughts and emotions without judgment. Research shows that mindfulness meditation can help to reduce anxiety, improve sleep, and increase resilience to stress. If you're new to meditation, there are plenty of resources available to help you get started, including apps, books, and classes. While it may take some time to see results, mindfulness meditation is a natural and effective way to calm your mind and ease anxiety.

5. Nutrition and Supplements

Everyone experiences anxiety at some point - it's part of life.Some people experience anxiety chronically, to the point where it interferes with their daily lives. If you're struggling with anxiety, there are a number of science-backed ways to help manage it.

One approach is to make sure you're getting enough of the right nutrients. Several studies have shown that omega-3 fatty acids can help reduce symptoms of anxiety, so increasing your intake of fish or taking a fish oil supplement may be helpful. Magnesium is another nutrient that's been shown to be effective for treating anxiety, so foods like dark leafy greens, nuts, and seeds are worth adding to your diet.

In addition to making sure you're getting enough nutrients, there are also a number of supplements that have been shown to be effective in reducing anxiety. Ashwagandha is an herb that's been used in traditional medicine for centuries, and modern research has shown it can help reduce stress and anxiety. GABA is a neurotransmitter that helps regulate feelings of anxiety, and supplements like L-theanine and lemon balm have been shown to increase levels of GABA in the brain.

6. Aromatherapy

Aromatherapy is the practice of using essential oils and other fragrant plant extracts to promote relaxation. Many studies have shown that inhaling certain scents can help reduce stress and anxiety. Lavender, chamomile, bergamot, and jasmine are some of the most commonly used essential oils for reducing stress. You can use a diffuser to fill your home with the scent of essential oils or add a few drops directly to your bath.

7. Herbs & Natural Remedies

Herbal remedies have been used for centuries to promote relaxation and reduce stress. Valerian is a herb that's commonly used as a natural sleep aid, but it can also be helpful for reducing anxiety. Kava kava is another herb that has sedative effects and has been shown to effectively reduce symptoms of anxiety. St John's wort and passionflower are two other herbs with calming effects.

8. Acupuncture

Acupuncture is an ancient form of Chinese medicine that involves stimulating specific points on the body with thin needles to promote healing and relaxation. Studies have shown that acupuncture can help reduce anxiety, improve sleep quality, and increase overall well-being. If you're interested in trying acupuncture, consult a licensed acupuncturist for the safest and most effective treatment.

9. Yoga & Tai Chi

Yoga and tai chi are two forms of exercise that involve slow, gentle movements combined with deep breathing. Research has shown that these practices can help to reduce stress, improve mood, and increase overall well-being. Yoga and tai chi classes are widely available, or you can practice at home using videos or books.

10. Get Enough Sleep

Getting enough quality sleep is an important part of managing anxiety. A lack of sleep can cause the body's stress response to become overactive, leading to increased feelings of anxiety. Aim for 7-9 hours of restful sleep each night, and practice good sleep hygiene by avoiding caffeine late in the day and limiting screen time before bed. Taking a warm bath before bed can also help promote relaxation and improve sleep quality.

Conclusion

By following these science-backed strategies, you can make progress in managing your anxiety and improving your overall well-being. If your symptoms continue to be severe or interfere with daily life, it's important to seek professional help from a mental health provider. They can help diagnose the cause of your anxiety and develop an effective treatment plan. Taking an active role in managing your anxiety can help you live a healthier, happier life.

Good luck on your journey!