Conquer Anxiety in 14 Steps

Anxiety is one of the most common mental health conditions in the United States. It is estimated that 18 percent of adults suffer from anxiety disorders, which can lead to problems like difficulty concentrating, restlessness, irritability, and muscle tension. While anxiety can be a normal reaction to stress, it can become a problem when it starts to interfere with our daily lives.

If you are struggling with anxiety, there are many things that you can do to manage your symptoms and improve your quality of life. In this blog post, we will discuss some tips for conquering anxiety!

Take a Time-Out

When we feel overwhelmed by anxiety, it can be helpful to take a time-out. This means stepping away from the situation or activity that is causing us stress and taking some time for ourselves.

During this time, we can do something calming, like reading, listening to music, or spending time outside. Taking a break can help us recharge and regain our composure.

Talk to Someone About Your Anxiety

When we are feeling anxious, it can be helpful to talk to someone about our feelings. This could be a friend, family member, therapist, or any other trusted source. Talking openly and honestly about what we are going through can help us feel more understood and supported.

Identify and Control Triggers

One of the best ways to manage anxiety is to identify and control our triggers. A trigger is something that sets off our anxiety and causes us to feel stressed or anxious. It could be a place, person, event, or activity. Once we know what our triggers are, we can work on avoiding them or managing them better.

Eat a Well-Balanced Diet

A healthy diet is important for managing anxiety. Eating nutritious foods helps us feel good both physically and mentally.

Some foods that may help improve anxiety symptoms include omega- fatty acids, magnesium, probiotics, bananas, and dark chocolate. Note that stimulants can intensify anxiety issues.

Volunteer or Otherwise Be Active in the Community

Volunteering or being active in our community is a great way to manage anxiety. When we are helping others, it puts things into perspective and distracts us from our own problems. Additionally, being social and interacting with others can help reduce feelings of loneliness and isolation, which can contribute to anxiety.

Limit Caffeine and Alcohol

It is important to limit caffeine and alcohol when dealing with anxiety. Both of these substances can aggravate symptoms and make them worse.

For a generally healthy lifestyle and to avoid anxiety issues, alcohol should be avoided or at least moderated. Some people find they are extra sensitive to caffeine and must avoid it altogether, but most people find that limiting intake is enough.

Replace Negative Thoughts With Positive Ones

When we are feeling anxious, it is common for our thoughts to be negative. This can lead to a cycle of anxiety and depression.

However, we can break this cycle by replacing our negative thoughts with positive ones. When we start to think positively, it can help improve our mood and outlook on life.

Exercise Daily

Exercising daily is another great way to manage anxiety. Physical activity releases endorphins, which have mood-boosting effects.

Additionally, exercise is a great way to relieve stress and tension. Try to find an activity that you enjoy, such as running, biking, swimming, or hiking.

Take Deep Breaths and Count to Ten

When we feel anxiety starting to take over, one of the best things we can do is take deep breaths and count to ten. This will help us calm down and regain control. Deep breathing exercises are a great way to relax both the body and mind.

Emphasize the Use of Humor

When we are feeling anxious, it can be helpful to emphasize the use of humor. Laughter is a great way to release tension and anxiety.

It can also help us connect with others and feel more social. Try watching a funny movie or TV show, reading jokes, or spending time with people who make you laugh.

Keeping a Journal

One of the best ways to manage anxiety is to keep a journal. When we write down our thoughts and feelings, it can help us process them better.

Additionally, writing can be a great way to relieve stress and tension. Try writing in your journal every day, or whenever you feel overwhelmed or stressed.

Distract Yourself

Distracting yourself can be an effective tool for easing anxiety. When we are busy and distracted, it is harder for our minds to focus on our anxiety.

There are many ways to distract ourselves, such as reading, playing video games, watching TV, going for a walk, or spending time with friends and family.

Focus on Factors You Can Change

When we are feeling anxious, it is common to focus on things we have no control over. This can lead to a lot of stress and anxiety.

Instead, try focusing on the factors you can change. This will help you feel more in control and less overwhelmed.

Try Kratom

Kratom is an effective tool for dealing with anxiety thanks to the multitude of actions carried out by its alkaloids. One of these chemicals, mitragynine, binds to the D2 dopamine, serotonin, and alpha-2 adrenergic receptors just like antipsychotic drugs.

Through its actions at these receptors, kratom effectively increases the level of dopamine and serotonin in the body. These chemicals are linked with feelings of happiness and satisfaction.

In one study done with mice, mitragynine was found to produce similar anti-depressant effects as fluoxtine and amitriptyline, which are two commonly-prescribed medications. It was also shown to decrease the levels of the stress hormone, cortisol, in a similar fashion.

These findings were later backed up with more live rat studies, but there remains the need for in-depth clinical trials involving humans. For now, we must rely on anecdotal evidence provided by kratom users.

In an October 2016 study, 10,000 kratom users were surveyed to find out what kratom is most frequently used for. Out of the 8,049 total respondents, 66% indicated that they use kratom to treat mental health issues.

It is not just mitragynine that is responsible for anti-anxiety and anti-depressant qualities. Other indole alkaloids like paynantheine and speciociliatine may play a role as well.

This means that, if you’re looking for the best choice for mood support, a whole leaf kratom product will be a better choice than an extract. Great kratom leaf options that are high in overall alkaloid content are Green Maeng Da and White Borneo.

We offer over 20 types of kratom leaf, each available in both capsule and powder forms. Each has its own unique blend and alkaloid profile, but all are high in the key alkaloids discussed above. Check out our kratom guide for more information on the leaf.