{"id":17327,"date":"2023-12-30T08:24:00","date_gmt":"2023-12-30T16:24:00","guid":{"rendered":"https:\/\/cms.helloklarity.com\/?p=17327"},"modified":"2024-02-16T05:30:01","modified_gmt":"2024-02-16T13:30:01","slug":"how-to-calm-down-anxiety","status":"publish","type":"post","link":"https:\/\/cms.helloklarity.com\/post\/how-to-calm-down-anxiety\/","title":{"rendered":"How to calm down anxiety: Top 11 strategies for relief"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"17327\" class=\"elementor elementor-17327\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-306b8b95 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"306b8b95\" data-element_type=\"section\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-490d494d\" data-id=\"490d494d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-bef6c6f elementor-widget-laptop__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"bef6c6f\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.19.0 - 07-02-2024 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<p><span style=\"font-weight: 400;\">Anxiety is a part of life. Unfortunately, for some of us, it\u2019s a part of our daily lives. If you\u2019re noticing an increase in <\/span><a href=\"https:\/\/www.helloklarity.com\/post\/does-therapy-help-anxiety\/\"><span style=\"font-weight: 400;\">anxiety<\/span><\/a><span style=\"font-weight: 400;\">, you\u2019re not alone. Societal pressures have increased while our ability to disengage or relax has decreased. According to the World Health Organization, the pandemic triggered a 25% increase in cases of <\/span><a href=\"https:\/\/www.who.int\/news\/item\/02-03-2022-covid-19-pandemic-triggers-25-increase-in-prevalence-of-anxiety-and-depression-worldwide\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">anxiety and depression worldwide<\/span><\/a><span style=\"font-weight: 400;\">, and the effects are still lingering today, which adds to the importance of knowing how to calm down anxiety.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Importance of knowing how to calm down anxiety&nbsp;<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before diving into how to minimize anxiety, let\u2019s take a quick look at the science behind it.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When our anxiety increases, our sympathetic nervous system (SNS) is activated to help us prepare to deal with the stressor. Our bodies release stress hormones, such as cortisol and adrenaline. When the stress has passed, our <\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/body\/23266-parasympathetic-nervous-system-psns\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">parasympathetic nervous system (PNS)<\/span><\/a><span style=\"font-weight: 400;\"> should kick in and help us get back to a relaxed state by stopping the flow of stress hormones.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Simply put, the SNS controls our \u201cfight or flight\u201d response and the PNS controls your ability to relax, known as the \u201crest and digest\u201d state. The PNS controls organ and bodily functions, such as heart rate, blood pressure and digestion. It relaxes your body\u2019s activities and returns your systems to their natural state after an increase in stress.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The trouble today is that there are many perceived stressors that activate our SNS and it\u2019s harder to get back to the \u201crest and digest\u201d state. That\u2019s why knowing how to calm down anxiety is so important. As you practice dealing with your anxiety, take advantage of the following strategies and choose a few to use on a daily basis.&nbsp;<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">11 effective strategies for calming anxiety immediately<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The following is a list of 11 effective strategies you can try to calm your anxiety immediately and on an ongoing basis.&nbsp;<\/span><\/p>\n<p>If you want <a style=\"background-color: #ffffff;\" href=\"https:\/\/www.helloklarity.com\/post\/when-to-seek-help-for-anxiety\/\">to seek help for anxiety<\/a>, Klarity is here. On Klarity\u2019s network of providers, you can connect with a licensed mental health therapist trained and experienced in <a style=\"background-color: #ffffff;\" href=\"https:\/\/www.helloklarity.com\/post\/does-therapy-help-anxiety\/\">anxiety therapy<\/a>, plus get help with medication management if\/when needed.<\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re seeking relief from your anxiety symptoms, consider&nbsp;<\/span><a href=\"https:\/\/www.helloklarity.com\/therapy\/anxiety-therapy\/\"><span style=\"font-weight: 400;\">tailored anxiety therapy<\/span><\/a><span style=\"font-weight: 400;\"> and find a licensed therapist on Klarity today.<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-73e40b7 elementor-widget elementor-widget-text-editor\" data-id=\"73e40b7\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h3>1. Recognize your anxiety symptoms<\/h3><p>Recognizing your anxiety symptoms is an important first step toward reducing anxiety. Anxiety symptoms vary from person to person, so knowing what your anxiety symptoms look like helps you more effectively address them.\u00a0<\/p><p>Do you find yourself talking faster or having difficulty sitting still? Are your shoulders tight? Is your stomach upset? Do you feel lightheaded or get a headache? Maybe you have a combination of symptoms.<\/p><p>Recognizing your anxiety symptoms is the first step toward reducing them because it puts you back in control.\u00a0<\/p><p>Most of us want to \u201cget away\u201d from our anxiety, and that simple act of avoidance, whether conscious or unconscious, can make our anxiety worse. When we acknowledge and accept it instead, we regain some of our control and ease our symptoms.\u00a0<\/p><p>Additionally, recognizing how your mind and body express anxiety helps you choose other strategies relevant to your specific symptoms.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ac5b8a7 elementor-widget elementor-widget-menu-anchor\" data-id=\"ac5b8a7\" data-element_type=\"widget\" data-widget_type=\"menu-anchor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.19.0 - 07-02-2024 *\/\nbody.elementor-page .elementor-widget-menu-anchor{margin-bottom:0}<\/style>\t\t<div id=\"breathing-exercises\" class=\"elementor-menu-anchor\"><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-34c8b24 elementor-widget-laptop__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"34c8b24\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h3>2. Use deep breathing exercises<\/h3><p>Deep breathing exercises help calm anxiety because they activate the \u201crest and digest\u201d response and help reduce symptoms immediately. You can practice deep breathing exercises almost anywhere at any time.\u00a0<\/p><h4>Box breathing<\/h4><p>One popular exercise is called \u201cbox\u201d breathing. It\u2019s similar to taking a deep breath and then exhaling. To practice box breathing:<\/p><ol style=\"font-size: 18px; background-color: #ffffff; padding-bottom: 24px;\"><li style=\"font-size: 18px;\" aria-level=\"1\">Breathe in for a count of four.<\/li><li style=\"font-size: 18px;\" aria-level=\"1\">Hold your breath for a count of four.<\/li><li style=\"font-size: 18px;\" aria-level=\"1\">Exhale for a count of four.<\/li><li style=\"font-size: 18px;\" aria-level=\"1\">Hold your breath again for a count of four.<\/li><\/ol><p>Repeating this breathing exercise several times can help reset your nervous system and calm symptoms of anxiety.\u00a0<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d485373 elementor-widget elementor-widget-video\" data-id=\"d485373\" data-element_type=\"widget\" data-settings=\"{&quot;video_type&quot;:&quot;hosted&quot;,&quot;loop&quot;:&quot;yes&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.19.0 - 07-02-2024 *\/\n.elementor-widget-video .elementor-widget-container{overflow:hidden;transform:translateZ(0)}.elementor-widget-video .elementor-wrapper{aspect-ratio:var(--video-aspect-ratio)}.elementor-widget-video .elementor-wrapper iframe,.elementor-widget-video .elementor-wrapper video{height:100%;width:100%;display:flex;border:none;background-color:#000}@supports not (aspect-ratio:1\/1){.elementor-widget-video .elementor-wrapper{position:relative;overflow:hidden;height:0;padding-bottom:calc(100% \/ var(--video-aspect-ratio))}.elementor-widget-video .elementor-wrapper iframe,.elementor-widget-video .elementor-wrapper video{position:absolute;top:0;right:0;bottom:0;left:0}}.elementor-widget-video .elementor-open-inline .elementor-custom-embed-image-overlay{position:absolute;top:0;right:0;bottom:0;left:0;background-size:cover;background-position:50%}.elementor-widget-video .elementor-custom-embed-image-overlay{cursor:pointer;text-align:center}.elementor-widget-video .elementor-custom-embed-image-overlay:hover .elementor-custom-embed-play i{opacity:1}.elementor-widget-video .elementor-custom-embed-image-overlay img{display:block;width:100%;aspect-ratio:var(--video-aspect-ratio);-o-object-fit:cover;object-fit:cover;-o-object-position:center center;object-position:center center}@supports not (aspect-ratio:1\/1){.elementor-widget-video .elementor-custom-embed-image-overlay{position:relative;overflow:hidden;height:0;padding-bottom:calc(100% \/ var(--video-aspect-ratio))}.elementor-widget-video .elementor-custom-embed-image-overlay img{position:absolute;top:0;right:0;bottom:0;left:0}}.elementor-widget-video .e-hosted-video .elementor-video{-o-object-fit:cover;object-fit:cover}.e-con-inner>.elementor-widget-video,.e-con>.elementor-widget-video{width:var(--container-widget-width);--flex-grow:var(--container-widget-flex-grow)}<\/style>\t\t<div class=\"e-hosted-video elementor-wrapper elementor-open-inline\">\n\t\t\t\t\t<video class=\"elementor-video\" src=\"https:\/\/cms.helloklarity.com\/wp-content\/uploads\/2023\/12\/Box-Breathing-Tutorial.mp4\" loop=\"\" controls=\"\" preload=\"metadata\" controlsList=\"nodownload\"><\/video>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c4ddec3 elementor-widget elementor-widget-text-editor\" data-id=\"c4ddec3\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h4>Belly breathing<\/h4><p>Another popular breathing exercise is called belly breathing. To practice belly breathing:\u00a0<\/p><ol style=\"font-size: 18px; background-color: #ffffff; padding-bottom: 24px;\"><li style=\"font-size: 18px;\" aria-level=\"1\">Put one hand on your heart and one hand on your stomach.\u00a0<\/li><li style=\"font-size: 18px;\" aria-level=\"1\">Slowly breathe in through your nose and feel the air move from your lungs down to your stomach. You should feel your stomach expand.<\/li><li style=\"font-size: 18px;\" aria-level=\"1\">Exhale through your mouth by contracting your stomach muscles.<\/li><li style=\"font-size: 18px;\" aria-level=\"1\">Repeat with another inhale through your nose.\u00a0<\/li><\/ol>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c9f7d48 elementor-widget elementor-widget-menu-anchor\" data-id=\"c9f7d48\" data-element_type=\"widget\" data-widget_type=\"menu-anchor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div id=\"meditation\" class=\"elementor-menu-anchor\"><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8884c3e elementor-widget elementor-widget-video\" data-id=\"8884c3e\" data-element_type=\"widget\" data-settings=\"{&quot;video_type&quot;:&quot;hosted&quot;,&quot;loop&quot;:&quot;yes&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"e-hosted-video elementor-wrapper elementor-open-inline\">\n\t\t\t\t\t<video class=\"elementor-video\" src=\"https:\/\/cms.helloklarity.com\/wp-content\/uploads\/2023\/12\/Belly-Breathing-Tutorial.mp4\" loop=\"\" controls=\"\" preload=\"metadata\" controlsList=\"nodownload\"><\/video>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-40e786f elementor-widget elementor-widget-text-editor\" data-id=\"40e786f\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h3 id=\"meditation\">3. Embrace mindfulness meditation<\/h3><p>Mindfulness meditation may sound intimidating but it\u2019s easy to do. Being mindful means being aware, while meditation means focusing. Thus, mindfulness meditation can be as simple as sitting quietly for 5 minutes and observing your thoughts or taking a walk and noticing what you hear, see, and smell.<\/p><p>One of the easiest ways to incorporate mindfulness meditation into your day is to pay attention to your five senses. Focusing on your senses is a common grounding technique that can quickly calm anxiety.\u00a0<\/p><p>Try this 5-4-3-2-1 mindfulness meditation that you can do anywhere. Focusing on your senses, identify:<\/p><ul style=\"font-size: 18px; background-color: #ffffff; padding-bottom: 24px;\"><li style=\"font-size: 18px;\" aria-level=\"1\">5 things that you see<\/li><li style=\"font-size: 18px;\" aria-level=\"1\">4 things that you hear.<\/li><li style=\"font-size: 18px;\" aria-level=\"1\">3 things that you can feel.<\/li><li style=\"font-size: 18px;\" aria-level=\"1\">2 things that you smell.<\/li><li style=\"font-size: 18px;\" aria-level=\"1\">1 thing that you taste.\u00a0<\/li><\/ul><p>Mindfulness meditation can be used anytime you can take a few moments for yourself. Creating a habit of meditation is a great way to calm your anxiety and prevent it from escalating to an\u00a0<a href=\"https:\/\/www.helloklarity.com\/post\/panic-attack-vs-anxiety-attack\/\">anxiety attack<\/a>.<\/p><p>If you\u2019re looking for guided mindfulness meditations, check out YouTube or popular apps, such as\u00a0<a href=\"https:\/\/www.calm.com\/\" target=\"_blank\" rel=\"noopener\">Calm<\/a>,\u00a0<a href=\"https:\/\/www.headspace.com\/about-us\" target=\"_blank\" rel=\"noopener\">Headspace<\/a>\u00a0or\u00a0<a href=\"https:\/\/www.themindfulnessapp.com\/\" target=\"_blank\" rel=\"noopener\">The Mindfulness App<\/a>.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-59059d3 elementor-widget elementor-widget-text-editor\" data-id=\"59059d3\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h3>4. Engage in physical activity<\/h3><p>Another good strategy for coping with anxiety is to use the energy that fuels anxiety on something physical and\/or fun. So, go for a walk, vacuum the house, or shoot hoops in the driveway. It really doesn\u2019t matter what you do. The key is simply to shift the focus of your energy.<\/p><p>Engaging in 30 minutes or more of aerobic activity 3 to 5 times a week is good for mental health overall. Still, even 10 or 15 minutes of activity when we\u2019re feeling anxious can have a calming effect.\u00a0<a href=\"https:\/\/www.health.harvard.edu\/blog\/can-exercise-help-treat-anxiety-2019102418096\" target=\"_blank\" rel=\"noopener\">Doing something physical decreases muscle tension and increases our heart rate<\/a>, which triggers an increase in anti-anxiety chemicals, such as endorphins and serotonin.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fe97472 elementor-widget elementor-widget-menu-anchor\" data-id=\"fe97472\" data-element_type=\"widget\" data-widget_type=\"menu-anchor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div id=\"music\" class=\"elementor-menu-anchor\"><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-241c635 elementor-widget elementor-widget-text-editor\" data-id=\"241c635\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h3>5. Create a go-to calming playlist<\/h3><p>Music has the power to change our mood almost instantly. Whether you listen to a sad song to encourage a good cry or crank up the volume on some classic rock while working out, music is a useful tool in expressing and motivating ourselves.<\/p><p>In addition to its ability to change our feelings, rhythm is the science behind why music is such a popular tool for calming anxiety. According to research on whether\u00a0<a href=\"https:\/\/www.webmd.com\/mental-health\/how-music-affects-mental-health\" target=\"_blank\" rel=\"noopener\">music affects mental health<\/a>, listening to music with about 60 beats a minute allows our brains to synchronize with the beat, and encourages alpha brain waves \u2014 the same brain waves at work when we\u2019re relaxed.\u00a0<\/p><p>Music has also been shown to reduce your heart rate, lower the stress hormone cortisol, and increase the \u201cfeel good\u201d hormone dopamine. Lastly, listening to music is a distraction, which is always useful in preventing your anxiety from ramping up.\u00a0<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-afa3924 elementor-widget elementor-widget-text-editor\" data-id=\"afa3924\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h3>6. Limit caffeine and sugar intake<\/h3><p>Caffeine, sugar, and even alcohol may seem to help calm your anxiety in the short term, but these substances can actually increase anxiety and your body\u2019s anxiety response.&nbsp;<\/p><p>Most experts agree that the best we can do to&nbsp;<a href=\"https:\/\/www.medicalnewstoday.com\/articles\/322652\" target=\"_blank\" rel=\"noopener\">reduce stress and anxiety<\/a>&nbsp;and, ultimately, to better our mental health is to stick to a balanced diet rich in vitamins, minerals, and antioxidants. Specifically, foods, like leafy greens, berries, and omega-3-rich fish, help mitigate symptoms of anxiety.<\/p><p>So, when feeling anxious and looking for the dopamine rush of a sugary treat, reach for a piece of fruit instead. And if you\u2019re in the habit of having more than one cup of coffee in the morning, switch to decaf or herbal tea after that first cup. These healthy habits help ensure that what we eat supports our nervous system and its innate ability to calm anxiety.&nbsp;<\/p><h4>Hydration and its effects on anxiety<\/h4><p>Just as a healthy diet ensures our minds and bodies work optimally, keeping your body hydrated is another important step in maintaining mental health. Studies show there\u2019s a link between&nbsp;<a href=\"https:\/\/www.healthline.com\/health\/anxiety\/dehydration-and-anxiety\" target=\"_blank\" rel=\"noopener\">dehydration and anxiety<\/a>, and that dehydration can increase tension, fatigue, depression symptoms, and even negatively impact sleep.&nbsp;<\/p><p>Keep a water bottle with you throughout the day, and note how many times you fill it up. Most of us should be drinking about 8 glasses or 3 liters a day, but that will vary based on your overall health, how much you exercise, and whether your environment is humid or dry.&nbsp;<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-833b21e elementor-widget elementor-widget-menu-anchor\" data-id=\"833b21e\" data-element_type=\"widget\" data-widget_type=\"menu-anchor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div id=\"muscle-relaxation\" class=\"elementor-menu-anchor\"><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9d649f7 elementor-widget elementor-widget-text-editor\" data-id=\"9d649f7\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h3>7. Try progressive muscle relaxation<\/h3>\n<p>The physical impact of anxiety \u2014 tight shoulders, headaches, feeling flushed \u2014 can lock our bodies in that \u201cflight or fight\u201d response. The actual event that was causing the anxiety may have passed, but we still feel anxious. This is when we know we need more practice getting back to the \u201crest and digest\u201d state.&nbsp;<\/p>\n<p>Progressive muscle relaxation is a two-step process, first tensing a particular muscle group, shoulders, and neck for example, and then relaxing them. You can do this in the areas where you feel specific muscle tension or you can do this throughout your entire body, starting with your neck and working your way down to your toes.&nbsp;<\/p>\n<p>In addition to alleviating muscle tension and calming anxiety, practicing full-body muscle relaxation may also reveal some atypical areas where anxiety is felt. While the most common areas to hold stress are the neck, shoulders, hips, hands, and feet, some people hold stress in their stomach, chest, and lower back.&nbsp;<\/p>\n<p>Being more in touch with your body and where you hold stress can help you calm your anxiety symptoms more quickly.&nbsp;<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d908783 elementor-widget elementor-widget-text-editor\" data-id=\"d908783\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h3>8. Establish a good sleep routine<\/h3><p>Part of establishing a comforting bedtime routine is teaching your body that bed is for sleeping and not for anxiety. Some sleep coaches recommend writing down your worries before you go to bed, so they\u2019re \u201cout of your head.\u201d Another tip is to use positive affirmations about your body\u2019s ability to fall asleep, such as \u201cMy body is made for sleep\u201d and \u201cMy sleep will continue to improve as I practice new bedtime routines.&#8221;\u00a0<\/p><h4>The connection between sleep and anxiety<\/h4><p>Sleep disturbances or\u00a0<a href=\"https:\/\/www.helloklarity.com\/therapy\/insomnia-therapy\/\">insomnia<\/a>\u00a0are symptoms of anxiety and can create a negative cycle that becomes harder to break. Without enough sleep, anxiety can increase, and with an increase in anxiety, getting a good night\u2019s sleep can seem impossible.\u00a0<\/p><p>To further complicate this negative cycle, research on\u00a0<a href=\"https:\/\/www.sleepfoundation.org\/mental-health\/anxiety-and-sleep\" target=\"_blank\" rel=\"noopener\">anxiety and sleep<\/a>\u00a0shows that people with anxiety are especially sensitive to the effects of sleep deprivation. That\u2019s why building a healthy sleep routine is an important step in calming your anxiety.\u00a0<\/p><h4>Tips for a better sleep routine<\/h4><p>The first step in establishing a healthy sleep routine is to create a comforting environment.\u00a0<\/p><ul style=\"font-size: 18px; background-color: #ffffff; padding-bottom: 24px;\"><li style=\"font-size: 18px;\" aria-level=\"1\">Invest in some comfortable bedding and a good pillow.<\/li><li style=\"font-size: 18px;\" aria-level=\"1\">Get some light-blocking\/blackout shades for your windows.<\/li><li style=\"font-size: 18px;\" aria-level=\"1\">Turn on a fan or white noise machine to mute household sounds.<\/li><li style=\"font-size: 18px;\" aria-level=\"1\">Make sure the temperature in your bedroom is around 65 degrees.<\/li><li style=\"font-size: 18px;\" aria-level=\"1\">Replace screen time with reading, meditation, or listening to soothing music.\u00a0<\/li><\/ul><p>Additionally, give yourself more time to wind down. If you usually get ready for bed at 9 p.m., start at 8:30 p.m. so you have more time to tell your brain that you\u2019re preparing for sleep.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f2bd197 elementor-widget elementor-widget-text-editor\" data-id=\"f2bd197\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h3>9. Connect with loved ones<\/h3><p>Spending time with family and friends can help reduce anxiety. Depending on your needs, you may reach out to that family member who\u2019s a good listener or call that friend who makes you laugh.<\/p><p>Connecting with people who care about us can make us feel valued and supported while also improving our mood, outlook, and resiliency.\u00a0<\/p><p>Let\u2019s not forget our furry loved ones either. There\u2019s no shortage of studies to show\u00a0<a href=\"https:\/\/www.helpguide.org\/articles\/mental-health\/mood-boosting-power-of-dogs.htm\" target=\"_blank\" rel=\"noopener\">the health and mind-boosting benefits of pets<\/a>. Spending time with animals decreases cortisol levels, increases feelings of social support, and improves mood. And sometimes pets are even more supportive than people because they\u2019re not evaluative or judgmental.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7f4f096 elementor-widget elementor-widget-text-editor\" data-id=\"7f4f096\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h3>10. Use positive affirmations<\/h3>\n<p>Being able to say or read something that puts things in perspective or even makes you laugh can be a valuable tool in calming anxiety. A positive affirmation can be as simple as \u201cThis too shall pass\u201d or \u201cI believe in myself.\u201d Or you can find an affirmation that\u2019s more specific to the people, places, or things that cause you anxiety.<\/p>\n<p>There are plenty of websites and books dedicated to positive affirmations. And having something that you read daily is a great self-care habit. Write some of your favorite affirmations on sticky notes and put them on your bathroom mirror or around your desk at work.&nbsp;<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4652ce8 elementor-widget elementor-widget-menu-anchor\" data-id=\"4652ce8\" data-element_type=\"widget\" data-widget_type=\"menu-anchor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div id=\"nature\" class=\"elementor-menu-anchor\"><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7a16807 elementor-widget elementor-widget-text-editor\" data-id=\"7a16807\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h3>11. Spend time in nature<\/h3><p>Studies show that spending time in nature\u00a0<a href=\"https:\/\/www.health.harvard.edu\/mind-and-mood\/a-20-minute-nature-break-relieves-stress\" target=\"_blank\" rel=\"noopener\">relieves stress<\/a>\u00a0and calms our nervous systems. The sights, sounds, smells, and touch of being in a natural environment release feel good chemicals, like endorphins and dopamine, while decreasing the stress hormone cortisol.\u00a0<\/p><p>Additionally, nature is a sensory experience so it can be easier to become mindful. If it\u2019s sunny, feel the warmth of the sun on your face. If you\u2019re in the woods after a rain, smell the damp leaves. If you\u2019re relaxing on your deck, listen to the birds.\u00a0<\/p><p>We\u2019re genetically programmed to find natural elements engrossing, so a walk in the park or a day at the beach is an easy way to distract and disengage from our anxiety.<\/p><p>Incorporating nature into your week can also increase your creativity and clear your mind, which in turn, may help you more effectively deal with those people, places, and things that were increasing your anxiety in the first place.\u00a0<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9bad091 elementor-widget elementor-widget-text-editor\" data-id=\"9bad091\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h2>Find skilled professionals for anxiety treatment on Klarity<\/h2><p>If anxiety impacts you on a daily basis and attempts to reduce anxiety are falling short, seeking professional help is an appropriate next step.\u00a0<\/p><p>Online mental health therapy platforms, like Klarity, provide flexible and affordable options to find a therapist who meets your specific needs. Licensed therapists and\u00a0<a href=\"https:\/\/www.helloklarity.com\/post\/how-to-find-a-mental-health-professional\/\">mental health professionals<\/a>\u00a0on Klarity have diverse expertise in treating anxiety through various approaches.\u00a0<\/p><p>Don\u2019t let anxiety continue to run your life.\u00a0<a href=\"https:\/\/care.helloklarity.com\/assessment\/get-started-therapy\">Get started<\/a>\u00a0and<a href=\"https:\/\/care.helloklarity.com\/assessment\/get-started-therapy\">\u00a0find a therapist on Klarity<\/a>\u00a0today for anxiety therapy and begin your journey to a calmer, happier you.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-78e244f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"78e244f\" data-element_type=\"section\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-4048c91\" data-id=\"4048c91\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-253a36a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"253a36a\" data-element_type=\"section\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-416b162\" data-id=\"416b162\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Anxiety is a part of life. Unfortunately, for some of us, it\u2019s a part of our daily lives. If you\u2019re noticing an increase in anxiety, you\u2019re not alone. Societal pressures have increased while our ability to disengage or relax has decreased. According to the World Health Organization, the pandemic triggered a 25% increase in cases [&hellip;]<\/p>\n","protected":false},"author":31,"featured_media":17329,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[17],"tags":[74],"temp_settings":[],"_links":{"self":[{"href":"https:\/\/cms.helloklarity.com\/wp-json\/wp\/v2\/posts\/17327"}],"collection":[{"href":"https:\/\/cms.helloklarity.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/cms.helloklarity.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/cms.helloklarity.com\/wp-json\/wp\/v2\/users\/31"}],"replies":[{"embeddable":true,"href":"https:\/\/cms.helloklarity.com\/wp-json\/wp\/v2\/comments?post=17327"}],"version-history":[{"count":45,"href":"https:\/\/cms.helloklarity.com\/wp-json\/wp\/v2\/posts\/17327\/revisions"}],"predecessor-version":[{"id":17734,"href":"https:\/\/cms.helloklarity.com\/wp-json\/wp\/v2\/posts\/17327\/revisions\/17734"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/cms.helloklarity.com\/wp-json\/wp\/v2\/media\/17329"}],"wp:attachment":[{"href":"https:\/\/cms.helloklarity.com\/wp-json\/wp\/v2\/media?parent=17327"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cms.helloklarity.com\/wp-json\/wp\/v2\/categories?post=17327"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cms.helloklarity.com\/wp-json\/wp\/v2\/tags?post=17327"},{"taxonomy":"temp_settings","embeddable":true,"href":"https:\/\/cms.helloklarity.com\/wp-json\/wp\/v2\/temp_settings?post=17327"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}