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Here are tips to reduce anxiety.Â
In addition, these are practical and actionable steps that can significantly reduce, or even prevent the symptoms of anxiety.
7-9 Hours of Sleep
Lack of quality sleep at night intensifies feelings of anxiety during the day. To get better sleep, establish a bedtime routine by having a late night snack of protein/carbs, and especially avoid alcohol 2-5 hours before sleep.
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Diet Rich in Vitamin B-6
B-6 vitamins, along with vitamins B-3, B-12, zinc and magnesium have been shown to reduce symptoms of anxiety.
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Daily JournalingÂ
The physical act of writing induces a sense of calmness and relaxation. Writing about stress-inducing situations, and events can help reduce the intensity of anxiety associated with them.
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30 Minutes in Sunlight
Exposure to natural sunlight triggers the brain’s release of serotonin, increasing feelings of calmness. Anxiety related disorders and panic attacks have been linked with reduced sunlight.
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Declutter
Excessive clutter sends a constant signal to the brain that there is “something” that needs to be done. A cluttered environment can induce or intensify feelings of anxiety.
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Limit Refined Carbs
Foods high in refined carbs can cause blood sugar levels to spike and drop. A drop in blood sugar levels induces the same physical symptoms of anxiety, which can trigger actual panic/anxiety attacks.Â