5 simple lifestyle changes to deal with anxiety

Along with psychotherapy and medication, the bulwark of anxiety treatment, changes you make in your everyday life can help you deal with your problem on a very practical level.

Regular aerobic exercise (not strength or resistance training) has been shown to noticeably reduce anxiety.

• Jog, walk, swim, bike or take yoga at least three times a week.
• Expect improvement in your mood (and waistline) in about three months.

A healthful diet is important for improving anxiety levels.

• Add as many vegetarian options as possible. A small study showed there was considerably less anxiety among vegetarians. This may be because blood sugar levels are more stable in a vegetarian diet.
• Get rid of caffeine; it’s a known contributor to anxiety. Sugar, too: it can cause your body to mimic anxiety symptoms.

Research shows that people with insomnia are at increased risk for developing anxiety.

• Avoid heavy meals before bedtime.
• Go to bed and get up as close to the same time every day as possible.
• Don't work out within three hours of bedtime; it takes that long to cool all the way down.

A few drinks may seem like a good way to calm down, but alcohol interferes with your sleep and it can create an unhealthy dependence that may increase, not decrease, your anxiety over the long run.

• The medicinal herb valerian is helpful as a mild sedative and sleep aid. Look for standardized capsules, tablets or extracts, and follow the instructions on the label. Don't use valerian for more than two weeks in a row, however, and avoid sedatives (including alcohol) while taking it.
• St. John’s wort can be useful for mild symptoms, but talk to your doctor first if you're taking a prescription medication.
• Relaxation techniques can also produce excellent results: medi­tation, acupuncture, massage and stress-reduction audiotapes are all fine ways to defuse tension, and therefore anxiety.

Anxiety is something many people deal with, but that doesn't make you feel any better. Try adopting these simple lifestyle changes and see if your mood and health improves over time. If your anxiety is debilitating, contact your doctor and see if there is a medical approach he or she recommends for your case.