Anxiety effects over 40 million adults in the United States. Some anxiety is a normal part of life, but unmanaged anxiety can have a big impact on your daily life. Listed below are 10 tips to help reduce your anxiety.

1. Exercise and stay active - Exercise is great for your physical and mental health. Regular exercise can help reduce anxiety for hours after your work out.

2. Eliminate caffeine - Caffeine can causes jitters and nervousness, which can make anxiety symptoms worse. Try to reduce or eliminate caffeine all together.

3. Eliminate alcohol - Alcohol’s sedative effects can be a short-term fix for anxiety. After your initial buzz wears off, anxiety can come back even worse than before. You also run the risk of becoming dependent on alcohol.

4. Write it down - Write about your worries. Start keeping a journal and write about your worries. Putting your thoughts and worries on paper can help get them out of your head.

5. Get more sleep - Making getting a good night’s sleep a priority. To get a better’s night’s sleep, try to improve your sleep hygiene by going to bed and getting up at a similar time each day, not using your phone or other electronics in bed, not watching television or reading in bed, keeping your room dark and cool, and writing down your worries before bed.

6. Meditate - Spending time meditating each day can significantly reduce anxiety. Find a quiet and comfortable spot in your home and try to incorporate meditation for 10-15 minutes per day.

7. Practice self-care - Take time to nurture yourself. Go get a massage or a manicure, do some reading or gardening. My previous blog post goes into more ideas for self-care.

8. Declutter your home and work space - A cluttered space can lead to a cluttered mind. Take 15 minutes to declutter your home or office. A clean and clutter-free space makes for a more relaxing environment.

9. Eat nutritious foods - A healthy diet is good for your physical and emotional health. A poor diet can contribute to anxiety.

10. Seek professional help - If anxiety is effecting your life and you are having trouble managing it, seek therapy with a qualified mental health professional who can help you learn to manage it. I specialize in anxiety in my online private practice. You can book an appointment by calling 973-963-4156 or through the links on this website.

Check out some resources to help with anxiety below.