6 Ways to Reduce Anxiety

Anxiety disorders are the most common type of mental illness in the United States. An estimated 40 million Americans suffer from them. While medication is important for many dealing with these problems, there are behavioral ways to fight anxiety as well.

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  Breathe

  Anxiety can lead to rapid, shallow breathing. When you notice it happening make a conscious effort to take slow, controlled, deep breaths. Breath in through your nose for five seconds, hold for two seconds, and then exhale through your mouth for seven seconds. Concentrate on every breath until you are calm.

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  Get Moving

  Regular exercise is important to staying mentally healthy. Exercise releases chemicals in the brain that improve mood, and decreases hormones that cause stress in the body. It also tires the muscles making sleep more possible.

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  Distract Yourself

  Read a book. Watch a movie. Listen to a lighthearted podcast. When your brain starts focusing on anxiety, try to move its focus elsewhere.

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  Increase Your Magnesium

  The mineral plays an important role in biochemical reactions in the body -- including the release of chemicals in your brain that regulate mood. Most adults do not get enough magnesium in their diets. Eat foods known to be high in magnesium like leafy greens, avocado, soy beans, and fish to get the amount needed.

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  Cut Out Coffee and Alcohol

  Both coffee and alcohol can worsen anxiety. Cut them out of your diet.

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  Drink Water

  Dehydration doesn't cause anxiety, but it can make it worse. A lack of water can interfere with brain function.

About the author:

Libby Mitchell is the Social Media Coordinator for University of Utah Health Care. Follow her on Twitter @LibbyMitchellUT.