How to relieve anxiety

Relieving anxiety can be achieved through psychological regulation, regular exercise, breathing relaxation techniques, improved sleep quality, and dietary adjustments. These methods help regulate physical and mental states and reduce discomfort caused by anxiety. If anxiety persists for more than two weeks and affects daily life, it is advisable to seek medical help promptly.

1. Psychological Regulation: Practice mindfulness meditation and cognitive restructuring to manage negative thoughts. Accept your emotions without resistance, shift focus to hobbies and interests, avoid excessive attention on anxiety triggers, and gradually alleviate psychological stress.

2. Regular Exercise: Engage in moderate-intensity activities such as brisk walking, jogging, or swimming 3–5 times per week. Exercise promotes the release of dopamine and serotonin, improves mood, and reduces tension and discomfort associated with anxiety.

3. Breathing Relaxation Training: Use diaphragmatic breathing—inhale slowly for 4 seconds, hold for 2 seconds, exhale for 6 seconds. Repeat for 5–10 cycles. This helps regulate breathing rhythm, calm sympathetic nervous system activation, and relieve symptoms such as palpitations and chest tightness associated with anxiety.

4. Improve Sleep Quality: Maintain 7–8 hours of sleep each night and establish a consistent sleep schedule. Avoid using smartphones or viewing stimulating content before bedtime. Create a relaxing sleep environment through warm foot baths or listening to soothing music. Adequate sleep stabilizes mood and reduces anxiety episodes.

5. Adjust Diet: Reduce intake of caffeine, alcohol, and high-sugar foods. Increase consumption of dark green vegetables, nuts rich in B vitamins, and deep-sea fish rich in Omega-3 fatty acids. A balanced diet supports nervous system function and helps alleviate anxiety.

In daily life, maintain social connections by frequently communicating and sharing feelings with family and friends to avoid prolonged solitude and negative thinking. Plan work and personal life reasonably to prevent overexertion. Learn to set boundaries and decline unnecessary pressures, gradually building a stable physical and mental state.