Anxiety is an emotional disorder that has very complex causes. This disorder can be caused by a combination of genetic, environmental, and psychological factors. Many adults experience anxiety at some point in their lives, where feelings of unease can develop into more intense, excessive, and chronic states, disrupting daily activities. Physical symptoms of anxiety, such as excessive sweating, rapid heart rate, and shortness of breath, can also occur. Although it is difficult to prevent anxiety disorders, there are some strategies that can help alleviate them.

Performing regular physical activities not only supports overall body health, but also has been proven to reduce the frequency of anxiety symptoms. In fact, even with just one exercise session, these symptoms can be alleviated for at least a temporary period. Research shows that engaging in light physical activities for 15 minutes every day, such as walking, cycling, or swimming, can briefly reduce anxiety symptoms.

Experts recommend several steps related to sleep to reduce anxiety symptoms: 1. Maintaining a consistent sleep schedule to familiarize the body and mind with a routine. 2. Limiting the use of mobile phones and watching TV before bed to reduce brain activity at night. 3. Consuming a cup of warm herbal tea to help relax the body. 4. Listening to spa music to calm the mind and enhance the potential for quality sleep.

Substances like alcohol and caffeine have the ability to affect bodily functions such as sleep and mood. Therefore, it is not surprising that both substances can also trigger the emergence of anxiety. As a result, experts suggest limiting the consumption of both substances to help prevent the possibility of more severe anxiety symptoms. However, when wanting to reduce caffeine intake, some withdrawal symptoms may occur during the process. To address these symptoms, it is recommended to drink more water throughout the day.

Food consumed can also have an impact on mood. Keeping blood sugar levels stable can have a significant positive impact, especially in managing anxiety symptoms. Experts have found that a diet high in processed foods, fats, and sugars tends to trigger more anxiety compared to a diet rich in lean protein, complex carbohydrates, fruits, and vegetables.

Meditation and intentional breathing can help reduce anxiety symptoms in individuals with anxiety disorders. One form of meditation that has been proven effective in managing anxiety is guided mental imagery, also known as guided meditation, visualization, mental practice, or guided self-hypnosis. This meditation typically involves creating positive mental images of future situations, tasks, or events. As a result, when these situations actually occur, individuals who practice this meditation will feel more prepared and comfortable in facing them.

Grounding is a method that helps someone relieve anxiety by temporarily redirecting their attention. One effective grounding technique is the 333 rule, which consists of the following steps: 1. Observe your surroundings and mention three objects that you see. 2. Listen to the sounds around you and mention three things that you hear. 3. Touch or move three objects, whether they are objects around you or parts of your own body.

When lifestyle is not enough to alleviate anxiety symptoms, the last step that can be chosen is professional treatment. There are several types of treatments that may be recommended by healthcare providers, such as psychotherapy and medication use. Psychotherapy is conducted through conversations about the current situation and anxiety symptoms, with the goal of managing and reducing anxiety levels. Meanwhile, medications that may be prescribed include antidepressants, benzodiazepines, and beta-blockers.