GUIDE TO A STRESS-FREE HOLIDAY

8 Scientifically Backed Ways to Reduce

Anxiety
A new tud ugget talk therap ma trump antidepreant.
Here, even more wa to eae anxiet, according to cience. 
By Brigitt Hauck
23.5k 1.2k  

SAVE

It’s tempting to reach for that

prescription bottle when anxiety’s
crippling symptoms (uneasiness,
increased heart rate, difficulty
breathing, sweating, and more) set in,
but a recent study, the findings of which
were published in The Lancet
Psychiatry, suggests that talk therapy
can actually be a more successful form
of treatment—and have longer lasting
effects. That’s good news for the more
than 40 million American adults who
suffer from anxiety disorders

While people with persistent,

Photo by  Elinor Carucci
uncomfortable symptoms of anxiety
should always consult a doctor, it turns
out there are plenty of other scientifically-proven and totally natural ways to ease
symptoms of anxiety. We’ve rounded up a few:
1. Get enough sleep. A 2013 study published in The Journal of Neuroscience supports
the idea that sleep-deprivation can have serious health consequences, including
ratcheting up anxiety levels. While there’s no “magic” number when it comes to sleep,
the average person should aim to get about seven to eight hours.   

2. Grin and bear it—literally. According to a 2012 study from the University of
Kansas, the old adage is rooted in truth: Smiling during stressful situations can help
ease anxiety, even if you don’t feel happy.

3. Say “no” to sweets. While it might be tempting to quell symptoms with comfort
foods, like candy and carbohydrates, research from the Western Human Nutrition
Research Center warns against it. Indulging may provide temporary respite, but
satisfying sugar cravings will likely increase anxiety in the long run.
4. Breathe properly. Simple breathing exercises twice a day can alleviate feelings of
panic associated with anxiety, suggests a 2010 study from Southern Methodist
University. Contrary to popular belief, deep breaths can actually worsen
hyperventilation. Instead, try breathing slower and more shallowly.  

5. Meditate. Setting aside time—even a few minutes!—for mindful meditation has

positive effects on your psyche, suggests research from Johns Hopkins University. And
another survey from NPR, the Robert Woord Johnson Foundation, and the Harvard
School of Public Health showed similar findings, with 85 percent of respondents
reporting meditation and prayer helped them manage stress. See how to meditate
without anyone even knowing what you’re doing.

6. Exercise. It may be hard to find the energy to hop on the treadmill when you’re
feeling blue, but research shows that regular exercise is associated with lower
neuroticism, anxiety, and depression.

7. Avoid caffeine. Highly caffeinated drinks—like coffee—can brew panic in people

who are predisposed to anxiety, according to a study from the University of Michigan. 

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