In the United States, anxiety disorders are one of the most prominent mental illnesses. Fear, worry, and unease affect how someone sleeps, eats, and feels about themselves.

Millions of Americans suffer from anxiety. According to the National Institute of Mental Health (NIMH), about 19% of the general adult population experiences anxiety, with females experiencing about 23% and males experiencing about 18%.

Fortunately, even though this disorder remains invisible to most people, shrouded in misconceptions and stigma, there are many effective ways to turn off feeling intense worry, or experiencing irritability, restlessness, insomnia, and other physical symptoms. Here are several ways to reduce your anxiety:

Take Deep Breaths

When you’re anxious, you can stay calm by breathing in a distinct way. As an example, you might inhale for the count of four, hold your breath for the count of four, exhale for the count of four, and then hold your breath again for the count of four. Repeat this cycle. Start with one minute, then work your way up to two or three minutes.

This unique method of breathing can help reduce anxiety, stress, and even depression. Make sure to take a deep breath whenever you are feeling nervous or agitated about something. You will feel better by releasing your body’s hormones. As you breathe, oxygen flows through your body, giving you more energy.

Try a Natural Remedy

There are many natural remedies for anxiety. Hemp oil has been proven to reduce anxiety in patients. A naturally occurring chemical in this natural remedy is called CBD, which affects the endocannabinoid system in the brain to improve mood, reduce pain, and reduce inflammation.

Meditate Daily

Meditation alleviates anxiety by reducing the levels of cortisol in your body. Serotonin, a neurotransmitter that affects mood and behavior, is also produced during meditation. Studies have found mindfulness meditation to be particularly beneficial. 

Reach Out to Others

Your work, relationships, and sleep can all be affected by fear and anxiety, which is a debilitating disease. Reaching out for emotional support from family and friends is the best way to overcome these feelings.

Visit a Therapist

Counseling is an effective way to reduce anxiety. Your therapist can help you pinpoint what triggers your anxiety and teach you ways to cope with it. They will work with you until you overcome your anxiety. Cognitive-behavioral therapy (CBT) is a popular psychotherapy modality that incorporates cognitive and behavioral interventions used by therapists to treat anxiety.

Exercise Regularly

Your brain will love the benefits of physical exercise. People with major mood disorders, including those who have not responded to prescription medications, feel better when they try strenuous exercise, such as aerobics.

Listen to Soothing Music

A wonderful way to calm down when suffering from anxiety is to listen to music. Music can help you focus and distract your mind from negative thoughts. Classical music is helpful for people who suffer from anxiety because it is calming and soothing.

Take Back Your Happiness

Most people feel miserable all day every day because the unfortunate reality of our high-tech, fast-paced world is that anxiety now affects a huge chunk of the population. Because of this, it is necessary to take constructive steps to resolve it. Once you recognize your symptoms of anxiety, use these calming methods to reduce or eliminate them from your life.