Many people suffer from problems with anxiety. In fact, it is thought that over 40 million Americans have some kind of anxiety disorder. Whether you’re feeling generally anxious or are panicking about something specific at a particular moment, there are steps you can take to help bring your anxiety levels down. Here are five ways to reduce anxiety.

1. Get Some Exercise

You’ve probably heard it before, but exercising is a great way to reduce your anxiety in the long and short terms.

When you exercise, your brain releases happy hormones like serotonin and dopamine, which flood your body with a positive feeling. Studies have shown that levels of anxiety drop after around 30 minutes of exercise, and it’s thought that with regular aerobic exercise, the positive effects can last.

Try going for a brisk walk or a jog for 30 minutes to get your heart rate up. This will benefit your body and your mind.

2. Avoid Caffeine and Alcohol

When you’re feeling overwhelmed by feelings of anxiety or depression, it can be tempting to use alcohol as a crutch, but this should be avoided. Alcohol is a depressant, meaning it slows down the central nervous system and lowers levels of serotonin (another happy hormone). This means that drinking could actually worsen your anxiety and overall mood.

You should also refrain from consuming excessive caffeine. Unlike alcohol, caffeine is a stimulant. Too much of it can lead to a racing heart, overstimulation, and increased feelings of anxiety. Drinking coffee and caffeinated teas in moderation is not likely to cause too much of a problem, but consuming more than 400mg of caffeine in a day could have adverse effects.

3. Try CBD

If CBD is legal where you live (rules on this vary from state to state and country to country), you could use it to help manage your anxiety symptoms. CBD is often used to treat symptoms of epilepsy and side effects resulting from chemotherapy, but it is also thought to help reduce anxiety levels with regular use. Start with a low dose and build up.

Buy high-quality CBD as an oil, gummies, or capsules from Herbal Health CBD and see if you notice a difference in your anxiety levels.

4. Meditate or Practice Mindfulness

Meditation is a way of taking a step back from a situation and focusing your body and mind on something small and specific, usually the breath. When done properly, it can provide a sense of total calm and wellbeing. There are many guided meditations to help you get started if you don’t know where to begin, and it’s a good idea to follow one of these. When practiced regularly, you should feel a reduction in your anxiety over time.

5. Drink Chamomile Tea

While you’re avoiding caffeine, you may prefer to replace your morning cup of coffee with a soothing cup of chamomile tea. This natural, herbal tea is thought to have an anxiolytic effect in humans that can reduce levels of anxiety and lead to a feeling of contentment.

There are many things you can do to reduce your levels of anxiety, but it’s important to speak to your doctor if you are finding it difficult to cope.  Help is available.