5 simple tips to manage your anxiety – Breathing, diet, exercise and more to prevent anxiety attacks


Generalised anxiety disorder is characterised by unreasonable and severe worry that interferes with regular activities. Exercise, diet, and self-care can help you manage anxiety attacks better.

5 simple tips to manage your anxiety - Breathing, diet, exercise and more to prevent anxiety attacks

5 simple tips to manage your anxiety – Breathing, diet, exercise and more to prevent anxiety attacks  |  Photo Credit: Getty Images

New Delhi: Mental health forms a very important part of your life and in an attempt to keep everything in our life perfect, we sometimes ignore our mental health problems. When we try to be perfect at work, and in the way we look, we might not be able to pay enough attention to signs of deteriorating mental health. Generalized Anxiety Disorder is one of the unwelcomed gifts that the lifestyle choices, social media, and the pressure the new age comes with have given us.

Generalized anxiety disorder refers to crippling, severe, ongoing anxiety that interferes with regular activities and the normal life of an individual. It is not regular anxiety like the one someone feels when they are nervous or when they have to take a major decision, but unreasonable anxiety people are unable to find reasons to. Treating anxiety is important and can be done through medication or counselling, depending on the intensity and magnitude of the anxiety someone faces. However, in the event of an anxiety attack, here are a few tips you can use to manage your anxiety

Take long walks

Good long walks with good music can help you distract your brain from whatever may be triggering the anxiety, help you stay physically active which has links with mental health, and also ensure you take a little time to introspect and understand your mind and heart. It gives you a break from the monotony and you will see that you soon start looking forward to these walks every day. Make it a habit for a healthier body and a healthier mind.

Avoid stimulants like caffeine

Caffeine is a central nervous system stimulant and can be a bane for your anxiety. Try to avoid any food or beverages that contain caffeine as they can be a trigger for an anxiety attack. Avoid sodas, coffee, chocolates and any other foods that contain high amounts of the stimulant.

Chamomile tea to the rescue

Described as an “oasis of calm and tranquillity” by a doctor, chamomile tea is a wonderful beverage option to include in your diet to avoid getting panic or anxiety attacks. The tea is believed to calm anxiety and even fight depression. Soak a few tea bags in hot water and sip on it slowly to calm yourself down. Chamomile tea is also good for the skin as it reduces dark spots and acne marks. READ – Anxiety dreams: What is it and why do people have bad dreams?

Diaphragmatic breathing, not deep breaths

If you feel an anxiety attack coming up, or are experiencing one, do not take deep breaths but indulge in diaphragmatic breathing instead. This means you expand and contract your belly with each breath and not move your chest up and down. This helps you calm down faster and easier.


Self-care is one of the most important steps to take towards being anxiety-free. Exercise, eat healthily, take care of your skin and your body, meditate, avoid alcohol, smoking, or anything that is toxic for your mind or body, and you will feel your body and mind feeling better without any other effort. Just love yourself and take care of your body.