Anxiety disorder is one of the most prevalent mental health diseases in the US today. Even people without diagnosable anxiety disorders also feel quite anxious at times. According to the Anxiety & Depression Association of America, around 40 million Americans suffer from anxiety problems each year.

However, whether it's just a timely feeling of anxiety or an anxiety disorder, it can be treated with certain useful tips, devices, and treatments (therapies). This article will teach you how to achieve a calmer, less stressed state of mind.

Anxiety Calming Tips

1. Drink less caffeine

If you ever wonder how to reduce anxiety immediately, so remember, feeling anxious does not necessarily indicate an anxiety disorder, but can also be the consequence of excessive caffeine intake. Yes, taking a high amount of caffeine can make you feel uncomfortable or tense as it contains increased adrenaline.

Coffee is the primary source of high caffeine; around 2–12 mg of caffeine can be found in even decaffeinated coffee. Among the other widely used sources of caffeine are:

• Dark chocolate
• Breakfast cereals and sweets with chocolate flavoring
• Several over-the-counter painkillers

2. Practice mindfulness meditation

Mindfulness is a popular form of meditation which reduces anxiety by encouraging the person to focus on feelings, thoughts, or bodily sensations that are currently happening.

 This practice shifts the mind from ruminative thoughts and other negative thought patterns.

3. Use Visualization Techniques

Another form of meditation is guided imagery (GI). GI uses mental imagery of tranquil settings to encourage a sense of relaxation. In one 2015 study, the combined effects of GI and music (GIM) on anxiety related to the workplace were examined.

The researchers split the 20 participants in this study into two groups for analysis. One group participated in a 9-week GIM course, while the latter received no care. The GIM group significantly outperformed the no-treatment group regarding natural stress management and overall well-being.

According to the findings, the GIM group also experienced a higher decline in blood cortisol levels. More research is required to determine whether GIM is effective for treating other types of anxiety.

4. Practice Diaphragmatic Breathing

A method of deep breathing is called diaphragmatic breathing (DB). According to a 2017 study by Trusted Source, DB lowers cortisol levels in healthy persons. People can perform the following DB technique for 10 minutes, many times a day, to help reduce anxiety:

• Lie flat on your back, your knees bent, and your feet flat on the ground. Put one hand on the upper chest and the other on the stomach's area beneath the ribs.

• Breathe in through your nose gently and deeply.

• Draw your breath toward your stomach, causing the hand you are holding to rise. Make sure the hand resting on the chest doesn't move.

• Slowly exhale through pursed lips, lowering the belly button to the ground. The hand on the tummy needs to come back to where it was. Keep your hand there on your chest.

5. Take Control of What you Can

When you are anxious, you can feel like nothing is under control. Gaining control over a single little issue can occasionally focus your attention and promote overall calmness. Try doing something that makes you feel more in control right now, like rearranging a drawer or cleaning your desk.

Thinking about moving if your anxiety is not letting you sleep at night? Almost everyone  experience this: lying in bed, tossing and turning, unable to sleep because of anxiousness.

If this is happening to you, think about getting up and moving to a different bed or the sofa to sleep to leave anxiety where it came from. You might only require modifying your sleeping arrangements.

6. Identify triggers

You can better control your symptoms if you know what triggers your anxiety and why you are experiencing it. Your triggers might be simple to recognize. Consider the scenario where you have a fear of public speaking, and you have a speech at a board meeting. Alternatively, your device for anxiety could have less obvious roots in the past—perhaps trauma.

Having a conversation with a mental health professional or a dependable, understanding friend or family member may be helpful if you are having trouble figuring out the cause of your worry.

7. Investigate alternatives

If you are looking for alternate therapies to cope with anxiety, several options exist. Still, it is a good idea to talk with your healthcare or mental health professional before taking any supplements to ensure no potential for interactions with any of your medications.

Alternative therapies for anxiety include:

• Acupuncture
• Cold-water therapy

Supplements that may help include:

• Lemon balm
• Omega 3 fish oil
• Passionflower
• Magnesium
• Skullcap
• Valerian root
• GABA

Anxiety Calming Treatments & Device

Many people experience anxiety occasionally, and each experience different symptoms of it. Though people take anxiety calming device, it’s imperative to see a doctor if these feelings become persistent or disturb your daily life. There are different types of anxiety disorders, so that the treatment approach may differ.

Below are some best anxiety treatment options;

Speaking treatments

Talking therapy entails communicating with a mental health expert one-on-one or in larger group sessions. The following are some popular talking treatments for anxiety:

Counseling

A short-term therapeutic option that normally lasts a few weeks is counseling. The counselor's objective is to assist clients in creating coping mechanisms for challenging circumstances. Although there are some significant differences between counseling and psychotherapy, some people use them interchangeably.

Psychotherapy

Psychotherapy, like counseling, strives to assist individuals in bettering their capacity to control their emotions and deal with stress. But psychotherapy frequently lasts a considerable amount of time and can address various mental health problems. Psychotherapy may occasionally be of a shorter duration.

Cognitive behavioral therapy

People can learn to understand how unhelpful thought patterns might affect their mood and behavior through cognitive behavioral therapy (CBT). For instance, someone worried about going to a social function could think, "Nobody will talk to me."

The anxiety may get more intense just from the concept, leading to the person completely avoiding the event. CBT assists individuals in replacing these destructive beliefs and behaviors with healthy ones. This can eventually result in less anxiety.

Among these tips and therapies, what the majority of people prefer for quick relief is taking devices for anxiety like Breathe 5. It treats promptly, helps control short breath/panic attacks, and is handy to take anywhere.