Anxiety disorders are the most common form of mental illness in the US, so you’re not alone.[1] Anxiety and depression also frequently come hand and hand, so chances are if you have anxiety, you have depression, and vice versa. We know that dealing with anxiety and depression is no fun. Fortunately, there are ways you can decrease your anxiety and depression, such as through making lifestyle changes and trying different coping techniques. Give some of the ideas on this list a shot to help yourself start feeling better today.

1

Get outside more.

3

Read the news less.

  1. Scrolling through news updates too much can cause feelings of hopelessness. Stop reading (or watching) the news unless you feel you really need an update on something. Most of the news doesn’t directly affect your life, so don’t let it affect your mental health![4]
    • For example, if you spend every morning reading updates about COVID-19, your outlook on life might start to get pretty bleak. Instead, just read updates once or twice a week to get the critical info you need without letting anxious thoughts overcome your mind.
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4

Reduce your social media use.

  1. Heavy social media use is linked to feelings of depression and loneliness. Limit your time on platforms like Facebook, Instagram, and TikTok to 10 minutes a day. That way, you’re not as likely to compare your life to other people and are more likely to spend your time doing things that make you feel good![5]
    • When you put the time you used to spend on social media into other activities, like reading, working out, socializing in real life, doing a hobby, or learning a new skill, you start to feel better about yourself, which can also help decrease anxiety and depression.
6

Set personal boundaries.

  1. Creating boundaries in your relationships can reduce depression and anxiety. These can be both physical and emotional boundaries. Come up with physical and emotional guidelines, rules, and limits to give yourself time for self-care and reduce anxiety-causing behaviors in your relationships.[7]
    • For example, if you have anxiety because you feel like you and your significant other never have alone time, sit down and talk about it with them. Tell them you need space and time to yourself for work, exercise, hobbies, or whatever else it may be.
    • Or, if you get anxiety when people are too close to you in social interactions, practice asking them politely to give you more space so you’re more comfortable and less anxious.
7

Try journaling your thoughts.

  1. Writing can help you cope with anxiety and depression. Journal about your problems or worries that are making you feel anxious. If you aren’t sure what’s causing your anxiety and depression, write what you’re feeling whenever you have symptoms to try and identify the causes.[8]
    • Keep a pen and paper or journal handy at all times and try to dedicate a few minutes to writing every day.
    • Your journal can take whatever form allows you to express yourself best. For instance, you can draw instead of write.
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8

Practice mindfulness for stress-related anxiety.

11

Get counseling if you need coping skills.

12

Limit your caffeine consumption.

14

Eat well-balanced meals.

  1. A healthy diet is linked to reduced anxiety and depression. Don’t skip meals and focus on eating whole, healthy foods at every meal. Keep healthy snacks on hand and stay away from junk food and highly processed packaged foods.[15]
    • Balanced diets contain whole foods such whole grains, vegetables, fruits, nuts, legumes, animal proteins, dairy, and healthy fats, like olive oil and avocados.
    • Some foods that have been linked to lower anxiety include: fatty fish, avocados, asparagus, almonds, cashews, oysters, beef, egg yolks, and probiotic-rich foods, like yogurt.[16]
15

Take omega-3 supplements.

  1. Omega-3 is found in many foods that may help treat depression and anxiety. For example, it’s found in fatty fish and nuts. Take a daily dose of omega-3 according to the recommendations on the packaging and see if it improves your symptoms.[17]
    • Omega-3 supplements are also known as fish oil.
    • There are other supplements that may help you, but there is not enough research on them and they are not approved by the FDA. They also have more potential side effects than omega-3, so it’s probably better not to risk it. Omega-3 is considered to be very safe.
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16

Exercise for 10-30 minutes daily.

  1. Exercise releases feel-good endorphins to treat anxiety and depression. Aim to get at least 10 minutes of moderate to vigorous physical activity each day. Do an activity that you enjoy, such as brisk walking, jogging, running, swimming, biking, lifting weights, playing basketball, or anything else that gets you moving and that you can commit to doing![18]
    • If you can’t exercise every day, then at least try to exercise for 30 minutes 3-5 times a week, for a total of 90-120 minutes of physical activity a week.
    • Meeting physical and exercise goals can also boost your confidence and self-esteem, further decreasing feelings of anxiety and depression.
    • When you’re feeling anxious, stroking or holding a furry friend can instantly help you calm down.
    • Animal companionship can also help you feel less lonely if that’s what’s causing your depression and anxiety.
18

Talk to a psychiatrist about medication.

  1. In some cases, antidepressants may help treat anxiety and depression. However, please be aware that they can make your symptoms worse sometimes, too. If nothing else works to decrease your anxiety and depression, discuss it with a reputable psychologist and ask if medication might help you.[20]
    • There is a chance that you will feel worse when you first start taking medication.
    • If you have suicidal thoughts, antidepressants can make these worse.
    • Antidepressants can also reduce your sex drive, performance, and satisfaction.
    • Note that antidepressants can become less effective over time.
    • If you’re taking antidepressants and don’t feel any better or feel like they’re hurting your quality of life, consult your doctor about changing the medication or dosage, or ask for instructions on tapering off the medication.

Expert Q&A

  • Question
    How can I overcome my fears?
    Alexandra Janelli
    Alexandra Janelli
    Certified Hypnotherapist & Anxiety and Stress Management Coach
    Alexandra Janelli is a Certified Hypnotherapist, Anxiety & Stress Management Coach, and owner and founder of Modrn Sanctuary, a holistic health and wellness facility in Philadelphia, Pennsylvania. With over 10 years of experience, Alexandra specializes in helping clients push through their roadblocks to achieve their goals using her hypnotherapeutic approach. Alexandra holds a BS from the University of Miami. She graduated from the Hypnosis Motivation Institute with an Advanced Training Graduate Diploma in Hypnotherapy and Handwriting Analysis. Alexandra is also a Certified Life Coach from the iPEC Coach Training Program. She has worked with Academy Award Nominee Actors, world-renowned photographers, singers, top-level executives, and professionals across many sectors of business. Alexandra has been featured on MTV, Elle Magazine, Oprah Magazine, Men's Fitness, Swell City Guide, Dossier Journal, The New Yorker, and Time Out Chicago.
    Alexandra Janelli
    Certified Hypnotherapist & Anxiety and Stress Management Coach
    Expert Answer
    You can use hypnosis treatments to help you overcome your fears. For instance, your hypnotist might have your visualize being around the dog, then getting closer to it, then petting it.
  • Question
    How do you reduce your risk of having anxiety?
    Alexandra Janelli
    Alexandra Janelli
    Certified Hypnotherapist & Anxiety and Stress Management Coach
    Alexandra Janelli is a Certified Hypnotherapist, Anxiety & Stress Management Coach, and owner and founder of Modrn Sanctuary, a holistic health and wellness facility in Philadelphia, Pennsylvania. With over 10 years of experience, Alexandra specializes in helping clients push through their roadblocks to achieve their goals using her hypnotherapeutic approach. Alexandra holds a BS from the University of Miami. She graduated from the Hypnosis Motivation Institute with an Advanced Training Graduate Diploma in Hypnotherapy and Handwriting Analysis. Alexandra is also a Certified Life Coach from the iPEC Coach Training Program. She has worked with Academy Award Nominee Actors, world-renowned photographers, singers, top-level executives, and professionals across many sectors of business. Alexandra has been featured on MTV, Elle Magazine, Oprah Magazine, Men's Fitness, Swell City Guide, Dossier Journal, The New Yorker, and Time Out Chicago.
    Alexandra Janelli
    Certified Hypnotherapist & Anxiety and Stress Management Coach
    Expert Answer
    We all have anxiety—it's a natural state that happens. If you want to control it, you have to have an awareness of what's going on. Learn to identify your triggers, then figure out how to desensitize yourself to them so they don't have as much of an effect on you anymore. For instance, if you know dogs are a trigger for you, you can either avoid dogs at all costs, or you can take steps to desensitize yourself to that feeling.
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About This Article

Alexandra Janelli
Co-authored by:
Certified Hypnotherapist & Anxiety and Stress Management Coach
This article was co-authored by Alexandra Janelli. Alexandra Janelli is a Certified Hypnotherapist, Anxiety & Stress Management Coach, and owner and founder of Modrn Sanctuary, a holistic health and wellness facility in Philadelphia, Pennsylvania. With over 10 years of experience, Alexandra specializes in helping clients push through their roadblocks to achieve their goals using her hypnotherapeutic approach. Alexandra holds a BS from the University of Miami. She graduated from the Hypnosis Motivation Institute with an Advanced Training Graduate Diploma in Hypnotherapy and Handwriting Analysis. Alexandra is also a Certified Life Coach from the iPEC Coach Training Program. She has worked with Academy Award Nominee Actors, world-renowned photographers, singers, top-level executives, and professionals across many sectors of business. Alexandra has been featured on MTV, Elle Magazine, Oprah Magazine, Men's Fitness, Swell City Guide, Dossier Journal, The New Yorker, and Time Out Chicago. This article has been viewed 116,019 times.
3 votes - 100%
Co-authors: 29
Updated: July 6, 2022
Views: 116,019

Medical Disclaimer

The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

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