If anxiety is a regular part of your life, it’s important to find treatment strategies to help you keep it in check. It might be a combination of things, like talk therapy and meditation, or it might just be a matter of cutting out or resolving your anxiety trigger. If you’re not sure where to start, it’s always helpful to discuss options with a mental health professional who might suggest something you hadn’t thought of before. Here are some long term strategies for coping with anxiety.

IDENTIFY AND LEARN TO MANAGE YOUR TRIGGERS

You can identify triggers on your own or with a therapist. Sometimes they can be obvious, like caffeine, drinking alcohol, or smoking. Other times they can be less obvious. Long-term problems, such as financial or work-related situations, may take some time to figure out — is it a due date, a person, or the situation? This may take some extra support, through therapy or with friends. When you do figure out your trigger, you should try to limit your exposure if you can. If you can’t limit it — like if it’s due to a stressful work environment that you can’t currently change — using other coping techniques may help.

ADOPT COGNITIVE BEHAVIORAL THERAPY (CBT)

CBT helps people learn different ways of thinking about and reacting to anxiety-causing situations. A therapist can help you develop ways to change negative thought patterns and behaviors before they spiral.

DO A DAILY OR ROUTINE MEDITATION

While this takes some practice to do successfully, mindful meditation, when done regularly, can eventually help you train your brain to dismiss anxious thoughts when they arise. If sitting still and concentrating is difficult, try starting with yoga.

TRY SUPPLEMENTS OR CHANGE YOUR DIET

Changing your diet or taking supplements is definitely a long- term strategy. Research shows certain supplements or nutrients can help anxiety reduction.  

Some of these include:

• lemon balm
• omega-3 fatty acids
• ashwagandha
• green tea
• valerian root
• kava kava
• dark chocolate (in moderation)  

However, it can take up to 3 months before your body is actually running on the nutrition these herbs and foods provide. If you’re taking other medications, make sure to discuss herbal remedies with your doctor.

KEEP YOUR BODY AND MIND HEALTHY

Exercising regularly, eating balanced meals, getting enough sleep, and staying connected to people who care about you are great ways to stave off anxiety symptoms.

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