1. Stay active

Regular exercise is good for your physical and emotional health. Regular exercise works as well as medication to ease anxiety for some people. And it’s not just a short-term fix; you may experience anxiety relief for hours after working out.

2. Don’t drink alcohol

Alcohol is a natural sedative. Drinking a glass of wine or a finger of whiskey when your nerves are shot may calm you at first. Once the buzz is over, however, anxiety may return with a vengeance. If you rely on alcohol to relieve anxiety instead of treating the root of the problem, you may develop alcohol dependence.

3. Stop smoking

Smokers often reach for a cigarette during stressful times. Yet, like drinking alcohol, taking a drag on a cigarette when you’re stressed is a quick fix that may worsen anxiety over time. Research Trusted Source has shown that the earlier you start smoking in life, the higher your risk of developing an anxiety disorder later. Research also suggests nicotine and other chemicals in cigarette smoke alter pathways in the brain linked to anxiety.

4. Ditch caffeine

If you have chronic anxiety, caffeine is not your friend. Caffeine may cause nervousness and jitters, neither of which is good if you’re anxious. Research has shown caffeine may cause or worsen anxiety disorders. It may also cause panic attacks in people with panic disorder. In some people, eliminating caffeine may significantly improve anxiety symptoms.

5. Get some sleep

Insomnia is a common symptom of anxiety. Make sleep a priority by:

• only sleeping at night when you’re tired
• not reading or watching television in bed
• not using your phone, tablet, or computer in bed
• not tossing and turning in your bed if you can’t sleep; get up and go to another room until you feel sleepy
• avoiding caffeine, large meals, and nicotine before bedtime
• keeping your room dark and cool
• writing down your worries before going to bed
• going to sleep at the same time each night