Denton County Living Well Magazine January/February 2020 | Page 43

HOW TO ALLEVIATE ANXIETY Depending on whether you have an actual anxiety disorder or the severity of the symptoms, anti- anxiety or antidepressant medication may be the solution. But there are other things you can do as well to reduce anxiety and alleviate symptoms. During periods of high stress, get plenty of rest. This will help keep anxiety under control and result in fewer or less severe symptoms. Also, practice slow breathing. Alice Boyes Ph.D., in her article, “Breathing Techniques for Anxiety,” says the key is to focus only on breathing out. While concentrating on slowly, steadily, and gently breathing out, allow the tension to flow out of your body and relaxation to flow in. Mindfulness meditation is another useful technique for reducing anxiety according to a growing body of research. You can start by meditating for just a few minutes each day and gradually increase it to more extended periods. For complete instructions, visit  www.mindful.org/mindfulness-how-to-do-it/ Get some exercise. It doesn’t have to be a lengthy, hardcore workout. Even a 10-minute brisk walk can provide several hours of anxiety relief, according to psychologists, says the Anxiety and Depression Association of America. Finally, if your doctor has told you your symptoms are anxiety-related, remind yourself of this when symptoms strike. Try not to worry about the symptoms, which only serves to exacerbate anxiety and cause the symptoms to persist. Kimberly Blaker is a freelance lifestyle writer. She also writes content, blog posts, and more for businesses in a variety of industries and is an expert in on-page SEO. Find her at www.kimberlyblaker.com