by Tony Gjokaj July 27, 2022 4 min read

Have you ever experienced anxiety that drains all of your productive energy?

Anxiety disorders are the most common mental illness in the United States, affecting 40 million adults in the US each year. 

If you're someone who suffers from anxiety, you know that it can be incredibly debilitating. It can hold you back from some positive experiences and opportunities as a result.

The good news is that there are ways to overcome it!

In this blog post, we will discuss eight best tips for overcoming anxiety, from an expert that has been there themselves!

8 Best Tips For Overcoming Anxiety

I. Talk to a Professional. 

One of the most important tips we can give you to get started is talking to a professional.

If your life experiences start to become limited as a result of your anxiety and you feel like you’re stuck, this is a very important time to speak to a professional.

A mental health professional will be able to help you understand the root causes of your anxiety, and as a result, give you the tools you need to properly manage your anxiety.

II. Identify Your Anxiety Triggers.

Triggers are things that can cause an anxiety attack. 

They vary from person to person, but common triggers include caffeine, alcohol, stress, and certain foods that don’t sit well in our bodies.

Identifying your triggers is an important step in managing and understanding your anxiety. 

Once you know what sets you off, you can start working on avoiding or managing those triggers.

III. A Strong Sleep Routine.

One of the best ways to overcome anxiety is to create and stick to a sleep routine. 

Here are some tips you can utilize for a proper sleep routine:

  1. Go to bed and wake up at the same time each day.
  2. Limit caffeine 4-10 hours before bed. This depends on your sensitivity to caffeine.
  3. Limit technology 1-2 hours before bed.
  4. Make your room nice and cool.
  5. Make the room as dark as possible.

For more on sleep, you can read our ultimate guide here.

It may be hard to do at first, but in time, this will help you regulate your mood and reduce anxiety.

Lastly, if you need an extra kick for a great night’s rest, you should try our calming and mood-boosting sleep aid drink mix. It contains L-Theanine (found in Green Tea to produce a calming effect), and other sleep-inducing ingredients like Lemon Balm and Magnesium.  

It tastes like peach tea too!

IV. Get Yourself A Weighted Blanket.

A weighted blanket can be a great tool for managing anxiety. 

It provides a sense of grounding and comfort, which can help to reduce feelings of anxiety.

One weighted blanket we highly recommend is Neuu Living’s Cooling 15lb Weighted Blanket.

What’s really nice about it is there are air spaces in the blanket that allow for air flow. This means this blanket is not only weighted: it keeps you cool in the evening.

V. Avoid Caffeine And Alcohol. 

Caffeine and alcohol can be stressors on your body that can trigger anxiety and make it worse. 

If you're struggling with anxiety, it's best to limit or avoid them altogether.

When it comes to caffeine, we recommend limiting it to a small amount to about 200-400mg per day (or ~3-5 cups of coffee). We also recommend that you stop drinking caffeine 4-10 hours before bed.

With alcohol, we recommend doing your best to avoid it completely. If you do have the occasional drink, work towards limiting it to once per week.

VI. Exercise Regularly.

There is a strong correlation between a sedentary lifestyle and mental health challenges like anxiety and depression.

So let’s get active!

Exercise is a great way to reduce stress and improve your mental health. 

It can also help you sleep better, which as you know, can help with anxiety as well.

If you incorporate around 10-20 minutes per day of some form of physical activity, you should see noticeable improvements.

Research supports that 2 ½ to 4 hours of weekly moderate-intensity physical activity can help with anxiety and depression.

Moderate-intensity can be lifting weights, jogging, walking uphill, swimming, etc.

VII. Eat A Healthy Diet

Eating a healthy diet consisting of whole foods is so important for overall well being. 

It can even help us better manage stressful situations.

Research supports that a diet of more whole foods than processed ones can have a large impact on our mood and well-being.

Some tips we recommend are the following:

  • Eat a few servings of fruits or vegetables everyday.
  • Eat a diet high in Omega-3’s. These fatty acids are anti-inflammatory and have been shown to help with anxiety.
  • Eat lean protein everyday. Protein contains amino acids that help our body produce neurotransmitters like dopamine and serotonin. These can play a role in brain development.

For more on a healthier diet, read our ultimate nutrition guide here.

VIII. Create A Relaxation Routine. 

A relaxation routine can be a great way to manage anxiety. 

This could include things like deep breathing exercises, yoga, or meditation.

Personally, I like listening to meditation music while doing some breathing, or I’ll go outdoors and listen to an audiobook while I enjoy nature.

If you need help on managing stress and improving your relaxation, you can read our ultimate guide to stress and recovery here.

Conquer Your Anxiety

One final recommendation I will give you is to implement these practices slowly.

As you consistently follow these practices, you will notice improvements in your mood and well-being.

And when the anxiety strikes, you’ll know exactly what to do.

I want to thank you all for reading this post.

If you have any questions, feel free to direct message us on Instagram or be a part of our Facebook Group where our goal is to help thousands use exercise to battle their depression and anxiety.

Until next time, Mood Lifter!

Looking for more ways to LIFT Your Mood?

  1. Sign up for our free LIFT Your Morning Mood 30 Day Course!
  2. Need to LIFT Your Mood? Check Out Our YouTube Channel!
  3. Need Accountability and Community? Join our Exercise For Depression Group here!
  4. Looking to amplify your exercise? Get our supplements on Amazon here.

Tony Gjokaj
Tony Gjokaj

Tony is the Owner of Reforged. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help millions exercise their way out of depression and anxiety.

Also in LIFT Your Mood

Depression And Your Daily Habits

by Tony Gjokaj November 16, 2023 2 min read

I have been reading quite a few articles surrounding depression and its connection to lifestyle habits.

In recent years, scientists have started to discover that depression is not just a "chemical imbalance".

It's much more complex than that, and a lot of evidence is pointing towards positive habits helping to alleviate or reduce the risk of depression.

Read More
5 Natural Ways To Ease Insomnia: What Is Insomnia?

by Tony Gjokaj November 14, 2023 3 min read

Insomnia is a common sleep disorder that affects millions of people worldwide.

It is characterized by difficulty falling asleep, staying asleep, or both, despite the opportunity for adequate sleep.

This can lead to decreased energy levels, mood disturbances, decreased performance at work or school, and can negatively impact overall health and quality of life.

If you're tossing and turning at night, you're not alone.

In this post, we are going to go over the 5 natural ways to ease insomnia.

Let's dive in!

Read More
5 Benefits Of Magnesium Glycinate: What Is Magnesium Glycinate?
5 Benefits Of Magnesium Glycinate: What Is Magnesium Glycinate?

by Tony Gjokaj September 18, 2023 3 min read

Magnesium is an essential mineral that plays a vital role in many bodily functions, including muscle and nerve function, blood sugar regulation, and bone health.

Despite its importance, many people do not get enough magnesium from their diets alone.

This is where supplements like magnesium glycinate can be helpful.

Magnesium glycinate is a highly bioavailable form of magnesium that is easily absorbed by the body and has several potential health benefits.

In this post, we'll explore the benefits of magnesium glycinate and why it may be a valuable addition to your overall health and wellness plan.

Let's dive in!

Read More