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Practical Tips to Fight Anxiety

Andrew Merle

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I have been prone to anxiety since I was a teenager.

This has manifested in everything from low-grade general anxiety to full-blown panic attacks.

I’m now in my early 40s and over the years have developed a toolbox of tactics to manage anxiety. Below are the most effective strategies I’ve found to keep anxiety at bay:

Limit Caffeine

I love coffee — for me, it’s a great way to start the day and a potent concentration and performance enhancer. But I’ve realized that anything more than 2 cups per day can increase my anxiety, so 2 cups is my daily limit. Additionally, if there is anything specific I’m anxious about — for example, a job interview, work presentation, or sports competition, I avoid caffeine for at least a few hours beforehand. My anxiety will get me in ‘game mode’ all on its own, without needing an additional boost from caffeine.

Exercise

Arguably the most powerful anxiety-reducer in my life has been exercise. Specifically, cardio exercise that causes a good sweat has shown to lower my anxiety and improve my mood for many hours afterward. For me, that has come in the form of running — either outside or on the treadmill — but presumably any higher-intensity exercise would yield similar results. Weightlifting can be effective too…

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Andrew Merle
Andrew Merle

Written by Andrew Merle

Follow me for stories about health, fitness, and nutrition. Read more at andrewmerle.com. Contact me at andrew.merle@gmail.com