Health and Fitness

10 Ways to Prevent Anxiety Before It Happens

Anxiety can be both an exciting and liberating feeling, but when it becomes excessive and overwhelming, it can be debilitating. For the millions of people in the United States who live with anxiety, mental health disorders rank among the most prevalent diseases in the country. Studies show that 10 percent of all Americans suffer from anxiety each year, and for women between the ages of 40 and 59, rates are much higher, reaching 30 percent to 50 percent.

Preparing for a difficult event ahead of time helps alleviate anxiety. Knowing what to expect and planning on how to react prior to a stressful situation can help you stay calm and under control when the event actually occurs. Here are ten ways to prevent anxiety before it happens.

  1. Get Enough Sleep

Anxiety can be caused by a lack of sleep or poor quality sleep. Make sure you’re getting enough rest each night to help reduce your risk of developing anxiety.

  1. Exercise Regularly

Exercise releases endorphins which can help improve your mood and prevent anxiety from developing. Try to get in 30 minutes of exercise at least 5 days a week.

  1. Avoid Alcohol, Nicotine, and Illegal Drugs

While drinking in moderation may have some health benefits, it can also increase your risk of developing anxiety later on. Nicotine and illegal drugs are unhealthy for your body as well as your mind, so try to avoid them if you want to keep anxiety at bay.

  1. Eat a Nutritious Diet

Anxiety can be caused by nutritional deficiencies, so make sure you’re getting the recommended daily amount of all essential nutrients by eating a healthy diet of whole foods from fresh sources.

  1. Take Supplements

If you aren’t able to get enough vitamins and minerals from your diet alone, consider taking a multivitamin or fish oil supplement to help prevent anxiety from developing later on in life. Just make sure that the supplements don’t contain ingredients that could increase your risk of developing anxiety disorders. For example, vitamin B12 is known to cause mania in people with bipolar disorder who are already treated with antidepressants or mood stabilizers. In some cases, it may also worsen depression as well.

  1. Avoid Caffeine, Alcohol, and Sugar

Although alcohol may temporarily increase your dopamine levels, it can also cause physical dependence. It’s best to avoid consuming too much caffeine because it provides only a temporary boost in energy. Furthermore, sugar spikes can lead to feelings of anxiety later on because they make your moods roller coaster throughout the day.

  1. Practice Meditation and Mindfulness Techniques

Mindfulness techniques like meditation can help you stay grounded when anxiety flares up by focusing on your current surroundings instead of fretting over the past or worrying about the future. Start mindfulness training now by meditating for just 5 minutes each day, then gradually build up to 20-30 minutes before bedtime 2-3 times per week.

  1. Practice Yoga and Other Relaxation Exercises

Yoga exercises like the Corpse Pose can help you relax your muscles and calm your mind so that anxiety doesn’t have a chance to take hold of your life. Practice yoga regularly at home or in a studio as an effective way to reduce stress daily. Take a beginner’s yoga course, then gradually work up to more advanced poses as you build strength and flexibility over time.

  1. Use Herbal Supplements

There are many herbal supplements available on the market today that can help reduce anxiety without any of the harmful side effects associated with prescription medications. For example, St. John’s Wort is known as nature’s Prozac because it works by increasing serotonin levels in the brain. Other anti-anxiety supplements like valerian root and passionflower can also reduce symptoms of anxiety by promoting relaxation throughout your whole body.

  1. Get Enough Vitamin B12

Anxiety disorders are associated with vitamin B12 deficiency. This is because it affects serotonin levels in the brain which regulate moods, appetite, and sleep. Therefore, if you want to avoid developing anxiety later on in life, make sure you get enough of this essential nutrient each day.

You can achieve this by following a healthy diet or taking a multivitamin supplement like Daily Essential Nutrients (DIN). Consult your psychiatrist before starting any new dietary supplement regimen.


There are many things you can do to prevent anxiety from developing later on in life. Just follow these ten simple tips and you’ll be well on your way to a more relaxed and anxiety-free lifestyle. Consult with your psychiatrist in Bhopal if you have any questions or concerns about how to best prevent anxiety from affecting your life.

If you found this article helpful, please share it with your friends and family so they can benefit from the advice as well. And be sure to check back often for more information on preventing and managing anxiety disorders. Thanks for reading!

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