Stop and Take a breath. Actually exhale and then take one large inhale. Hold breath for 4-7 seconds and then let it out. Repeat three times. This will help curb your anxiety. Identify the cause of your anxiety and accept that this can be solved. If it absolutely can not be solved, think of specifically what you are grateful for. Write these things down. Then stop thinking altogether. Have a cup of green tea.
Green tea contains L-theanine. Some herbal supplements reduce anxiety without making you sleepy (such as L-theanine). Japanese Buddhist monks can meditate for hours, both alert and relaxed. One reason may be in an amino acid in their green tea called L-theanine,
If that doesn’t all work, try lemon balm. Named after the Greek word for “honey bee,” lemon balm has been used at least since the Middle Ages to reduce stress and anxiety, and help with sleep. In one study of healthy volunteers, those who took standardized lemon balm extracts (600 mg) were more calm and alert than those who took a placebo.
Next, identify whether or not you may need help sleeping. If this is the case, insomnia can be aided with some Valerian root. If you want to try it, take it in the evening—not before you go to work! Valerian is often combined with other sedative herbs such as hops, chamomile, and lemon balm.
In the case that none of this seems to work, consider your last meal.
Almost universally, people get more anxious and irritable when they are hungry,” says Dr. Ramsey, coauthor of The Happiness Diet. “When you get an anxiety attack, it may mean your blood sugar is dropping. The best thing to do is to have a quick sustaining snack, like a handful of walnuts, or a piece of dark chocolate, along with a glass of water or a nice cup of hot tea.”
In the long term, diet is key to reducing anxiety, says Dr. Ramsey. His advice: Eat a whole-foods, plant-based diet with carefully selected meat and seafood, plenty of leafy greens (such as kale) to get folate, and a wide variety of phytonutrients to help reduce anxiety.
Sometimes the cure is easy. I f you have a jittery moment, a cup of chamomile tea might help calm you down. Some compounds in chamomile (Matricaria recutita) bind to the same brain receptors as drugs like Valium. If the cure doesn’t seem to come easy, consider seeing a doctor. However, these are wonderful all natural herbs and supplements that have worked for others, so why not give them a try and then consider medicine if all else fails!