Anxiety is part of life — we all feel it from time to time. When you do, there are a few things you can try to help calm your emotions. If you feel anxious often and nothing seems to help try these helpful tips.

Exercise

You don’t have to train for the Olympics — a 10-minute walk can do the trick just as well as a 45-minute workout. Either can make you feel better for a few hours, like aspirin for a headache. And if you exercise regularly — at least 3 times a week — you’re less likely to feel anxious in the first place.

The benefits of being in nature

Even a plant in the room, or pictures of nature, can make you feel less anxious, angry, or stressed. But it’s better if you get out there. You’ll give your mood a boost, and it can lower your blood pressure, heart rate, muscle tension, and stress hormones, which all go up when you’re anxious.

Gardening

It helps your brain release mood-boosting chemicals that can help calm your anxiety. Plus, you’ll get some exercise and spend time outdoors, both of which can be good for you, too. If you don’t have your own patch of garden try a window box, look for an allotment or see if you have a local community garden near you – they are always looking for volunteers.

Meditation

This is one way to whittle your worries down to size so you’re aware of them but they don’t get in your way. Meditation helps you focus on your breath and keep your mind free of thoughts. When a concern sneaks in, you try to dismiss it quickly and clear your head and there are classes in most areas, plus online ways you can learn to meditate.

Yoga

This is a form of meditation because as you put your body into certain positions that can strengthen and stretch your muscles and other tissues you are also working with your breathing.

Focusing on slowing down your breath can lower your heart rate and blood pressure, and make you less anxious. But there are some yoga positions you shouldn’t do if you have certain conditions, so talk to your doctor before you start or mention it if going into a class.

Aromatherapy

Simple smells like lavender, chamomile, and rosewater may help calm you. They come from concentrated oils you can breathe in or include in a massage oil or bath. Scientists think they send chemical messages to parts of your brain that affect mood and emotion.

Massage

This not only can help with sore muscles and other issues, but it may help ease anxiety and stress, particularly if combined with essential oils.

Sleep

It recharges your brain and boosts your mood and focus, and you’re less likely to be anxious if you get enough of it. Block out 7 to 9 hours every day. To get better sleep, go to bed and wake up at the same time. Keep your room cool, dark, and quiet, and don’t watch TV or use the computer right before bed.

Limit alcohol

You may find a couple of drinks relaxing, but too many can rewire your brain and make you more anxious. Heavy drinking also can affect your work and home life and cause other health problems, which can add to your anxiety. No more than one drink a day for women, 2 for men, is a healthy rule of thumb.

Set priorities

Figure out what you have to do right away and what can wait. A ‘to-do’ list can help you break up large projects into smaller tasks and keep you focused on what to do next. Ask for help when you need it, and let go of things that aren’t that important.

Keep a journal

This can help you look for patterns and figure out what makes you anxious. Family events? Work? School? Too much caffeine? Maybe it only happens when you’re hungry. When you find yourself worked up, try to write down what you’re doing and thinking. Once you know what’s causing your anxiety, you might be able to manage it better.