We’ve all been there. Your heart pounds. You might sweat or think the world is ending. Or maybe you have a more generalized and underlying level of fear that permeates your thoughts and actions, making you hesitant to try new things and enjoy your life. Whatever the case, relief is possible. It will likely take time and practice, but the next time you feel the panic start to rise, consider the following five ways you can help kick anxiety to the curb:

Breathe

When you’re anxious, your body goes into a flight-or-fight response, triggered by the sympathetic nervous system. It’s actually a good thing. If you’re in danger, you want adrenaline to increase blood flow to your heart and lungs and decrease its flow to other organs so you can run away quickly. In situations that aren’t so dire, however, it only serves to use up valuable energy and make you feel tired and listless. A deep breath can help your body relax, giving your parasympathetic nervous system a chance to kick in.

Meditate

Meditation takes your focus on breathing and extends it for maximum benefit. We all realize that anxiety is a mind game. Meditation and yoga help focus your thoughts on your body and how it is moving and working rather than on your mind and what it is thinking.

Exercise

Being active releases endorphins, a group of hormones that aid “happy feelings” (much like nature’s own healthy opioid).  It also gets you in a routine. Getting off the couch and thinking about something other than your perceived problems can help you forget them!

Surround Yourself with People

It might sound silly, but it’s harder to feel alone when you’re not. Being around others not only allows you to share your feelings, but it helps distract you from your thoughts.

Don’t’ be Afraid to Talk to an Expert

There’s no shame in knowing you need help. If you’ve tried everything you know to do and still feel like you could jump out of your skin, don’t hesitate to go to a doctor or counselor to discuss possible alternative treatments. Much like you would seek out a professional EB5 lawyer to help you understand immigration law, you should consult a medical professional when you don’t know how to solve what is often an on-going mental problem.

Anxiety shouldn’t limit you from being your best. The next time you feel your heart start to race, take a breather or get moving. And if those don’t work, don’t be afraid to talk about it.