How to manage Anxiety

 


What is anxiety?

Anxiety is your body’s natural reply to stress. It’s a feeling of fear  that could be caused by a multiple of reasons that scientist believe range from genetics to environmental to brain patterns .

Some known symptoms of anxiety include:

  • increased heart rate
  • rapid breathing
  • restlessness
  • trouble concentrating

However, it’s essential to note that anxiety can present itself in different ways for different people. While one person may experience a butterfly feeling in their stomach, another might have panic attacks, nightmares, or neagtive thoughts.

With that being said, there’s a difference between everyday anxiety and anxiety disorders. Feeling anxious about something new or stressful is one thing, but when it becomes out of control and starts to affect your quality of life, it could be a disorder.

Some anxiety disorders are as follows:

  • panic disorder
  • post-traumatic stress disorder (PTSD)
  • obsessive-compulsive disorder (OCD)
  • separation anxiety
  • illness anxiety
  • phobia
  • generalized anxiety disorder (GAD)
  • social anxiety disorder

1. Stay active

Regular exercise isn’t just about physical health — it can be a huge help to your mental health, as well.

This could be for a variety of reasons. Exercise can divert your attention away from something that’s making you anxious.

Getting your heart rate up also changes the brain chemistry to create more space for anti-anxiety neurochemicals, like:

  • serotonin
  • gamma-aminobutyric acid (GABA)
  • brain-derived neurotrophic factor (BDNF)
  • endocannabinoids


2. Steer clear of alcohol

Drinking alcohol may take the edge off at first, since it’s a natural sedative. However, Doctors suggests there’s a link between anxiety and alcohol consumption, with anxiety disorders and alcohol use disorder (AUD) occurring hand-in-hand.

3. Consider quitting smoking cigarettes

Smokers often reach for a cigarette during stressful times. Yet, like drinking alcohol, taking a drag on a cigarette when you’re stressed is a quick fix that may worsen anxiety over time.

4. Limit caffeine intake

If you have chronic anxiety, caffeine is not your friend. Caffeine may cause nervousness and jitters, neither of which is good if you’re anxious.

5. Prioritize getting a good night’s rest

Sleep has been proven time and time again to be an important part of good mental health.

You can make sleep a priority by:

  • only sleeping at night when you’re tired
  • not reading or watching television in bed
  • not using your phone, tablet, or computer in bed
  • not tossing and turning in your bed or going to another room if you can’t sleep
  • avoiding caffeine, large meals, and nicotine before bedtime
  • keeping your room dark and cool
  • writing down your worries before going to bed
  • going to sleep at the same time each night

6. Meditate and practice mindfulness

A main goal of meditation is full awareness of the present moment, which includes noticing all thoughts in a nonjudgmental way. This can lead to a sense of calm and contentment by increasing your ability to mindfully tolerate all thoughts and feelings.

Meditation is known to relieve stress and anxiety.


7. Eat a balanced diet

Low blood sugar levels, dehydration, or chemicals in processed foods, such as artificial flavorings, artificial coloring, and preservatives, may cause mood changes in some people. A high-sugar diet may also impact temperament.

If your anxiety worsens after eating, check your eating habits. Stay hydrated, eliminate processed foods, and eat a balanced diet rich in complex carbohydrates, fruits and vegetables, and lean proteins.

8. Practice deep breathing

Shallow, fast breathing is common with anxiety. It may lead to a fast heart rate, dizziness or lightheadedness, or even a panic attack.

 the deliberate process of taking slow, even, deep breaths — can help restore normal breathing patterns and reduce anxiety.

9. Try aromatherapy

Aromatherapy is a holistic healing treatment that has been used by humans for thousands of years. The practice uses natural plant extracts and essential oils to promote the health and well-being of the mind, body, and spirit. Its goal is to enhance both physical and emotional health.

The essential oils created by the natural plant extracts may be inhaled directly or added to a warm bath or diffuser. 

  • help you relax
  • help you sleep
  • boost mood
  • reduce heart rate and blood pressure

Some oils believed to relieve anxiety are:

  • bergamot
  • lavender
  • clary sage
  • grapefruit
  • ylang ylang

10. Drink chamomile tea

A cup of chamomile tea is a common home remedy to calm frayed nerves and promote sleep.



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