Anxiety can be a debilitating condition that prevents people from living their lives to the fullest. It can cause sufferers to avoid situations that trigger their anxiety, which can lead to social isolation and a decrease in quality of life. There are many treatment options available for anxiety, and the most effective approach depends on the individual. Some people may benefit from medication, while others may find relief through therapy or lifestyle changes.
Take a time-out
If you find that your anxiety is constantly getting in the way of your ability to function, it may be time to seek professional help. A therapist can work with you to identify the root causes of your anxiety and develop a treatment plan that addresses them. Don’t hesitate to reach out for help if you’re struggling- there is no shame in admitting that you need assistance and seeking professional guidance is often very beneficial.
Limit alcohol and caffeine, which can aggravate anxiety and trigger panic attacks
Anxiety disorders are the most common mental health disorder in the United States, affecting 40 million adults age 18 and older, or 18.1% of the population. Anxiety disorders are highly treatable, yet only 36.9% of those suffering receive treatment. There are many effective treatments available for anxiety disorders, including medications and psychotherapy. However, some people with anxiety disorders may also benefit from making lifestyle changes to help reduce their symptoms.
One lifestyle change that may help reduce anxiety symptoms is limiting alcohol and caffeine consumption. Alcohol and caffeine are both central nervous system depressants, which means they can make anxiety worse by slowing down the brain and body. Caffeine can also trigger panic attacks in people who suffer from panic disorder. If you suffer from anxiety or panic disorder, limiting your intake of alcohol and caffeine may help reduce your symptoms.”
Get enough sleep
Sleep is critical for our physical and mental health, yet many of us don’t get enough. In fact, according to the Centers for Disease Control and Prevention (CDC), one in three American adults don’t get the recommended seven or more hours of sleep per night.
There are a number of things you can do to improve your sleep, including:
1. Establish a regular sleep schedule. Go to bed at the same time each night and wake up at the same time each morning, even on weekends. This will help train your body to sleep better.
2. Create a relaxing bedtime routine. Avoid watching television or working on the computer in bed. Instead, do something calming like reading or taking a bath before going to sleep.
3. Keep your bedroom dark and cool. Make sure there is little light and no noise coming into your room so that it’s easier to fall asleep. Consider using an eye mask and earplugs if needed.
4. Get up and move during the day. Regular exercise can help you sleep better at night, but avoid doing any strenuous activity too close to bedtime as it may keep you awake.
5. Limit caffeine and alcohol intake. Both substances can disrupt sleep so it’s best to avoid them in the evening hours.
6. Avoid smoking cigarettes before bedtime as nicotine is also a stimulant that can keep you awake.
Exercise daily to help you feel good and maintain your health
Exercise is a great way to improve your mood and reduce anxiety. Research has shown that regular exercise can help to reduce symptoms of anxiety and depression, and can even be as effective as medication in some cases. Exercise releases endorphins, which have mood-boosting effects, and also helps to reduce stress levels.
If you’re feeling anxious or down, a quick walk or run can be a great way to boost your mood. But for long-term benefits, you need to make exercise a regular part of your routine. Aim for at least 30 minutes of moderate-intensity aerobic activity most days of the week. This could include brisk walking, running, cycling or swimming. If you’re new to exercise, start slowly and build up gradually.
In addition to the mental health benefits, regular exercise also has many physical health benefits. It can help to improve sleep quality, increase energy levels and protect against conditions such as heart disease, stroke and diabetes. So make exercise a priority for both your physical and mental health!
Take deep breaths
When you’re feeling anxious, one of the best things you can do is take a deep breath. It sounds simple, but taking a deep breath and allowing your body to fill with oxygen can help to calm and relax you. If you’re not sure how to take a deep breath, start by exhaling fully until your lungs are empty. Then, slowly inhale through your nose, letting your stomach expand as you fill your lungs with air. Hold the breath for a moment before exhaling slowly through your mouth. Repeat this process several times until you feel more relaxed.”
If anxiety is starting to interfere with your daily life, it’s important to seek out professional help. Cognitive behavioral therapy (CBT) is an effective treatment for anxiety that can help you learn how to manage and cope with your symptoms. Medication may also be an option if other treatments haven’t been effective. However, it’s important to work with a mental health professional to figure out what treatment option is best for you.
Count to 10 slowly
When you’re feeling anxious, your body goes into “fight or flight” mode. This triggers a release of adrenaline and cortisol, which can make you feel even more anxious. To calm yourself down, count to 10 slowly. This will help your body realize that there’s no danger and it can start to relax.