Anxiety is a nasty apprehension of what is to come. Often this anticipation is painted in worrying shades of negativity, which is where all the nervous jitters kick in. While it is common for all of us to feel nervous or anxious about the future or an upcoming event, anxiety disorders separately impact 40 million US adults. The Anxiety and Depression Association of America report that these anxiety disorders are treatable yet only 36.9% of folks get treatment. Whether your anxiety is diagnosed or not, you can always try ways to reduce stress and anxiety.
This is critical because putting such nervous attacks on the backburner can only aggravate your situation. Anxiety is also a tool that ill-preparers you for important events like meetings or so. It is best to take your preventative measures of easing anxiety. Be mindful here that there is line that tells tales of the difference between curing and easing anxiety.
Curing pertains to the treatment of anxiety that is best navigated by a therapist. This is to prevent it from returning back. This explains that people who suffer from an anxiety disorder are 3-5 times more likely to visit a doctor. These individuals also tend to get hospitalized for psychiatric disorders relative to folks who do not have any anxiety disorder. On the other hand, easing or reducing anxiety is associated with lessening the intensity of everyday anxiety. It helps you feel less anxious on the whole.
Here are some of the ways to ease anxiety:
Take a deep breath
Deep diaphragmatic breathing is an important tip in the tooling of anxiety reduction. The deep breaths help activate your body’s relaxation response. Typically, during an episode of anxiety, the body launches into the fight or flight mode.
As you take deep breaths, the body shifts its gears from the adrenaline-induced fight or flight response or the sympathetic nervous system to the relaxed state of the parasympathetic nervous system.
Marla W. Deibler, PsyD, a clinical psychologist, and director of The Center for Emotional Health of Greater Philadelphia, LLC suggests this practice. She explains, “Try slowly inhaling to a count of 4, filling your belly first and then your chest, gently holding your breath to a count of 4, and slowly exhaling to a count of 4 and repeat several times.”
Regular exercise is not only a means to a healthy lifestyle but it is also an anxiety-relieve technique. Moving your muscle is credited for improved emotional healing, better cardiovascular health, and lessening depression.
Since anxiety normally comes in the company of depression or vice versa, controlling one can help reduce the other. Other than curtailing depression, regular exercise helps with anxiety on its own accord too.
An improved flow of blood with muscle activity assists in calming down anxiety symptoms and improve the regulation and production of neurotransmitter. Exercise can help you considerably lessen anxiety.
Talk to a loved one
The Calm Clinic recommends talking to someone friendly if you feel that your demons of anxiety have run amok once again. It points out that anxiety often correlates with distraction. Therefore, at times, it only takes a good conversation with a trusted friend or a loved one to take your minds off the blossoming symptoms of anxiety.
It’s okay to be open about your situation to trusted people in your life. Tell them how you feel and why you feel it. Talking will help ease the symptoms. On top of, it helps boost your confidence. In the case of a panic attack, you know that someone’s got your back.
Admit that you’re anxious
It is critical to admit to yourself that you are anxious. Often evading it and ignoring its presence only amplifies the problem. Acceptance is an antidote to this concern and helps ease the troubling nervousness.
Tom Corboy, MFT, the founder and executive director of the OCD Center of Los Angeles, and co-author of the upcoming book The Mindfulness Workbook for OCD also agrees. He says that by reminding yourself of your anxiety as an emotional reaction to matters, you can commence accepting it.
Deibler point out that, “Anxiety is just a feeling, like any other feeling.” She also adds that by accepting anxiety as the reality, you can ease it. Regardless of how it feels, acknowledging anxiety breaks the outer shell that is labeled intolerable.
Take some kava
Kava is also termed as Kava Kava and is anti-anxiety herbal drink that is considered the most effective in controlling anxiety. You’ll have to talk to your doctor before taking kava to make certain that the herb does not interact with any other medications you might be on.
Kava is known for containing nutrients called kavalactones, which are efficient at regulating the way you experience anxiety. In doing so, the kava nutrients promote better levels of relaxation minus any risk of developing an addiction.
Often anxiety unveils when you think about some traumatic incident from your past or start worrying about something from the future. Thoughts ingrained in such timelines evolve into nervous jitters. It is essential to stop feeding these thoughts of the future-oriented mind frame.
In this regard, Tamar Chansky, Ph.D., a psychologist, and author of Freeing Yourself from Anxiety, suggests bringing yourself back to the present moment. You need to ask yourself certain fundamental question such as those concerning the happenings of the present moment, how safe you’re in the circumstance if there’s anything that you need right, and so on.
Mindfulness meditation and yoga are good measures that can keep you on track of the preset-moment awareness. These make sure that your mind does not wander to other time zones, therefore, can help with dealing with anxiety and stress better.
Maintain a safe distance from sugar
In times of stress and anxiety, your first step usually is to reach for something like a chocolate bar. However, research highlights that chocolate bars can actually do more harm than good. Too much sugar corresponds with worsening feeling of anxiety.
Therefore, instead of reaching for something sweet, pick a food item that has proteins in it or simply a class of water. These will amp up your energy levels slowly and help you recover better.
High quantities of caffeine are known for multiplying your stress and anxiety levels. A high dose of caffeine is directly proportional to increased anxiety. This is because caffeine is a stimulant that alerts your body more than it relaxes.
Each person has a unique threshold for caffeine, which means that there is a certain amount of caffeine that you can tolerate. If you notice anxiousness or jitters in the wake of caffeine intake, you should cut it down at your earliest. Remember that caffeine is healthy only in moderate amounts.
Watch a funny video
A good anxiety-reduction trick is to laugh. Although it is not easy to do so when you are nervous and restless, you can try to do by watching a funny movie or a video. You can also hang out with friends who are funny.
This trick works because laughter carries more oxygen to your body, relieves tension by relaxing your muscles, and stimulates your stress response. In the long haul, laughter can strengthen your immune system and uplift your mood.
A study based on people with cancer dug out that participants in the laughter intervention group experienced greater stress relief than those who did not in the control group. There is no wonder that laughter is considered the best medicine.
Write it down
Psychology Today recommends writing down your feelings to combat stress and anxiety. Negative emotions pollute your mind and body, where writing down your feelings gives you a creative outlet.
Research confirms that penning down your emotions helps ease stress. If writing is not your go-to option, you can always explore more creative outlets. For instance, you can create art. A study highlights that making art can help lessen stress in 75% of individuals.
Take care of yourself
It is significant that you take care of yourself. Pamper yourself with treatments at the spa if you can. Massages can help you feel relaxed. If you are not getting the recommended amount of zzz, then you need to make certain that you sleep at least 6 hours a night.
Although anxiety runs parallel with wakefulness yet you should attempt to find ways to bring your sleep schedule back on track. There is a noticeable difference in your mood that you can feel when you slumber well. Exercise is also a good way to heal your anxious brain.
In addition to these steps of self-care, eat well. Food leaves a strong imprint on what you feel. The right food items can have a calming effort on your body. Keep sugar, and alcohol at bay. The junk food that is probably the love of your life also chips in stress and depression. Therefore, you need to provide the right kind food fuel to your brain to keep it energized. A well-balanced diet that is packed with healthy whole foods is your ticket to a stress-free life in the long run.