Did your anxiety managed to secure an overwhelming pull in your daily life? Are you looking for easy-to-follow, quick remedies that can help with the symptoms? Have you decided to control your anxiety and live a full life? If the answers to these questions are “Yes”, then you have come to the right place. This metal disorder is more common than you think; it affects around 65% of the world’s current population according to many sources. Renowned experts on this subject has come up with many different natural and chemical methods and medicines which has proven to reduce and/or eliminate anxiety. And today, we will discuss different easy ways which will help you to deal with your anxiety. So, without further ado; here are 12 ways to cope with anxiety:
Lookout for Triggers
Feeling of dread, panic or danger, rapid heart rate, loss of concentration, sweating, restlessness and nervousness, gastrointestinal problems, tiredness and weakness, having chills and trembles and hyperventilation are just common signs of an anxiety attack. So, to avoid the problem effectively, you need to recognize what are the triggers of your anxiety attacks. Running late can be a trigger for some, whereas a person’s amount of caffeine consumption can lead to his or her anxiety attack as well. The triggers are different for each and every individual; so, note down what went down before an attack or list the things that triggers your anxiety. Recognizing and realizing the triggers will help you to avoid and maneuver certain situations tactfully which will help you to reduce attacks on a daily basis. Here are some general triggers that can aid in an attack:
Side effects from certain medicines
Chronic pain and illness
Travelling or driving
Stressful work or home environment
Having other metal illness
Excessive caffeine intake
Smoking and Drinking on a regular basis
Withdrawal from certain medication or drugs
Genetics in some cases.
If you are not getting the advised hours of sleep then chances are your inconsistent sleeping pattern is triggering your anxiety. There are many scientific proofs which talk about how less sleep equals to anxiety and stress. On the other hand, insomnia or varying sleeping cycles/disruptions of sleeping schedule are common symptom of an anxiety attack. So, getting 6-7 hours of sleep every night will help you to reduce anxiety. And here are some tips to fall asleep fast:
Lower the temperature of the bedroom or take cold showers before bed to lower your body temperature which allows you to fall asleep fast.
Develop a calming night routine and follow it daily to get into the zone.
Avoid naps during the day.
Turn off all electronics 2 hours prior going to bed.
Using breathing techniques like “4-7-8” method to relax yourself.
Drink Chamomile tea before bed.
Develop a healthy eating habit
Anxiety is notorious in changing the appetite. Most times it is seen that during an anxiety attack, many people crave certain types of food. There are many researches that backs up the claim that processed, high artificial sugar content food or/and high dosage of caffeine can effectively increase the symptoms of anxiety. So, the best ways to deal with anxiety will be avoiding these food items and adding food items that can help your body and mind to avoid feeling anxious all the time. According to studies, Omega-3s is known for reducing symptoms of both anxiety and depression. Whole-grain carbs is known for regulating serotonin level, whereas Vitamin B can provide good mental health. Here are some food items that you need to add and eliminate from your everyday diet to reduce anxiety:
Food items to incorporate in your daily life:
Chicken, Grass-fed Beef and Turkey
Peanut and Almond butter
Food items to avoid:
Fast food and instant food items
Processed food items
Take natural supplements
Having a balanced meal each and every time may not be possible in most cases as most of us live a busy life which does not provide enough time and energy to home cook each meal carefully. Having to deal with cooking or selecting healthy alternatives is a lifestyle choice which needs dedication and time. If cooking everyday is too stressful for you, then add certain supplements and superfoods in your everyday diet to combat signs and symptoms of anxiety with minimal effort. There are many prescribed and over-the-counter supplements that are known for reducing and eliminating anxiety and some of these are:
Ashwagangha (helps the body to adapt to emotional and physical stressors and lowers cortisol level)
L-Theanine and 5-HTP (has anxiolytic or anti-anxiety properties and can calm you nerves, improve mood and maintain a good level of serotonin)
Magnesium (aids in proper brain function)
Kava Kava (helps the body to calm down and relaxes the body and aids to battle symptoms of depression and ADHD)
GABA (aids to control anxiety and improves sleep)
Valerian root (has tranquilizing effects and can lower anxiety)
Lemon Balm (this belongs to the mint family and is used in many medicines for its anti-anxiety properties)
A 30-minute workout routine and meditation
One of the best ways to combat stress and symptoms of anxiety is exercising. There are many people who do not find the time to go to the gym and hence they steer clear from the concept of exercising. However, in order to control your anxiety, there is no need to spend hours at the gym. Some free hand exercise at home or at your office desk, morning/evening walks and jog for 30 minutes 5 times a week is enough to enjoy all the advantages that exercise has to provide in order to help you to deal with your anxiety. Some of the benefits which you can experience with regular exercising are:
In the long run it will help you to lower the stress hormones (for example: cortisol). On the other hand, it aids in the release of endorphins (dubbed as the happy hormones as per pop culture). Endorphins is nothing more than chemicals that our body can produce which can improve the mood and act as natural painkillers.
Regular exercising will help your body to stay in better shape and you will have ample source of natural energy which will help you to feel more confident and competent which will also improve your metal well-being.
A light 30-minute workout before going to bed can also help you to fall asleep fast. In fact, regular exercising can improve your sleep quality which you need to cope with anxiety and other metal and physical illness.
Meditation is known for relaxing the body and mind and there are many yoga poses and meditation techniques and methods which specifically helps to reduce anxiety. According to recent studies, mediating regularly can increase the amount of grey matters which are present in our brain. This, will make sure that your body tends to stress less. Besides, mediating regularly allows you to control your mind and body which prepares you to deal with the symptoms and triggers of anxiety better.
Meditation tips for beginners:
Research the ways and techniques which can help you during an anxiety attack. Talk to an expert, watch tutorial videos online or download apps.
Designate a time and place for meditating which will help you to adapt it as a habit.
Sit in a comfortable position, and wear clothes that allows the body to breathe.
Don’t take it to heart on yourself if your mind wonders. It is very common for a person dealing with anxiety. Use meditation guidance (available online) to stay on track.
Power of Aromatherapy
Aromatherapy happens to be a holistic healing treatment. It is essentially using natural extracts of plants and flowers which promote well-being. So, there is an option of using essential oils and burning scented candles and incense sticks which are well-known and well-loved by people who deals with anxiety regularly. These essentials oils can help you to cope with your anxiety attacks because of their calming effects, ability to reduce signs of anxiety and other mental issues and even improves sleep. Some essential oils (if you are not using oil diffuser, mix the essential oil with a carrier oil like olive oil or jojoba oil before apply it on skin) that are used worldwide to treat symptoms of anxiety are as follows:
Orange blossom or orange
Roman or German chamomile
Create a personalize routine
Most of the time, people dealing with anxiety have a hard time starting a work/task or getting on with their day because of the fear of unpredictable or inventible events or situations. This is also another reason why, most people dealing with anxiety tends to procrastinate. One of the best ways to stay away from such a trigger will be coming up with a routine. Following a to-do list or having a routine will help you to be in more control which will help you to tackle your anxiety better. If you suffer from anxiety attacks in the morning, then it will be helpful to plan and follow a productive morning routine that will help you to move along the daily morning rituals and start the day right. Similarly, before completing a huge task or project, break the work down in small tasks and take on one task at a time. Or you can also follow the “eat the frog” technique where you take on the most daunting task first and carry on with other things on your to-do list to avoid anxiety attack or procrastinating.
De-clutter your life
A messy room or a messy workplace can make a task at hand more complex or time-consuming and it becomes more difficult to concentrate and relax in such an environment which may lead to an anxiety attack. Thus, it is suggested by experts to de-clutter the space in question before taking on the task. This will help you to stay organized and feel more in control. Thus, in the long run it will help you to manage your anxiety attacks as well. Similarly, if a certain person in your life or your stressful and unrewarding job is the anxiety trigger, it will be best to either remove that completely or work around it so that it does not affect you destructively.
Manage your money better
Finance related issues can be the root of your anxiety attacks as seen in many cases. Budgeting and money management is quite an easy task if you plan ahead and always keep on updating and calculating. If you feel that your anxiety is mainly money related, then it will be best to take charge of your daily transaction. You can talk to an expert or get a debt manager app which will help you to keep track of all your financial transactions at your fingertips. Eliminate or go for better alternatives to keep a hold on the expenses. For example, you can list out all the unnecessary things to tend to spend on and avoid them while shopping, switch to a streaming service rather than paying cable bills which are always high.
Your favorite celeb and your family and friends to the rescue!
Whenever you feel anxious about something and want to reduce your stress level it is best to talk to your family and friends about the problem you are going through. Enjoy their company, be confident to go out and keep an upbeat attitude with them and practice gratitude. Having a confidant or a guardian allows your mind to be at ease and helps you to deal with anxiety attacks better and with proper concentration. You can even spend some quality time with your pets as studies shown that pets can help their owner to manage their depression and anxiety. Or you can do something relaxing or mood-lifting as well like listen to positive podcasts or watch your favorite band’s concert.
CBT or Cognitive Behavioral Therapy is an effective way to cope with anxiety. Because of this kind of help, a person living with anxiety can learn ways to think about different anxiety-causing situations and also how to effectively handle such situations. With the help of the therapist you can get the proper guidance to develop ways to change your usual negative thought patterns and behavior as well. Besides, a professional on the subject will truly know the root of your problem and provide you with the required answers and medications. Thus, it is highly advisable that you consider an expert opinion to control your anxiety.
As the saying goes “All work and no play makes Jack a dull boy”; similarly, if you constantly stress about your job or family life way too much then you will have to suffer from your anxiety attacks daily. It is okay to let loose and take rest once in a while. Reward yourself after completing a task you were worrying about; go out for a coffee or catch a show you wanted to watch. This is a method of mindfulness which can help you to have a better mental condition and keep you in check.
With these simple and easy-to-understand techniques and methods you can definitely cope with your anxiety from now on.