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29 simple ways to reduce your anxiety
Anxiety disorders, which afflict 40 million people in the United States, are the most prevalent mental ailment today. Both physiologically (fast heartbeat, shaking, cold sweats, dizziness, and a feeling of suffocation) and psychologically (insecurity, preoccupation, and negative thought patterns) are signs of anxiety. What is the most effective strategy to handle this internal turmoil? Here are 30 actions you can include in your daily routine to help with symptom relief.
Workout three times per week.
An increase in dopamine, serotonin, and endorphins in the brain is facilitated by moderate aerobic activity (30 minutes, three times per week).
Good sleep cycle
It’s a never-ending cycle: the less you sleep, the more nervous you are, and the less sleep you get, the more anxious you are. You may break out of this destructive cycle by creating a regular sleeping plan and making sure your schedule leaves you with enough time to sleep.
Limit your caffeine consumption.
Coffee, tea, fizzy drinks, energy drinks, and chocolate are stimulants that can make you feel more anxious and make you sleepy, both of which are likely to make you anxious.
Limit your alcohol consumption.
It can be very tempting to make a drink for yourself to “calm your nerves” if you’re feeling anxious. Alcohol does have a short-term uplifting effect, but it may swiftly develop into a dangerous type of self-medication. Drinking in moderation is preferable!
in command of your breathing
Controlled breathing might assist prevent anxiety when confronted with a scenario that might trigger it. Breathing exercises are advised by the UK’s National Health Service: take slow, even breaths in while mentally counting from one to five, then take slow, even breaths out. For approximately five minutes, repeat the pattern.
Take time for yourself
Anxious people sometimes try to maintain control by taking on too much, which can lead to overwhelm. It’s crucial to schedule time for self-care in between commitments to work, family, your partner, and friends in order to relieve stress, particularly at stressful times (like Christmas).
Be mindful
We can avoid dwelling on unpleasant thoughts and develop stronger coping mechanisms for our negative emotions by setting aside a short amount of time each day to meditate thoughtfully. You may get a lot of help getting started with your mindfulness journey from apps like Headspace.
listening and playing music
It’s a recognised truth that listening to (and playing) music lowers cortisol levels, the stress hormone. Never be ashamed of singing at the top of your lungs in the vehicle or shower again—it’s beneficial for your mood!
Adopt a pet
There is such a thing as pet therapy! Having a pet, whether it’s a cat, a dog, a rabbit, a bird, or even a rat (whatever tickles your fancy!) might help reduce stress and blood pressure. If you’re frightened to confide in a human, an animal can provide a nonjudgmental listening ear.
Laughing
Laughing your head off at a humorous movie or sitcom works on several levels: on a muscular level, it relaxes the muscles in your face; on a respiratory level, it causes your lungs to function at a rate comparable to yoga; and on a hormonal level, it promotes endorphin secretion. In a nutshell, complete relaxation!
Reduce your phone usage.
Researchers are growing increasingly interested in how mobile phones and social media affect our brains. Without demonising social media or cellphones, many experts now advise that we limit our use of them, especially for people who suffer from anxiety, because applications are designed to be addictive.
Draw
Or knit, embroider, or trace mandalas: doing anything with your hands helps clear your thoughts. The Finnish Olympic squad knits before competition for a reason: it decreases stress!
Perform a kind deed
According to a Harvard study, a selfless gesture, even something as basic as assisting a parent with their pram, activates our immune system and lowers our stress levels. Why not volunteer for a longer-term impact?
Make a list
When pressure rises, you can de-escalate anxiety-inducing situations by writing down what is bothering you. This helps to keep things in perspective. Furthermore, because anxiety is linked to a need for control, it is beneficial to make lists of chores for the stressful elements of our lives: breaking down a seemingly enormous task into smaller jobs and ticking these off as you go will help lessen your anxiety levels.
Strengthen your friendships
Having a network of friends and being able to rely on their support is beneficial to both the body and the mind. Having a supportive community of people around you improves your sleep, activates your immune system, and lowers your blood pressure, all of which are important factors in lowering daily stress.
Listen to white noise
White noise, whether used to help you sleep or relax, stimulates the release of endorphins, which enhance a sense of well-being. Water noise (such as a waterfall or waves) is especially soothing.
Cooking
When we focus all of our concentration on following the stages of a recipe (even if it is a basic one), we are distracted from unpleasant thoughts. Cooking is similar to meditation, with the added bonus of being able to taste the end result!
Try doing yoga or tai chi.
You don’t have to be flexible or wear special attire from head to toe; gentle yoga positions can help us deal with our emotions. Similarly, tai chi (also known as “) calms both your muscles and your thoughts.
Read a book
Reading has been shown to relieve stress by up to 68 percent, allowing you to escape the stresses of daily life. It reduces your heart rate and relaxes your muscles. We learn new stress-management skills and minimise the symptoms of dread and anxiety when we read.
Use essental oils
Lavender’s nervous system benefits are becoming more well recognised. It is preferable to apply the oil in a diffuser rather than straight on the skin to get the benefits safely.
Keep a gratitude journal
By writing down the wonderful things that happen to us during the day, we can better appreciate the good things that happen to us, focusing our attention on what is going well in our life rather than worrying about hypothetical unfavourable events. It is also a method of motivating action, which can aid in the management of generalised anxiety.
Drink water
We become weary more quickly when we are dehydrated, which can have a detrimental impact on our mood. This is why nutritionists advise staying hydrated (with water, not juice or coffee!).
Drink herbal tea
Drinking tea brewed from the delicious-smelling herb lemon balm may have a calming and relaxing effect. It’s definitely worth a shot!
Eat a nourishing breakfast
Avoid skipping meals if you want to be in good physical and mental shape! Eating a healthy breakfast that is high in protein and vitamins is a wonderful habit to develop to help manage daily anxiety.
Dancing
Dancing combines the health advantages of both exercise and music. It’s not surprising, then, that its anti-anxiety effects have been scientifically verified!
Go to a spa or get a massage
Massage has various health benefits, but for people suffering from anxiety, it relaxes stiff muscles and relieves muscle discomfort. Similarly, floating therapy calms sore muscles and induces a contemplative state in the brain.
Try visualization
When faced with a stressful situation, focus on a pleasant mental image (a happy place) to clear your mind of negative thoughts. To relax, focus on a happy image (a cat or a landscape) for five minutes.
Use a stress-management app
Apps such as Sanvello, Headspace, and Moodfit can aid in the management of daily stress and anxiety-producing events. They offer tools (such as meditation or breathing exercises), mood tracking, and practical knowledge.
Get up 15 minutes earlier
Morning anxiety affects many nervous people: they wake up exhausted, tense, and angry, with sky-high cortisol levels. To tackle this, try adding 15 minutes to your morning routine, in addition to going to bed early and avoiding devices before night. Use this time to make a list of the things that are stressing you out, to meditate or breathe, or to practise a short yoga sequence to get your day started right.
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