Ways of Dealing with Anxiety
Anxiety is our body’s natural response to stress. Any stressful situation or a series of events happening in your life can cause anxiety. Whether it’s work-related stress, death of a family member, financial issues, etc., anxiety can take up different forms for different people. While it is our brain’s way of alerting us of the potential danger ahead, people suffering from an anxiety disorder may not see it coming their way. Symptoms such as persistent negative or disturbing thoughts, feelings of danger and panic, a rapid heart rate, tiredness or weakness, nervousness, etc. are some of the common symptoms of anxiety. However, with the right treatment and therapy, anxiety disorders can be cured. Let’s discuss some of the ways that can help you deal with anxiety.
1 – Go Out for a Walk or Exercise
Exercise has a positive impact on both mental and physical health. Exercise reduces the levels of the body’s stress hormones such as adrenaline and cortisol. Walking daily for 30 minutes or exercising can ease your feelings of anxiety. Make sure that you involve yourself in exercises that you enjoy doing so that you can perform them easily on a daily basis.
2 – Give Yourself Time to Breathe
What is that’s making you anxious? Anxiety usually flares up thinking about a past or future event. Sit down and take a few deep breaths. Deep breathing helps to send a positive signal to your brain indicating that you’re doing fine. It also helps your body and mind relax.
Breathe in for 4 counts and breathe out for 4 counts. Do this activity for 5 minutes. This will help slow down your heart rate which will eventually calm you down.
3 – Cut Down On Caffeine and Alcohol
Caffeine which is a powerful stimulant can make anxiety worse and trigger an anxiety attack. While it can help with concentration and give you an energy boost, it is best to keep caffeine intake at a minimum.
On the other hand, alcohol depresses the central nervous system (CNS). It changes the levels of serotonin and other neurotransmitters in the brain that can worsen anxiety. Therefore, it is best to avoid caffeine and alcohol if possible.
4 – Pen Down Your Thoughts
Make it a habit of writing down your thoughts that make you anxious and getting them out of your head. Therapists suggest that penning down your thoughts can provide relaxation and be helpful to people who often deal with anxiety issues. Writing a journal makes it possible to identify the sources of anxiety. This habit also works with people who have generalized anxiety disorder (GAD). However, it isn’t the only solution for people with GAD. If anxiety becomes an issue for you, you should look forward to long-term strategies that can lessen the severity of these symptoms.
5 – Follow your Doctor’s Advice
If you find trouble managing anxiety on your own, your therapist may suggest you take medication for it. Benzodiazepines (anxiety inhibitors) provide immediate relief by diminishing hyperactive brain function to relieve stress and anxiety.
Some common ones prescribed for anxiety include Valium. You can buy Valium legally in the UK by getting a prescription from the doctor. Make sure you follow your doctor’s prescription carefully and avoid taking an overdose of it.
6 – Get an Adequate Amount of Sleep
Doctors recommend that it is essential to get 7-8 hours of sleep daily. Anxiety can make it harder for you to sleep, and so, you should try to identify the things that might be messing up with your sleep.
Make sure that you switch off all digital devices 1 hour before you hit the bed. Try going off to bed at the same time every day. Keep your room’s temperature on a cooler side and make sure that your bed is comfortable.
7 – Indulge in a Healthy Diet
A well-balanced diet that is rich in all the nutrients that are vital for your body can help with anxiety reduction. These include supplements and nutrients such as lemon balm, omega-3 fatty acids, green tea, valerian root, and ashwagandha. These nutrients can definitely help with anxiety in the long term. However, if you’re taking any medications for anxiety, discuss these herbal remedies with your doctor.