On an emotional level, anxiety can make the sufferer feel scared, out-of-control and tired. It is also common to experience severe anxiety through physical feelings, such as sweating, trembling, or inability to sleep.
It can feel as if the anxiety is taking over; fortunately, there are some simple steps you can take to manage stress. Read on and Click here to read the entire article to find out some simple ways to cope with anxiety.
Get Some Down Time
The simple act of doing nothing is a stress reliever. Try reading the paper or watching some TV or playing some online games, these simple things can help take your mind off your troubles.
However, if you need a little more rigorous relief from anxiety exercise is the answer.
Exercise is an essential part of physical and mental health. Exercise can ease feelings of anxiety and boost your sense of well-being by giving you a shoot of natural endorphins.
Try to take three to five 30-minute workout sessions a week. Make each session different, mix it up with cardio exercises like running along with some pilates or yoga, which involves stretching and maybe some weight training to improve stamina and bone density.
Be sure to choose exercises classes you enjoy so you look forward to them, once completed you will notice how your mood can change from negative to positive very quickly.
The simple act of staying hydrated will help you fight off signs of anxiety. Dehydration depletes the body of the natural minerals we need to survive. The brain gets foggy, and you will lose focus.
In the worst-case scenario, you will suffer from headaches and tiredness that leads to irritability and irrational thoughts. It’s so easy to stay hydrated. Drink at least six large glasses of water a day.
Don’t forget there is water in the food we eat, so by eating fresh food and vegetables, you will add fibre to your diet, and this fibre will help to maintain hydration and enhance your body’s natural ability to retain water.
Both quality and quantity are vital for good sleep. Sleep doctors recommend an average of eight hours of sleep per night, and this breaks down to two hours of deep sleep and six of light sleep a night.
If anxiety is making it hard for you to fall asleep, create a routine to help you fall asleep and most importantly stay asleep.
Remember to turn off all screens at least forty-five minutes before you go to bed, as far as leaving the devices in another room. Keep your room’s temperature on the cool side around 60 to 67°F or 16 to 19 °C.
You may like to try a warm bath with some lavender oil or other sleep-inducing essential oils, and clean sheets are a great way to relax in bed.
Ease Up on Caffeine and Alcohol
Ease up on caffeine and alcohol, coffee and tea both have caffeine, and it takes the body four to five hours for the body to remove all traces of caffeine from your system. The same is true of alcohol, while you may fall asleep quickly after a few glasses of wine, but you will wake up in the middle of the night as you become dehydrated.
Remember, alcohol is a depressant and will feed on any negative thoughts, so it’s best to stick to herbal tea or water close to bedtime.
Keep a worry Diary
It may sound odd to plan to worry, but doctors recommend that you pick a time to think about your fears on purpose and write them down in a worry diary.
Take 30 minutes or so to identify what’s bothering you and focus on what you can do about it. It’s always better to know the facts, even if the facts bring bad news. Once in full command of the facts, you can start making a plan.
The simple act of having a plan will make you feel in control and ready to tackle whatever difficulties come your way.
Take 15 minutes every day to meditate, this may sound complicated, but it’s just an exercise in deep breathing and focusing on your breath.
By breathing deeply, you’re sending a message to your brain that you’re okay and that helps your mind and body to relax, clearing a space for a positive mood change.
To get the most out of it, lie down on a comfortable surface and put one hand on your stomach and the other on your chest bone and take in a slow breath. Make sure you breathe-in right down to the pit of your stomach so that you can feel your belly rise.
Hold your breath for a second, then slowly let it out. Repeat five times and concentrate only on your breathing.
Reinforce Positive Messages
Finally, you can change the way you think about your life by reinforcing positive messages to your brain by speaking out loud.
By merely saying “I’ve got this” or “I can cope with whatever today has in store for me”, you’re sending complimentary messages to your physical brain. Do it a couple of times a day, and you’ll be surprised quickly your day improves.
As Charlie Chaplin once said “nothing is permanent in this world, not even our troubles”, ain’t that the truth?