Anxiety is your body’s natural response to stress. It’s a feeling of fear or worry. Anxiety isn’t all bad, though. It makes you aware of the danger and helps you calculate risks. Still, when anxiety becomes a daily recurrence, it’s time to act before it snowballs.
Unchecked anxiety attacks may greatly impact the quality of your life. Take control by trying out the ideas below.
1. Stay active
Exercise can divert your attention away from something that’s making you anxious.
A study showed people with anxiety disorders who reported a high level of physical activity were better protected against developing anxiety symptoms.
2. Stay clear of alcohol
Drinking alcohol may take the edge off at first, but it has also been shown to disrupt your body’s natural ability to sleep by interfering with sleep homeostasis. And a good night’s sleep is incredibly helpful when combating anxiety.
3. Consider quitting smoking cigarettes
Smokers often reach for a cigarette during stressful times. Yet, like drinking alcohol, taking a drag on a cigarette when you’re stressed is a quick fix that may worsen anxiety over time.
4. Limit caffeine intake
If you have chronic anxiety, caffeine is not your friend. Caffeine may cause nervousness and jitters, neither of which is good if you’re anxious.
In some people, eliminating caffeine may significantly improve anxiety symptoms.
5. Prioritize getting a good night’s rest
Sleep has been proven time and time again to be an important part of good mental health. Adults should get 7 to 9 hours of sleep every day.
6. Meditate and practice mindfulness
The main goal of meditation is full awareness of the present moment, which includes noticing all thoughts in a nonjudgmental way. This can lead to a sense of calm and contentment by increasing your ability to mindfully tolerate all thoughts and feelings.
7. Eat a balanced diet
Low blood sugar levels, dehydration, or chemicals in processed foods, such as artificial flavourings, artificial colouring, and preservatives, may cause mood changes in some people. A high-sugar diet may also impact temperament.
If your anxiety worsens after eating, check your eating habits. Stay hydrated, eliminate processed foods, and eat a balanced diet rich in complex carbohydrates, and fruits and vegetables
8. Practice deep breathing
Shallow, fast breathing is common with anxiety. It may lead to a fast heart rate, dizziness or lightheadedness, or even a panic attack.
Deep breathing exercises is a deliberate process of taking slow, even, deep breaths. It can help restore normal breathing patterns and reduce anxiety.