We all understand the tremendous challenge of navigating through the day while battling anxiety attacks. The array of symptoms such as sweating, rapid heartbeat, nightmares, itching, feelings of panic, even agitation, can profoundly impact both our physical and mental well-being when they occur frequently.
Although anxiety disorders cannot be prevented, there are ways to manage and cope with them. Here are some steps and ideas to deal with anxiety:
- Determine the sources of your anxiety, if possible. It’s important to be aware of the conditions and activities that trigger your anxiety so you can quickly apply the techniques your healthcare practitioner taught you when you find yourself in those situations.
- Don’t stop being active. Exercise and gardening are two excellent examples of physical hobbies that can help alleviate stress. Researchers have also found that individuals who engage in physical activity have roughly a 60% decrease in risk of experiencing symptoms of anxiety.
- Make sure you get enough rest. Our physical and mental well-being depends on sleep because it allows our bodies and brains to heal and regenerate.
- Give up smoking and cut back on coffee and alcohol consumption. A study reveals that the brains of smokers are impacted by nicotine and other compounds in cigarettes, which can intensify symptoms of anxiety. This also holds true for caffeine, since it is a central nervous system stimulant and high doses aggravate anxiety symptoms. Excessive alcohol use, on the other hand, alters brain chemistry and serotonin levels, making anxiety worse. Alcohol consumption in excess can produce nervousness or jitters, impair sleep, dehydrate the body, deplete minerals, and have other detrimental effects.
- Try practicing your breathing. You can use the 4-7-8 breathing method anywhere to help you cope with anxiety and soothe yourself during panic attacks:
- Sit down in a comfortable position and ensure you are relaxed. Draw a slow, 4-second breath through your nose, allowing your lungs to fill with air. Hold your breath for 7 seconds, then exhale slowly and completely through your mouth for 8 seconds. Repeat this sequence four times for a calming and rejuvenating breathing exercise.
- Check your eating habits. Make sure to eat foods that can help lessen anxiety symptoms. Science-backed foods that may aid with anxiety include eggs, salmon, dark chocolate, chamomile and green tea, among others. Consult your doctor or health professional, and it may be worth it to speak to a nutritionist to help you manage anxiety through food intake.
- Socialize and engage with others. The anxiety and loneliness that come with depression can be lessened by social relationships. In social settings, your body releases endorphins, which lower stress and improve happiness when you interact positively with others.
- Try alternative therapeutic regimens. A few natural approaches to anxiety management include reflexology, massage, aromatherapy, and meditation.
If chronic anxiety symptoms are interfering with your everyday activities and making it difficult to regulate, you should seek treatment from your healthcare professional. Remember, it will be more difficult for you to recover sooner the longer you refuse to get help.
Sources:
https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/11-tips-for-coping-with-an-anxiety-disorder
https://www.mind.org.uk/information-support/types-of-mental-health-problems/anxiety-and-panic-attacks/self-care/
https://www.healthline.com/health/natural-ways-to-reduce-anxiety#what-anxiety-is
https://health.clevelandclinic.org/emotional-hangover-why-alcohol-can-give-you-anxiety
