Are you struggling daily with anxiety and looking for getaways? Then this article is for you. Read it now to find your solutions!
Living in a restless world full of competition, compression, corruption, and crisis, it’s not easy to keep yourself cool, calm, and content. On top of that, the recent covid situation has made us all more or less prone to anxiety. Although anxiety is usually not a severe medical condition, living with it is a mess.
The biggest problem with anxiety is, it doesn’t let you carry out a job properly. When you are anxious, you are less likely to work with your full potential and are hardly reasonable and confident. Moreover, it never allows you to enjoy your free time, neither can you eat nor sleep well. It takes away your ability to relax and reflex, making small matters big and bothering; thus, leading you to a troublesome life.
Besides, anxiety can lead to palpitation and chest pain and may catalyst critical health issues like heart diseases and high blood pressure.
For someone with existing heart disease, anxiety can be fatal, increasing the risk of coronary issues like a heart attack. The other effects of anxiety over our physical well-being include:
Weak Immune System
- Weak Respiratory System
- Muscle Tension
- Social Isolation, etc.
Therefore, we must take anxiety-disorders seriously (without being anxious about it!) and take steps to keep them under control while facing our daily challenges. There are medicines to help with anxiety, like Bensedin Diazepam but you must only take it through a doctor’s prescription. Besides, you may follow some healthy practices that can help you to win it.
Things You Should Do to Keep Your Anxiety at Bay
Identify Your Anxiety and Work on It
Learn about your anxiety; try to understand its sources and the things that trigger them. Usually, the reasons that make you anxious are common and regular, like work-related worries, finances, fights, diseases, due dates, exams, challenging situations, and so on!
However, sometimes it can be an underlying fear deeply rooted inside you, which can be critical to figure out. If you can’t do it alone, take the help of a therapist and work on it.
For regular problems, seek help from your friends or family to ease your loads. While you try to avoid or limit incidents that trigger your anxiety, look for factors that will take it down or away; hold on to that and incorporate it in your life.
However, we are meant to worry about our life. But we must learn to limit it. For this, the doctor suggests 30 minutes of daily worry times. It might sound weird but it allows you to reflex and decide your steps. So it would be a wise step to schedule, a fixed time for it every day.
Work on Your Diet
According to research, some foods help relieve anxiety. However, to get the benefit, you have to take it and in about three months, you’ll start having the result. Therefore, you may include them in your daily diet for a long-term solution. These foods are:
1. Foods rich in Omega-3 fatty acids
2. Green tea
4. Lemon balm
5. Kava kava
6. Valerian root
7. Dark chocolate.
It is always good to get the diet chart done by a nutritionist, so you can be sure to have them in the right amount and not overdoing it. Suppose dark chocolates should be taken in moderation. However, if you are on medication, you must consult your diet with the doctor before including them in your diet.
Cut Down Caffeine and Alcohol
Caffeine and alcohol, though works in our system obversely, both have properties to promote anxiety. Hence, avoiding or at least reducing the consumption of these components is highly recommended to keep you strong against anxiety.
For your information, coffee is not the only food material that contains caffeine. The other sources of caffeine include tea, energy drinks, chocolate, etc. Besides, some dietary supplements and headache pills also have caffeine in them. Therefore check the label while buying one if you are suffering from chronic anxiety.
Keep your body moving with regular exercises. Physical exercises are not merely good for your body’s fitness but also help to maintain a sound mind. So make a habit of exercising daily for at least 30 minutes and hold on to it.
If you find it tough and tiring, practice a little at a time with consistency. You may jog, or walk, or gym, or do free-hand exercises; choose whichever you enjoy, so you come back for it.
Regulate Your Sleep
Make sure that you are sleeping well. According to the doctors, we should have 8 hours of sleep every day. However, with the quantity, quality is equally important.
Going to bed early, having a sound sleep at night, and waking up early in the morning is the mantra here. Therefore, try to maintain a healthy time and pattern for your sleep to help with your anxiety management.
Many of us struggle with sleep disorders and may find it hard to fall asleep at night. People with anxiety are more likely to have this problem since their mind is very impulsive. In such cases, exercise these following habits to regulate your sleep:
1. Go to bed early.
2.Drink a glass of warm milk or honey water before bed.
3. Turn off all the devices like your cell phone, laptop, Xbox, and television before heading to bed.
4. Sleep on a clean bed and make sure it is comfortable.
5.Switch off the lights and keep the room temperature cooler.
6. Keep your body hydrated but don’t drink much water before bed to avoid waking up in the middle to drink water or to go to the loo.
7. Try and stick to the routine.
Do yoga or meditate that is meditative for you. It can be praying, cooking, playing music, getting a pet, dancing, gardening, etc. Whenever we hear the word meditation, we tend to take it critically, when all it takes is taking a deep breath.
Simply inhale and exhale whenever you get an anxiety attack to relax your body and mind, and practice it daily. This will support you in the long run and also act as an instant solution to your problems.