Anxiety is common in everyone and normal, in stressful situations such as public speaking or taking a test . Anxiety is only an indicator of underlying disease when feelings become excessive, when your feelings are not under your control but you are under the control of your feelings and interfere with daily living and this shows that one is suffering from anxiety disorders.
Now it does't mean every time your heartbeat get high and you feel stressful then you are suffering from anxiety disorder. Let me tell you example, you are out in the woods and you come face-to-face with a bear.This will probably make you feel anxious and you'll probably want to start running like crazy.This anxious feeling that you get is good because it protects you, it saves you,and it makes you on a hightail it out of there. Although, maybe it's not such a good idea to start running when you see a bear.I really don't think you can outrun a bear. Anxiety helps us meet our deadlines at work land deal with emergencies in life,but when this anxiety emotion is taken to the extreme end arises in situations which don't pose a real threat. Then, when you might have an anxiety disorder!!
Now for this i'll give you another example, a person who worry excessively and constantly about everything going on in their lives and they find it very difficult to control this worry.They also have symptoms like restlessness, fear, insomnia, nausea,palpitations, unwanted thoughts and they can't concentrate on tasks. So these things leads to anxiety disorders.To show you the impact of anxiety has on someone's life I will just mention that anxiety can lead to depression, school dropout, even sometime suicide. Also, it makes harder to focus, and to hold down a job,and it can lead to relationship breakdown.
In spite of whatever kind of anxiety you might be suffering from, there is something that you can do to lower it. It works and it's simpler than you may think. All too often, we are given medication for mental disorders, but it does't always work in the long run. Symptoms often come back, and you are back to where you started. So here's something else to consider, there are ways you cope or handle things has a direct impact on how much anxiety you are experiencing and if you tweak the way you are coping, then you can lower your anxiety. So, lets see how can we lower down anxiety:
Meditation:
Meditation is considered as a type of mind and body complementary medicine. Meditation can produce a deep state of relaxation, inner peace and a tranquil mind.During meditation, you focus your attention and eliminate the jumbled thoughts that are crowding your mind and causing stress. This process results in overall enhancement of personality and emotional well- being.
Meditation can take away your stress and bring inner peace. If you are stressed, anxietious, tensed, worried then just spending few minutes in meditation can replace your stress into calmness and restore your inner peace.
Another thing with meditation is, anyone can practice meditation. It's simple and inexpensive and also it does not require any special equipment. Also you can practice it anywhere say, waiting at the doctor's office or even in the middle of a difficult business meeting.
Exercise and Yoga:
Physical activity help to decrease mental health problems. Some Researches shows that exercise can improve the symptoms of many mental disorders including anxiety.
When stress affects the brain them not only brain but also the body feels the impact as well. If your body feels better then automatically your mind feel better. Exercise and other physical activity produce endorphins chemicals in the brain that act as natural painkillers and also improve the ability to sleep, which help to reduce the level of stress in the brain. Also, physical activities divert your mind form the thoughts which dives you into negativity.
Researchers have found that regular participation in exercise and yoga shows, decrease in overall levels of tension and stabilize your mood, improve your sleep, and also improve self-esteem. About five minutes of exercise and yoga can begin to stimulate anti-anxiety effects in your body.
Deep breathing is the practice which is performed in yoga also called Pranayama which also help in calming stress.Sometime anxiety may leads to fast heart rate, dizziness or even a panic attack. So, deep breathing helps to restore normal breathing patterns and reduce anxiety.
Get Good Sleep:
Many people with anxiety disorders have trouble sleeping commonly known as Insomnia and is common symptom of anxiety.Usually sleep improves when an anxiety disorder is treated well. Good "sleep hygiene" also helps, too. Here are some steps to take:
- Set or fix the timing of your sleep -- Go to bed and wake up at the same time every day, even on weekends.Sunlight helps to fix sleep patterns, so try to be outdoors while it's light out for 15 -20 minutes a day.
- Keep naps short, less than an hour and forgo napping after 3 p.m.
- Avoid caffeine, instead of caffeine start dring herbal tea. You may need to avoid caffeine completely if you have panic attacks because many people who experience panic attacks are extra-sensitive to caffeine.
- Avoid alcohol, large meals which causes heartburn and drinking a lot of fluid for several hours before bedtime.
- If you smoke then do quit it. Smoking causes many health issues, including disturbance in sleep in a variety of ways.
- Keep your bedroom cool, dark, and quiet, without distractions and avoid using mobile phones and computer, this will help you to get good sleep.
- Reading, listening to music, or relaxing before bed with a hot bath or deep breathing all these helps you get good sleep.
- Write down your worries before going to bed so that your mind feel relax.
- Do regular exercise,by performing regular exercises or physical activities--this makes you tired and help to get better sleep.
Eat healthy diet:
As you can see points mention above are telling us indirectly that food affects our sleep and sleep helps in reduction of anxiety. On the other hand , our diet not just affecting our sleep but also affects our mood and emotions.
Low blood sugar levels, dehydration, or chemicals in processed foods such as artificial flavorings, artificial colorings, and preservatives may cause mood swings in some people. A high-sugar diet may also affect the temperament. If your anxiety worsens after eating then you should check your eating habits.
So, try to stay hydrated, eliminate processed foods, and eat a healthy diet rich in complex carbohydrates, fruits and vegetables, and lean proteins.
Divert your Mind:
Talk to someone ,who makes you feel comfortable. Call or text a friend or family member and share your worries or trouble with them, this make you feel better. Also you can write your fears on paper or diary.
Watch a funny video, this may be the easiest one you can watch clips of your favorite comedian or funny show. Laughing is a good for an anxious mind. Research shows that laughter has a lots of benefits for mental health and well-being.
Practice positive thinking is one of the most important aspect as if you're feeling anxious, go outside and get some fresh air. Put on your earbuds and start listening to your favorite and relaxing music. Try to take your mind away from what's bothering you and make feel anxious. You should focus on positive thoughts that will make you feel safe, accepted, loved, and honored.
Spend time with your pet,especially dogs and cats, can reduce your stress, anxiety, and depression, ease your loneliness, encourage exercise and playfulness, and even improve your cardiovascular health also.
Really Helpful tips :)
ReplyDelete