Anxiety is the body’s natural response to situations perceived as stressful, unsafe, or unfamiliar. In most cases, anxiety presents itself as rapid breathing, sweaty palms, uneasiness, or even dread. Some of these feelings could last from a few minutes to hours, but you may be suffering from an anxiety disorder when they are extreme and prolonged for months.
Anxiety triggers present themselves differently in different people. For example, a new job, the first day of school, presentations in front of people, being away from family, genetics, trauma, and withdrawal from drugs. Here are tips you can follow to manage your anxiety.
Practice Breathing Exercises
You probably have heard or seen someone being told to ‘calm down and breathe.’ It is a practical way of allowing your body to relax and slowing down your heart rate. You can practice slow belly breathing for 5 minutes by breathing in and out with your eyes closed. As you concentrate more on your breathing, you will notice your mind also calms down.
Resist the temptation to drift to other thoughts. In a while, you will notice you are more relaxed. You can repeat this as many times as necessary until you are calm.
Scents like lavender are natural remedies to decrease anxiety with the oil having healing properties. Apart from lavender, other natural aromatherapy scents such as chamomile and sandalwood are great for reducing anxiety. Whether you are using oil, candle, or incense forms, incorporating these scents in your daily routine can help reduce feelings of agitation and stress. Here are some ways to use scents for your good.
• Add lavender or chamomile oil in your bath for soothing your joints and calming your nerves.
• Light aromatic candles in a safe place and watch as the scents help you fall asleep.
• Use lavender oil for pain management by rubbing a few drops on your temples. It will relax and ease your headache and migraines.
• Lavender is used in massages to help relax muscles and reduce spasm. It is a great way to relax your body and prevent anxiety attacks.
Avoid negative thinking traps
Your mental wellness is crucial if you want to keep anxieties in check. Sometimes fears and situations that you deem uncontrollable can cloud your mind and trigger stress. These negative thinking traps are breeding grounds for anxiety. It is essential to know what you can control and what you cannot. Challenge your thoughts and fears and separate facts from ominous predictions.
You can write down your thoughts to recognize automatic negative thinking and get them out of your mind. Besides, noting them down will help you identify your anxiety triggers, and you can identify ways to cope by changing the thought into a positive and productive one.
Mindful meditation, even for 10 minutes daily, can train your brain to focus on positive thoughts and generally give you a great start. You can start with yoga and proceed to entirely concentrated meditation.
Exercise and sleep well
Taking a short walk or putting some great music to dance can uplift your moods and improve your anxiety levels. Exercising regularly also triggers the release of feel-good hormones such as endorphins, which keep negative thoughts away. You can also schedule exercise sessions with a friend or loved ones to keep you connected to people.
Besides, regular exercise accompanied by meditation can help you sleep better. Getting quality sleep every night will impact your moods positively and reduce your anxiety levels. Do not stay up late in the hopes of catching some shuteye over the weekends.
Keep your body healthy
Eating well-balanced meals and additional supplements can affect your anxiety levels in the long run. Incorporate such supplements as lemon balm, green tea, small portions of dark chocolate, and omega-3-fatty acids into your diet and see the improvements in your overall emotional state.
Cut back on alcohol and caffeine and opt for healthy drinks. Talk to your doctor if you feel you may need long-term intervention to manage anxiety and see if you can get prescription medication. Apart from discussing your anxieties with your doctors and therapist, it will help to talk to loved ones and allow them to assist you where possible.