Hi, If you are constantly worrying, feeling tense, or thinking negative or catastrophic things will happen, you may be struggling with anxiety. Although the exact causes of anxiety are uncertain, people who suffer from this condition often share risk factors, such as having a family member who has anxiety, experiencing trauma, being female, or having other forms of mental illness. Fortunately, the right combination of medications, cognitive approaches, and lifestyle changes can help you to reduce the symptoms and overcome anxiety.
Sleep and anxiety have a complex chicken-or-the-egg relationship. A lack of sleep can cause anxiety, and anxiety can result in sleep disturbance. To gain control of your anxiety, focus on getting at least seven hours of sleep each night. Use the following tips to get adequate shut-eye:
Allow your body to adjust to sleeping on a regular schedule.
Turn off electronics 30 minutes prior to bed.
Make your bed room environment comfortable and strictly for sleeping.
Exercise.
Develop a winding down ritual to follow nightly.
Use aromatherapy like lavender scents to promote relaxation.
Quit smoking (nicotine can affect sleep).
In addition to maintaining overall physical health, exercise can have a profound impact on mental well-being. Physical activity generates endorphins, which are the body's feel-good chemicals. As a result, engaging in exercise regularly can relieve stress and distract you from worries.
Doctors suggest getting approximately 30 minutes of exercise each day of the week. Walk, jog, row, or bike ? it's up to you. Just choose an activity that you will commit to.
Eat a balanced diet. You may not understand the connection between what you eat and how you feel, but it's definitely there. Certain foods and beverages like refined sugar or caffeine, may worsen anxiety. Instead, drink plenty of water and eat healthy meals with a balance of fruits, vegetables, whole grains, low-fat dairy, and lean protein.
There are heaps of research connecting caffeine to increased anxiety. Caffeine has been found to increase anxiety, depression, and hostility. Avoid caffeine in soda, coffee and tea (go for decaf), and even chocolate.
You need to practice deep breathing exercise:
Find a quiet space where you can be alone with no distractions. Close the door, if possible. As you get used to this breathing exercise, you may be able to close out distractions and perform the exercise around others.
Sit upright, with your back straight. You can sit in a chair, or sit on the floor with your legs crossed, whatever feels more natural.
You can lie down if you must. Keep in mind, however, that sitting upright allows your lungs to fill to maximum capacity, which is best when practicing deep breathing
Place your arms on the arms of a chair or resting on your thighs. This removes the burden from your shoulders and aids in relaxation.
For a count of four seconds, breathe deeply through your nose. Your lower belly should expand with the breath.
For one to two seconds, simply hold the breath inside your chest.
Now, exhale all of the air out of your lungs through your mouth. You should hear a" whoosh" sound as it leaves your mouth. Notice your belly deflating as you release the breath.
To avoid hyperventilating, pause for a few seconds before taking a new breath.
Do this entire sequence again for about five minutes. About six to eight cycles of breathing per minutes is considered effective at relieving anxiety. Nonetheless, you should find your own natural breathing rhythm that makes you comfortable.
Practice deep breathing at least twice a day for five minutes each session.
Note that deep breathing should not be saved for only when you are experiencing anxiety. Practice this exercise daily to manage the symptoms of anxiety and fend off stress.
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