Anxiety - How To Overcome It?

According to the World Health Organization, 1 out of 13 people worldwide suffers from some form of anxiety, which makes this condition the most common type of psychological disorder. That gives an idea as to the shocking prevalence of anxiety.

However, the reluctance to acknowledge of anxiety as a psychological problem, the taboo surrounding it and unawareness among the general populace that it is a curable disorder is the reason so many people continue to live with this crippling disorder.

Some simple measures can be implemented to defeat anxiety. In severe cases, you might need to consult a specialist. But with remedial measures, you can improve your psychological health.

1. Limit your caffeine intake - When you are overworked and exhausted, it is natural to want to reach for a mug of coffee as it gives you an instant jolt of energy. However, it comes at a price. Caffeine triggers the production of cortisol, the stress hormone. It also stimulates your central nervous system which goes on an overdrive. The cumulative effect is that it enhances your feeling of anxiety and keeps sleep at bay. If you have to drink coffee, limit yourself to 4 small cups a day and never chug it down after evening.

2. Sleep more - Insufficient sleep is one of the leading causes of anxiety. When you don’t get enough sleep, your brain produces excess cortisol. Besides, inadequate sleep takes a toll on your whole body, impairs your psychological functions and can cause mood swings.

So, one way to curb anxiety is to get a daily quota of 7-9 hours of sleep.

Anxiety can make sleep difficult, but a few tips can help-

• Eat your dinner at least 2 hours before bedtime.
• You must always go to bed at a specific time.
• Do not nap during the day.
• Darken your bedroom, the dark triggers production of sleep hormones.
• Do not watch movies, browse social media sites or play online games once you are in bed.
• Try meditation in the evening to calm your nerves

Don’t miss your meals - During times of anxiety, you may find food off-putting. However, without food, your blood sugar will plummet and this, in turn, produces cortisol, which aggravates anxiety. Steer away from greasy deep-fried or sugary foods, alcohol and dairy because they intensify anxiety. Foods that can help are-

• Complex carbohydrates such as whole wheat, barley, sweet potatoes, chickpeas, lentils
• Fatty fishes
• Dark chocolate
• Seeds
• Turmeric
• Green tea
• Foods enriched in vitamins such as soy, citrus fruits, poultry and fresh vegetables.

​These foods activate serotonin (happiness hormone) secretion and can naturally allay your anxiety.

Plan an escape hatch - Sometimes our anxiety results from situations that make us feel powerless. Try finding ways to get yourself out of that situation. There is no shame in it, your primary concern is to vanquish anxiety. So, if your toxic workplace is the reason behind your stress, then look for another. If being in a large social gathering gives you panic attacks, then have a word with your loved ones and explain why you will decline their invitation. Usually, there are ways you can avert the situation that makes you nervous.

Exercise - Exercise not only keeps you safe from physical disorders, but it can also do a lot for your psychological health. Both indoor and outdoor work out triggers formation of endorphins that reduce your brain’s perception of pain and stress. Working out instantly improves your mood and brain. Moreover, exercise promotes sleep. A mental exercise that helps is writing. Whatever is on your mind, be it your worries or your impression of a book or movie, jot down your thoughts.

Therapy - Sometimes anxiety cannot be remedied at home. In such cases, you have to get professional help. Ignore the stigma, what matters is your mental health and recovery. Therapists usually employ Cognitive Behavioural Therapy, a very effective way to cure stress and anxiety. Sometimes other modes of therapy are used in conjunction. Therapy targets all the symptoms and possible causes and helps you find a solution with gentle encouragement from the therapist.

Anxiety can have grave consequences on your mental and physical help. Try these suggestions, to help yourself manage this condition.