Physical and mental wellness is an essential element in a person’s life. Many of us focus on our physical health, but mental health is vitally as important.
Many people suffer with anxiety and it can affect our day to day wellbeing and overall happiness. Not only does anxiety affect us mentally, but it can cause some physical symptoms too.
The following are some things you can do to reduce your feelings of anxiety.
Get adequate sleeping hours
It is common for people to feel a little irritated after having a rough night sleeping experience. Since disrupted sleep is common in various emotional disorders, it is difficult to determine which condition occurred first; whether poor sleep or anxiety.
Based on a scientific study, reducing sleeping hours increases anger, stress, exhaustion and sadness. Lack of enough sleep is another factor that even causes snoring.
Getting enough sleep and good quality sleep is important for many health issues, including anxiety.
Regardless of their form, whether in incense, oil or candle forms such as chamomile, lavender and sandalwood, aromatherapy oils can be very soothing.
Bergamot can elevate someone’s mood and also lessen stress.Valerian can promote sleep and calm nerves. Ylang Ylang can lower blood pressure and anxiety levels.
There are many essential oils to help with anxiety. Check out this list of 18 essential oils for anxiety for further reading.
Consider taking a walk or doing yoga
The build-up of adrenaline can sometimes increase feelings of anxiety. The best way to deal with adrenaline anxiety is to burn off the adrenaline through exercise!
Get out, go for a walk or a run, or try something calming like yoga.
If you regularly suffer with adrenaline anxiety then try doing 30 minutes of cardio every day to burn off the adrenaline.
Meditation can also help in anxiety reduction since it calms an overactive brain. When you experience anxiety, your mind can feel as if it is constantly moving but not arriving at any destination.
You can reduce anxiety feelings by practicing deep breathing and techniques that clear your racing thoughts. Though your mind may not settle immediately, be patient and keep at it. The more you practice meditation the easier it will become for you to get into the zone and switch your mind off.
Remain in your time zone
Anxiety can arise when your mind excessively focuses on the future. Therefore, instead of stressing yourself with what might happen or will happen, focus on your present situation. Although it is essential to acknowledge your concerns, be mindful of your current moment.
Check your diet
What you eat and drink affects your mental state. You should avoid foods and drinks which contain alcohol and caffeine as well as processed foods and junk.
Regardless of consumption levels, studies indicate that caffeine’s stimulatory effect causes anxiety, increases feelings of irritability and nervousness, and triggers panic attacks.
It is also essential to note that eliminating caffeine from the diet can cause withdrawal symptoms like headaches, irritability and nervousness, so power on through!
“If you eat lots of processed meat, fried food, refined cereals, candy, pastries, and high-fat dairy products, you’re more likely to be anxious and depressed. A diet full of whole fibre-rich grains, fruits, vegetables, and fish can help keep you on a more even keel.” WebMD
Drink plenty of water
Although you may not realise these effects, lack of sufficient water in the body can worsen your anxiety symptoms. Dehydration may cause heart trembles. This may cause a panic feeling which triggers an anxiety attack. Relax a little bit and drink some glasses of water too and see if you feel better.
It is essential to note that your body may be dehydrated, but you may not necessarily feel thirsty. Therefore, ensure you take plenty of water always to keep your body hydrated.
Worried about the quality of your water? Read why I drink distilled water and its many benefits.
If you have depression or anxiety history or other health-related severe concerns, consult a professional. Some anxiety cases are better if treated through medical methods under the supervision of medics. However, the above tips may be helpful in your own self-care anxiety reduction.
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