What do you do when you feel cold? You probably wear a sweater. A simple solution to colds.
Some feelings, however, do not have an easy solution remedy. Anxiety is a good example. What do you do when you are anxious? How do you know if you even suffer from an anxiety disorder?
In its simplest definition, anxiety can be described as a feeling of nervousness, worry, excitement, or fear. More than once throughout your life, you have experienced anxiety. Although this feeling can be unpleasant, it is necessary because it signals to you that something is not right. In short, feeling anxious can signal danger or a big change in your life.
Unfortunately, some people struggle with anxiety every day. These people find themselves anxious all the time and have to deal with nerves at work, school and even at home. This increased feeling of worry is called an anxiety disorder.
Are you struggling with an anxiety disorder?
Anxiety disorders can manifest differently in different people. If you suspect you may be suffering from an anxiety disorder, you should see a health professional for professional help.
That being said, here are the most common forms of anxiety disorders;
- Obsessive-compulsive disorder (OCD) – People suffering from OCD have uncontrollable thoughts or a compulsion to perform certain behaviors in a systematic manner.
- Panic disorder – It refers to when a person experiences sudden and often repeated episodes of intense fear and pain (commonly referred to as panic attacks) within a short period of time.
- general anxiety Disorder – This occurs when someone is in a chronic state of severe tension, anxiety and discomfort. Although most people associate anxiety with a traumatic event, studies reveal that a mother can reduce a child’s anxiety during pregnancy (1).
What happens if anxiety is not treated?
Many people tend to downplay the symptoms associated with anxiety. Unfortunately, if left untreated, anxiety can cause serious physical, mental and emotional harm. Some of the consequences of untreated anxiety disorders include;
- physical illness – As a study shows, anxiety disorders can lead to physical symptoms such as body aches and fatigue. For this reason, most people suffering from anxiety disorders do not take the time to go to the doctor when they have a serious problem. Some patients with anxiety have also been found to have physical illnesses such as diabetes and congestive heart failure. However, they either associated the pain with anxiety, or they refused to seek treatment.
- Slow career and progress in life – most people suffering from anxiety disorders often isolate themselves. It is usually a defense mechanism aimed at reducing panic attacks, anxiety and fear by reducing human interaction. Inevitably, some people will choose to stop going to work, which hinders their career growth and advancement.
- broken relationship – People who suffer from anxiety often feel misunderstood by others. In most cases, it leads to estrangement from friends and relatives, resulting in strained relationships.
There is a lot to say about anxiety disorders. Some of the points mentioned may apply to you or someone you know. This then leads to the question, how do you relax your body and mind from anxiety?
Here are some practical tips you can practice to calm your nerves.
1. Schedule time to focus on what stresses you out
You get anxious about a certain subject; It’s probably on your mind all day. Obsessing over the issue will do little to help, and more often than not, will increase your anxiety about the specific issue.
A solution that has seen positive results is to create some time to address anxiety.
Instead of letting the problem fester every now and then in small increments, create a time when you can dissect the problem. Write down your worries and concerns. Over time, you will naturally start looking for solutions to these problems. This technique is mentioned by Dr. Bialy Haas in Psychology Today as he looks at ways to calm the mind (2)
2. Avoid caffeine
Caffeine is one of the most consumed products today. It is found in various beverages and foods such as coffee, energy drinks and chocolate.
After several studies, it was noted that people suffering from anxiety and consuming caffeine ended up being more anxious. If you think you must have a cup of coffee or an energy drink to help you, it may be doing more harm than good.
Avoid caffeinated beverages and opt for healthier options like green tea. Research from Japan’s Kumamoto University has shown that green tea can help you relax. (3)
3. meditation
Multiple sources claim that meditation can help calm your nerves. Additionally, it is a process that has been used since time immemorial by various cultures around the world.
While focusing on the science of it, there appears to be a link between mindfulness meditation and less anxiety. In one study, researchers gathered 93 people diagnosed with anxiety. The aim of the study was to determine whether mindfulness meditation could reduce anxiety levels over 8 weeks.
Research results show that patients who completed at least one session of a mindfulness-based stress reduction program (MBSR) showed significant reductions in anxiety. (4)
You don’t need much to meditate. You need to find a favorable environment and work on your breathing as you focus on something calm or positive. A few minutes of meditation every day can significantly help you reduce anxiety.
(At this point, you may find our article helpful: “Mindfulness Meditation: What, How to Practice, Benefits” –Opens in new tab
4. Take care of yourself
When most people talk about managing anxiety, they focus more on the mind and forget about the body. Although the mind has a role to play, the body should not be neglected.
When you overwork yourself, or don’t eat a proper diet, you’re not helping yourself. You need to look at your daily activities to see what can further harm your body and make anxiety more prominent.
For example, do you choose junk food instead of a proper diet? Do you sleep fewer hours than recommended? Do you sit at work all day? All of this is the perfect recipe for reproductive anxiety.
Create a daily routine to ensure you are taking care of your body. Create a meal plan and stick to it, have a sleep schedule that allows you to sleep and rejuvenate, and take a walk after hours of sitting at work, the library, or at home.
5. Plan to exercise more
As mentioned above, anxiety can take a physical toll on your body. Various organizations have conducted research to see what effect exercise can have on people suffering from anxiety.
The Anxiety and Depression Association of America (ADAA) recommends regular exercise for people living with anxiety. On their website (5), the ADAA cites studies that have shown that exercise as little as ten minutes of walking can be beneficial. In one specific example, the organization points to scientific evidence showing that less active people are more prone to anxiety disorders. Furthermore, studies have noted that those who engage in regular, vigorous exercise are 25% less likely to develop an anxiety disorder or depression for up to five years.
Of course, no one is saying you go to star weight today. However, if you don’t work out, it’s something you should consider adding to your activities.
You don’t have to start big; You can start by walking for 10 to 15 minutes every day. Over time, increase it and get your gym membership or buy workout equipment. A few minutes of exercise every day will go a long way in reducing your stress levels.
6. Start expressive writing
People have been known to write down their feelings or thoughts during times of distress. As it turns out, it can be beneficial in reducing stress or anxiety.
James W. University of Texas. Pennebaker examined the effects of expressive writing on 46 of her students. Students in the experiment spend as little as 15 minutes a day writing about a traumatic event that happened to them.
Over six months, she noticed that students who wrote about their traumatic events used pain relievers less frequently and made fewer visits to the campus health center. (6)
According to Dr. James, you don’t need to write a thousand pages to feel better. The trick should be done for a few minutes every day. Get some writing material and start writing; It can help you deal with anxiety and depression.
Note: Before concluding, it is essential to note that while these methods are backed by a lot of research and science, they are not the only solution out there. If you find yourself worried, these practical tips will help. However, you should consult a professional for further assistance and guidance.
If you suspect you may be suffering from anxiety, please consult a physician as soon as possible.
At the end of the day, there are things you can do to eliminate anxiety from your life and ultimately manage it. These tips will guide you on the best way to live a healthy and worry-free life.
Featured image from Deposit Photo
