Tue. May 17th, 2022

Anxiety is usually a feeling of worry, nervousness, or anxiety about an imminent event or uncertain outcome. One of the saddest things is that it can be a self-fulfilling prophecy. As soon as you start to worry about having a panic attack, your heart starts pounding and you get short of breath. And then we worry more because our heart is beating and we are short of breath.

Some people are more susceptible to anxiety than others. This may be due to heredity or upbringing, but the difference may just be random. If you want to learn how to fight anxiety, you will find a variety of methods that are more effective than others.

Here we’ve partnered with the folks at Forest Healthcare to share 5 top tips that can help.

1. exercise

Physical exercise is a great way to help treat anxiety for a number of reasons. It will help you let go of your worries and focus on the exercise you are doing instead. Exercise effectively reduces stress by increasing your body’s production of endorphins, chemicals that feel good and acts as a natural pain reliever, and reduces stress hormones like adrenaline. Finally, exercise increases blood flow to the brain, providing more oxygen and nutrients, and potentially helps offset some of the physical changes caused by stress.

2. Understanding triggers

You probably have a good understanding of what triggers you, but at the same time you may overlook what you did well. At the end of the day, write down three things that were stressful for you and three things you did well. They don’t have to be huge, they’ve only been noticed throughout the day. Do this every day for 1-2 weeks. Then go back through the list of things that went wrong and figure out what caused the anxiety. You’ll find that most fall into a few broad topics. There can be only one or two main triggers.

three. Maintain the best nutrition

We all tend to change our mood when hunger starts. Feeling anxious, irritable, or lethargic. Keep your blood sugar from dropping by preparing a light snack when you need it. These simple snacks are great for when you need serenity and vitality. A handful of almonds or walnuts (high in omega-3 fats), half a cup of strawberries (blueberries have the highest antioxidant levels) or half an avocado sprinkled with sea salt (another great source of healthy fats).

4. Mindfulness Practice

Learning to be mindful can be very difficult, especially if you are used to thinking about the past and future, or if you are plagued with worries and stress. Learn to breathe deeply to become more mindful. Deep breathing will help you relax and get your head out of the way. It also reduces blood pressure and heart rate, which helps calm you down when you feel anxious. When you feel stressed, take a deep breath as you slowly inhale through your nose while counting to three. Hold for 3 seconds. Then exhale slowly through your mouth while counting to three again. Repeat this until your mind calms down.

5. Get enough sleep

For many of us, the most difficult part of overcoming anxiety is getting a good night’s sleep. This may be due to racing thoughts, worries, and nervous energy that can accompany the anxious state. If your sleep problems are due to anxiety, changing your lifestyle to reduce anxiety and stress may help. These changes include avoiding caffeine and alcohol at night and only going to bed when you are sleepy. Cognitive behavioral therapy for insomnia (CBT-I) is another effective treatment for both anxiety and insomnia.

Rachel Barty

Rachel Bartee is a blogger and freelance writer who dreams of traveling the world to write the story of her greatest adventures of life. For the time being, she is inspired by daily yoga sessions and studies interpersonal relationships.

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