Let's Stop the Worrying: 7 Ways to Lessen your Anxiety
Stress leads to anxiety. It is the common experience of most people. In fact, there's always an above 50% for every country where people can feel their stress or anxiety daily.
Here are some ways to help you to deal with your anxious mind.
1. Start exercising.
Exercising is the top priority to defend your stress. Seems contradictory isn't it? But by building the physical stress on your body with the help of the exercise can make you relieve your mental stress.
Well, some researchers say that people who are exercising regularly are less likely to experience anxiety than those who don't.
Reasons why exercising can help you:
- Lowers stress hormones: Exercising can lower your body's stress hormones. It helps to release endorphins meaning, the chemicals that improve your mood and the natural painkillers.
- Sleep quality: If you find it hard to sleep while having an anxiety attack, this can be a recommended solution. Exercise can improve your sleep quality.
- Building confidence: By doing exercises, you can feel competent and much more confident on you body that can lead to mental wellbeing.
- Note: Find the exercise and activity that you enjoy this might work for you.
Activities with repetitive movements can be helpful (jogging/walking) for stress relieving.
Some supplements can promote stress and anxiety reduction. Here are some of the supplements that you can use for your nonstop thinking.
- Omega-3 fatty acids: Study shows that when you take this supplements there is a 20% reduction in anxiety symptoms.
- Lemon balm: A member of a mint family that shows the potential for it's anti anxiety effects.
- Ashwagandha: A herb that is used to treat stress and anxiety. Studies show that it is effective.
- Green tea: Contains many polyphenol antioxidants that can provide health benefits. Lowers the stress by increasing the serotonin levels.
- Valerian: Varerian root is popular because of its effects on sleep aid and tranquilizing. It contains valerenic acid, that alters gamma-aminobutyric acid receptors that lowers anxiety.
- Kava kava: Used as a sedative in the South Pacific, specifically used in Europe and US to treat mild stress and anxiety.
Be careful to take prescriptions first! Some supplements have side effects.
3. Caffeine is not a solution.
Coffee, tea, chocolate and energy drinks contain caffeine. The higher the dose, the more anxiety you will experience. Different people, different caffeine tolerance. You can notice that if caffeine makes you a bit fidgety and anxious, try to consider not taking one.
Coffee can be healthy when drinking in moderation. In short, always drink five or fewer cups per day to be on a moderate amount.
4. Note it.
To handle anxiety and stress, you can always have your pen and paper to write down your unnecessary thoughts. Writing down what you are grateful for in life instead of focusing on your anxiety can help you remember that there are still positive things happening around you.
5. Light a candle.
Essential oils and burning of scented candles can help reduce your uneasiness. Here's a list of the soothing and calming scents:
- Orange Blossom
- Ylang Ylang
Burning scents is called an aromatherapy. Which helps to improve sleep and decrease anxiety.
6. Bond with your family and friends.
Social support is very important to get you through the stressful times. Having someone will give you a sense of belonging and self worth. Studies have shown that having a fewer social connection, can result from depression and anxiety. Find ways to have an outlet of your emotions and release the oxytocin for natural stress relieving.
7. Saying no can help you.
Not all stressors are within your control. some are.
Take control of the things that you can and change it if that gives you stress. Say "no" if you don't like it. Sometimes it is good to prioritize your mental health first than saving other people. You may find yourself juggling to different tasks and responsibilities and make you feel overwhelmed.
Being selective is not a sin, it can save you from all the stress.
The main point
Always remember that having an anxiety is not your fault. It is just because of the different circumstances that's happening around you. There are lot of ways to reduce your anxiety and cope up with the things around you. There are times that you'll feel drained but do not give up on life. Keep your hopes up! Everyday is a new day!
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