Are you wondering what is the best way to deal with anxiety? Are you on the lookout for some sensible and effective anxiety management techniques?
Well, you’re far from alone. According to the ADAA, 40 million adults in the USA suffer from an anxiety disorder.
It can be overwhelming to cope with anxiety attacks, but there are a few practical ways to reduce your suffering.
Continue reading to learn how to manage anxiety attacks with these seven fantastic tips.
- Move Your Body
Exercise is an effective all-natural method to deal with anxiety. As little as 10 minutes of physical activity each day is good for your physical and mental health. You don’t have to spend hours in the gym to experience the tremendous benefits of movement.
It’s a healthy way to relieve tension and stress. Doing exercise decreases stress hormones like cortisol, and you also produce endorphins when you move your butt. These “happy brain chemicals” interact with receptors in the brain to boost your mood.
Dance, run, join an aerobics class, or go for a hike. Just try and push yourself to get active, in one way or another.
- Eat Well, Sleep Well
Creating a healthy routine, in all aspects of your life, will have a profound effect on your anxiety levels. It may take time, but change is possible.
Unhealthy eating habits can take a toll on your physical and mental well-being. A systematic review showed that a diet including plenty of fruit and vegetables has a significant positive impact on our mental health.
A healthy diet will likely lead to better sleep. Sleep problems lead to anxiety, and anxiety leads to sleep problems. Thus, it’s a good idea to create a nighttime routine that allows you to nod off quickly.
Get on a regular bedtime schedule and keep screens away from the bed. Try scanning your body and relaxing each muscle as you move through the body. Known as yoga nidra, you’ll find plenty of guided practices on YouTube that can lull you into a deep sleep.
- Identify Your Triggers
It’s crucial to find ways to cope with anxiety attacks. And, you can prepare yourself by identifying which situations cause you lots of anxiety. Take some time to reflect on what your triggers are.
Then, ideally with the help of a mental health provider, you can practice strategies in order to be better prepared when the situation arises.
Just being aware of what is causing your anxiety attacks is a massive step towards managing them more effectively. It may help you put your worries into perspective, and you may not be so overwhelmed next time it arises.
- Avoid Harmful Substances
A healthy lifestyle is the best way to deal with anxiety. Quit, or at least greatly reduce, your intake of alcohol and recreational drugs. Both can greatly impact the delicate balance of brain chemicals that we rely on for good mental health.
Other widespread substances can worsen anxiety symptoms, such as nicotine and caffeine.
Many people use harmful substances as crutches to help with anxiety attacks. However, these coping mechanisms are only short-term solutions that can lead to severe problems further down the road.
- Get an Emotional Support Animal
An Emotional Support Animal (ESA) is a fantastic and nourishing way to cope with anxiety attacks. These incredible animals are great companions that can treat anxiety and panic disorders.
Doctors may prescribe medication for your anxiety, or they may prescribe a furry friend to provide emotional comfort. There are many benefits to getting an Emotional Support Animal, but you must first ensure you qualify to get an ESA letter.
- Embrace Yoga and Meditation
Eastern philosophy continues to gain popularity in the West. And with good reason. Mindfulness, yoga, qigong, and meditation are all excellent practices that can help reduce anxiety symptoms.
Yoga practice involves heightened attention on the breath and the body’s movement. This ancient wisdom tradition can help soothe an anxious nervous system. Recognize that a healthy mind and a healthy body are inextricably linked.
Meditation is a vital aspect of the yogic tradition. The simple act of focusing on your breath pacifies the endless stream of thoughts. Regular meditation can lead practitioners to deep states of relaxation and a much calmer mind.
Although it may be difficult initially, it’s widely accepted that meditation is a phenomenal tool for those who suffer from anxiety.
- Find Time to Socialize and/or Volunteer
They drive us mad sometimes, but spending time with loved ones is a great way to stave off anxiety. Isolation and anxiety often go hand in hand.
Human beings are social creatures and the act of socializing can boost our sense of happiness and well-being. It also increases our production of the hormone oxytocin, which decreases anxiety levels.
Be Sociable. And, look into volunteering opportunities in your area too. Research suggests that helping others leads to lower rates of depression and anxiety.
Helping others will benefit yourself. Helping yourself will benefit others. It’s not a complicated equation.
Volunteering reduces stress by releasing the hormone dopamine. It offers participants a sense of purpose and a great opportunity to meet people with common interests.
How to Manage Anxiety Attacks? So Many Ways!
Anxiety can interfere with your daily life if it’s not under control. Thankfully, there are plenty of anxiety management techniques that can make a huge difference.
Living a healthy lifestyle will put you on the right track. Looking after your body and mind is a holistic and proven way to deal with anxiety.
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