According to the National Institute of Mental Health, women are 60 percent more likely to experience an anxiety disorder than men. Whether it’s caused by work responsibilities, fights with friends, family problems, or bills, anxiety is a natural reaction. We all feel anxious from time to time, and thus, it is important to find ways to cope up with it. The best part about coping is that we can get over it with some sincere effort.
So here are 10 little ways to help you feel less anxious:
1. Acknowledge the anxiety
For people dealing with anxiety, acknowledging it is important, as ignoring it actually makes it grow. Once the problem has been detected, you can easily solve it. But if you keep ignoring this feeling, it will increase day by day. Remember, anxiety is not your fault.
2. Get sound sleep
Anxiety causes sleeping problems, but an anxiety disorder can also be caused by insomnia. Thus, a sound night’s sleep is important to deal with stress and improve your overall health. Set a calming bedtime routine to prepare your body for sleep. This practice can include activities like playing soft music, turning off electronic gadgets, reading, or taking a bath an hour before bed.
3. Eat healthy
According to the Mayo Clinic, eating a healthy diet makes a difference in your general well-being and your mood. Skipping meals may drop the level of blood sugar, which can further cause you to feel anxious and jittery. So ease the symptoms of anxiety by consuming foods rich in omega-3 fatty acids, magnesium, vitamin B, and zinc.
Doing regular exercise helps reduce symptoms of depression and anxiety. Through exercise, the brain can effectively cope with stress. As result, concentration and alertness are increased to reduce fatigue. Therefore, the next time you get worried about something, start sweating.
5. Avoid consuming alcohol
Although people experiencing anxiety often consume alcohol to calm their senses, in the long run, it can lead to problems including alcoholism. The level of serotonin in the brain is affected by alcohol, which reduces the feeling of stress or anxiety for a few hours. But, it leads to an increased dependency on alcohol. Therefore, you should avoid consuming too much of it.
6. Spend time in nature
As compared to people living in rural areas, people who live in cities have a 39% higher risk of mood disorders and a 21% higher risk of anxiety disorders. That is why spending time in nature is one of the best ways to uplift mood, lower stress, lessen pain, and reduce anger.
7. Practice mindfulness
Practicing mindfulness through meditation. 10 minutes meditation a day can help you in overcoming anxiety naturally. Thus, you can shift your attention from the all your worries to the present moments, which helps you focus on the task at hand. You can also download several meditation apps (such as Calm, Headspace, or Mindfulness) to get started.
8. Write down your feelings
By putting pen to paper, you can identify your emotions, prioritize your concerns, and manage anxiety effectively.
9. Laugh out loud
When it comes to anxiety, laughter is indeed the best medicine. Tension and stress are relieved by laughing. Moreover, laughing enhances oxygen intake, which further reduces blood pressure and helps your brain release endorphins. So, the next time you experience anxiety, watch a few funny videos on YouTube, spend time with children, or check out a new comedy series on Netflix.
Improper breathing fuels anxiety. Breathing patterns become shorter when people have threatening thoughts and these shorter breaths communicate to the body that it has to be prepared for fight or flight. To reduce anxiety and get clarity of thought, breathe from the abdomen.