Anxiety is on the rise nowadays, with 40 million adults affected by it alone in America according to the National Institute of Mental Health.
Societal and cultural changes over the past decade are believed to be one of the leading causes of increased anxiety. However, the cause for anxiety differs from person to person. Most people are anxious due to personal reasons or due to what is happening with them or around them.
Dealing with anxiety can be difficult, but it is very important to do so. Being anxious at all times has its own side effects, which is why you need to come up with a solution.
To help you in this regard, given below are five things you can do to control anxiety.
- Analyze Your Thoughts
In order for you to overcome your anxiety you have to accept that anxiety is a normal occurence that everyone has to face at some point in life. Also, accept that it is okay to be anxious but you should be able to control it. Being worried about being anxious will only make you more anxious, which is why you need to learn to stay calm.
Sit down and try to analyze your thoughts and try to focus on the present; often times we overthink about the future and get anxious over something that may possibly never happen.
Make sure you stick to your plans and do not let things slip due to your anxiety. For example, if you planned on going out for a movie with friends, don’t cancel it just because you suddenly do not feel like going.
Having a sense of belonging can significantly reduce your anxiety, but this largely depends on what is causing you to get anxious.
Going out with friends or joining a support group can be a good option. But, make sure to roam around people that help reduce your anxiety and not give it a push.
- Seek out a Fit Lifestyle
Make sure to stay active as it greatly helps reduce stress and anxiety. Doctors recommend to exercise daily for at least for 30 minutes. Exercising causes a balance in hormones and also results in the release of a neurotransmitters called endorphins.
Endorphins have been found to reduce pain and make one feel calm. This can help reduce stress, however one should make this a regular thing. Being irregular will not give you the benefits that you expect.
You can start slow and then gradually start to put more pressure on your body. This will not only help control your anxiety, but also provide you with many other benefits including weight loss and improved health.
Staying fit is linked to improve heart health, which helps people stay happy so make sure to turn to a fit lifestyle.
- Get Enough Sleep and Check Your Diet
Sleep and anxiety seem to have a link. Doctors recommend getting at least 7-8 hours of sleep daily as a lack of sleep is believed to increase anxiety. This sleep should be uninterrupted and at proper hours. It is better to sleep at night then to sleep during the day.
In order to maintain a healthy sleep schedule, it is recommended to stop using electronics 20 -30 minutes prior to sleep and to use any method that helps you relax. This includes using scented candles or showering before bed.
In addition to this, you must take care of your diet as well. What you eat can make you anxious so make sure to stay away from foods that can cause anxiety. These include foods that caffeine and refined sugar.
- Seek Professional Help
If nothing works, then make sure to consult a professional. They will suggest you medicines or other treatments to overcome anxiety. You should know medicines such as Lyrica and what does it do before you use any as some medicines might have side effects.