5 Simple Steps to Overcome Anxiety
While I am preoccupied with my work several hours a day for at least five days a week, I really try to find some time to relax, enjoy and spend quality time with the people I care for. I do this because I believe that a balanced life is a key to a happy and successful life. Most importantly, I don’t want to suffer from any emotional or mental disorder because of the kind of life that I have.
Nowadays, many people suffer from anxiety as a result of stressful and imbalanced personal and business life. Anxiety is a condition involving unpleasant inner turmoil, which is more often accompanied by fear, nervousness, apprehensions, worrying and sometimes, anxiety chest pain. While this feeling is just normal, the inability to manage anxiety can lead to anxiety disorder which can affect a person’s normal thinking, functioning and overall quality of life.
Fortunately for people who suffer from anxiety, there are ways on how to prevent or overcome this negative feeling. Here are some simple steps to do it:
- Take a deep breath.
Deep breathing can trigger a relaxation response and switch our emotion from being anxious to being more relaxed. It can be done by inhaling slowly, counting up to four and then slowly exhaling and counting up to four again before repeating the same procedure. You can do it amidst your work or whenever you feel stressed.
- Get enough sleep.
Lack of rest and sleep can trigger anxiety. That is why getting at least eight hours of sleep every night is very important especially for people who are prone to anxiety. If you can’t sleep, try engaging in a relaxing activity such as taking a warm bath, listening to music, or reading a book before bedtime to help you fall asleep easily.
- Exercise regularly.
Brisk-walking, running, hiking, biking, swimming, dancing and playing basketball or tennis are just some of the exercises and physical activities that you can do to cope up or reduce your risk of anxiety. During physical activities, the body releases endorphins which can help the body feel more relaxed.
- Stay connected with friends and loved ones.
Socialization is vital to stress and anxiety management. Family and friends are able to provide emotional support especially when you are feeling down. Talking or spending several hours of entertaining or engaging activity with them can help improve your emotional stability.
- Avoid caffeine and illegal substances.
Certain substances can exacerbate anxiety. On top of the list is caffeine, a substance that causes some people to palpitate or feel nervous. Alcohol is another substance. Alcoholic beverages may cause you to feel more relaxed for a short time; but after that, the opposite can happen. Illegal substances such as marijuana and LSD among others also cause panic attacks after the effect of the drug wears off.
- Take a break.
If you are suffering from anxiety attacks, it might help if you take a regular break from your usual routine and enjoy something you want to do even for just a couple of minutes or hours each day. It could be listening to soothing music, playing sports, pursuing a hobby or a simple stroll at the park.
While there are supplements for anxiety and therapies that can help patients, prevention is still better than cure. By observing the above mentioned tips, you should be able to reduce your chances of suffering from anxiety disorder.