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Three Tried And Tested Tips For Tackling Anxiety

Three Tried And Tested Tips For Tackling Anxiety
Three Tried And Tested Tips For Tackling Anxiety
Thu Jul 12

Anxiety is a very common health problem amongst people living in the United Kingdom.

About 3 million people suffer from an anxiety disorder that is serious enough to negatively impact their lifestyle.

Severe cases of anxiety can become quite debilitating, potentially affecting a person’s ability to work, socialise and maintain healthy relationships.

Fortunately, there are many tried and tested techniques for tackling anxiety.

These techniques range from improving your physical fitness to changing how you breathe.

This guide will share these proven techniques to help you deal with any anxiety that you are experiencing.

#1 — Look after your body

The first tried-and-tested technique for dealing with anxiety is to take better care of your body.

That’s because a poor diet or failure to exercise may lead to a chemical or hormonal imbalance that can worsen the anxiety you experience.

You may also develop health conditions that cause even more anxiety.

If you are physically fit and eating a nutritious diet, your body will release chemicals and hormones that make you feel great and even reduce you anxiety symptoms.

Improving your physical health may even completely cure your anxiety.

Here are four steps that will improve your physical health and potentially reduce the level of anxiety you experience:

Eat a healthy and nutritious diet

Eating a diet with a strong focus on fruits and vegetables, lean sources of protein, whole grains, and legumes will ensure that your body receives all of the nutrients it requires.

A healthy diet will also help you avoid many kinds of illnesses and give you enough energy to be physically active every day.

Get regular exercise

Researchers have discovered that regular aerobic exercise can reduce tension, stress and anxiety.

Exercise can also stabilise sleep patterns, improve a person’s mood, and lift self-esteem.

As little as 5 minutes of intense exercise can reduce anxiety levels.

Exercise is effective because of the endorphins that are released during and after physical activity.

Endorphins are a group of hormones that interact with the brain to change how you perceive pain.

They will trigger a positive feeling in the body, which is sometimes referred to as the “runner’s high”.

This positive feeling helps to drown out any feelings of anxiety and stress.

The outcomes of regular exercise can also reduce anxiety symptoms.

Exercise will make you stronger, fitter, and more comfortable with your physical abilities.

It will also help you lose weight, boost your self-esteem, and make you more attractive to others.

The capacity of exercise to reduce anxiety and stress is well documented, with many studies highlighting its effectiveness.

Get plenty of sleep

Getting a good night’s sleep is an important part of being healthy.

The body uses the time you spend sleeping to repair tissue, grow muscle, remove waste from the brain, restore energy, create hormones and perform other essential physiological tasks.

Failing to get enough sleep can lead to a decline in your health and an increase in the anxiety that you experience.

Some people even get into a negative feedback loop where their lack of sleep makes them anxious, and their anxiety makes it difficult to sleep.

It is important to allow plenty of time for sleep and to make adjustments to your lifestyle to get a good night’s sleep.

Avoid alcohol, caffeine, and certain medications

Alcohol and caffeine are two of the worst substances for people with anxiety.

They can both increase the severity of your anxiety substantially.

Certain medications can also worsen anxiety.

Read the list of side effects on the medications you are taking and talk to your doctor if you are concerned about drug side effect exacerbating your anxiety.

#2 — Practice mindfulness

Mindfulness is quickly becoming one of the most popular techniques for dealing with stress, anxiety, and depression.

It is the simple practice of focussing your mind on the specific activity that you are currently performing.

You can focus on your breathing as you meditate, or the food that you are eating, the illustration you are colouring in, or some other task that can absorb your full attention.

Yoga is also an excellent option for achieving mindfulness.

As long as your focus is solely devoted to that task, you can enter a mindful state.

When you are being mindful, you won’t experience feelings of stress or anxiety.

Any repetitive or negative thoughts that you regularly deal with will just go away.

You will be able to give your a brain a break from the anxious thoughts that constantly bounce around inside of it!

Mindfulness also helps you think about yourself and any that problems you face in a completely non-judgemental way.

Many people suffering from anxiety find that it helps them to feel more compassion towards themselves as it stops negative self talk and self-judgement.

Once you have been using mindfulness techniques for a while, you will discover that you have more control over your thoughts.

You will be able to shut down anxious thoughts before they become distracting or all-consuming.

#3 — Take action to treat your anxiety

Too many people suffering anxiety begin to accept it as a normal part of their life.

It’s important to remember that you can make changes to your lifestyle and habits to relieve your anxiety.

You can also reach out for help from your friends, family, and medical professionals.

Some of the action steps you can take include:

Identifying your anxiety triggers

If you find that you have occasions where your anxiety is particularly bad, you may have specific triggers that are causing problems.

The common triggers include:

  •   Medications
  •   Health problems (chronic illnesses)
  •   Caffeine
  •   Repetitive negative thoughts
  •   Skipping meals
  •   Conflict with family members or friends
  •   Financial concerns
  •   Social events
  •   Public performances
  •   PTSD

If possible, seek out ways to avoid these triggers or reduce the amount of anxiety they cause.

You may need to make lifestyle changes, speak to a doctor or psychiatrist, go to a mediator to resolve conflicts, improve your diet and so on.

Work on your breathing

Deep breathing is a simple yet effective technique for dealing with anxiety.

When you breathe deeply, you will supply your body with more oxygen and release more carbon dioxide.

This can take you out of an anxious state, which usually involves shallow breathing, an elevated heart rate and high blood pressure.

This excellent article has some tips for how you can modify your breathing to overcome anxiety.

Get help online

There are dozens of websites and forums designed to help people with anxiety.

Some of the best include:

Talk to someone

If you are suffering from anxiety, it’s important to discuss it with other people.

You have plenty of options available, including your friends, family, and health professionals.

Don’t keep your feelings to yourself — seek help as soon as possible.