6 Things You Can Do To Reduce Anxiety

At some point of time, everyone has a feeling of anxiety and it is okay to experience it. It is a normal part of life and anxiety can be defined as a word that is used to describe the feeling of fear, worry, and unease. A feeling of anxiety can be caused by a lot of things and it can vary depending upon what an individual is worried about. 

Most often, people go through the feeling of anxiety with no lasting effect but sometimes, the feeling of intense fear and distress can prevent them from doing everyday things. This is known as chronic anxiety. It can affect the concentration and can have a damaging effect on the relationships. Chronic anxiety incorporates both the emotional and physical sensation when an individual is worried or nervous about something.

 6 Things You Can Do To Reduce Anxiety

When does anxiety become a topic of health concern?

It is essential to know when anxiety is normal and when it becomes a topic of health concern. Sometimes, it is hard to know when the feeling of fear and worry is becoming a problem for you. Basically, when the feeling of anxiety interferes with everyday things and affect the quality of life of an individual, it becomes the symptom of chronic anxiety. Some of the signs that can impair the quality of living and occurs when an individual suffers chronic anxiety are as follows:

  • When worrying about the things that aren’t likely to happen becomes a normal part of everyday life. 

  • When the unpleasant physical and psychological effects of anxiety are experienced regularly. 

  • When problems with sleep become frequent. 

Some of the physical symptoms of anxiety include irregular breathing, raised blood pressure, sweating, lightheadedness, and feeling sick. 

Some of the psychological symptoms of anxiety include a feeling of nervousness, feeling numb, and a feeling of threat. 

Also Read: Down Syndrome : A Lifetime Disability

 Ways to cope with depression 

It is vital to take care of anxiety by taking various steps that help you cope with it. Long term anxiety can have a major effect on the mental and physical health of an individual. Anxiety indicates a major risk factor that lowers the health-related quality of life and increases the risk of developing a variety of physical health problems, especially cardiovascular disease. Some of the ways through which a person with chronic anxiety can experience an improvement in the symptoms of anxiety are as follows:

1. Exercise more 

It is generally believed that physical activity or exercise has positive effects on the mood and anxiety and many studies report that there is a strong relationship between exercise and general well being, mood and anxiety. Studies also report that even a single session of exercise can help a person feel calmer and lower anxiety. Making exercise as a regular part of life can have a major impact on the physical as well as mental health. The key is to select activities that you enjoy and activities that make you happy. 

Physical activity has a positive impact on the mental wellbeing of an individual. Although all types of exercises have an impact on mental health, aerobic exercise is considered to be the most effective exercise that lower the symptoms of anxiety. It is said to be a promising strategy to reduce anxiety symptoms and improve mood. Exercise distracts a person from the worries at least for some time and as a result, a person feels much better and calm. 

2. Traveling

Traveling is one of the best options you can choose to improve the physical as well as mental well being. There are many evidences that prove that traveling can have a positive impact on the mood of an individual and it can lower the symptoms of anxiety. Stress is one of the prominent symptoms of anxiety and traveling acts as a stress buster. Traveling is one of the ways to release the stress as traveling makes an individual get involved in other activities which results in forgetting about any stressful event. 

Also, negativity is one of the most common things that surround a person who experiences anxiety. Traveling promotes positivity and reduces negative thoughts from the mind. Positivity can make a person happy and staying happy is a great way to make the treatment of anxiety more effectively. 

3.  Meditation

We all are aware that meditation gives a sense of calm, peace and balance which results in improved mental health. According to multiple researchers, proper meditation of as little as 10 to 15 minutes can have a significant positive impact on mental health. Meditation produces a deep state of relaxation to the person and a peaceful mind. Meditation allows you to focus the attention and eliminate all the thoughts and worries that are crowded in the mind and causing stress. Meditation has many emotional benefits such as it reduces negative thoughts, increases concentration and self-awareness. 

4.  Caffeine

Moderate consumption of caffeine has been shown to have a positive effect on the mood of an individual and reduces the symptoms of anxiety. Anxiety is a mental health problem and anything that improves mental health is beneficial in reducing anxiety. Anxiety is often accompanied by loss of productivity and concentrations and multiple studies report that moderate caffeine intake can increase the ability of an individual to concentrate and increase productivity. Although caffeine overdose is a threat to the health of an individual, the consumption of caffeine in moderation can have a positive impact on mental health. 

5. Reach out 

To some extent, meeting people can also help in reducing the symptoms of anxiety. Talking to people about the problems can lower the stress of an affected person. In order to get support, it is important to meet and talk to people you trust such as friends and family members. Support from the people who love you can work wonders as it can boost the confidence level and decrease the negativity a person with anxiety have due to the problem.  

6. Eat healthy 

You might not be aware that what you eat and how much you eat has a direct impact on the overall well being of an individual, including mental health. Your diet has a strong impact on how you feel. During the time of anxiety, people tend to forget about their well being and get involved in unhealthy eating habits that trigger the symptoms of anxiety and can worsen them. Eating a balanced diet, consisting of fruits, vegetables, proteins, and carbohydrates is strongly recommended to those who suffer from an anxiety disorder. Also, eating food that has the ability to boost the mood of an individual such as chocolate, avocado, almonds, and blueberries should be consumed.


Tags: how to deal with anxietyhow to reduce stresshow to relieve stress and anxietyhow to calm anxiety attacks