Do your palms ever get sweaty when under stressful situations? Or does your heart race, even skip a beat sometimes, when you are overwhelmed with stressful events or tasks? Well, such overwhelming feelings are what we call Anxiety; feelings of worry, uneasiness and nervousness.
Anxiety is the body's normal response to stress and danger. It is usually caused by the everyday pressures of life, such as traffic jams, upcoming deadlines, missing that morning train, new job interview, just to mention a few. Each person has their own specific triggers of anxiety, which is why it is crucial to identify what causes your anxiety as an individual.
Since anxiety is the body's natural reaction to stress, it is not necessarily a bad thing. In fact, anxiety can spur you to action, helping you stay more focused, alert and motivated to deal with your problems head-on.
However, when not left in check, this condition can become constant and overwhelming. And when this happens, your anxiety no longer becomes normalanxiety, but an anxiety disorder. In turn, this negatively impacts your daily life, causing havoc to your work, personal relationships and even emotional well-being.
So how can you manage your anxiety such that it does not develop into a disorder? Here are seven effective tips on How to Overcome Anxiety:
- Talk it Out
Talking about your worries with a trusted friend can help you cope with your anxiety. Of course, talking to others does not imply that you instil fear in others, such that they also begin feeling on edge. Rather, it simply means embracing your anxiety and openly talking about it with a friend or family member.
Actually, you could even try screaming or shouting to ease your anxiety. Yes, standing in that warrior position and giving a good yell can actually give you temporary relief from all your worries, frustrations and stress. So if you don't feel like talking to a friend, try shouting at the top of your lungs; only remember to do so in a place where you will not disturb other people.
An alternative way to overcome anxiety and in general improve your life could also be to talk with a life coach: this could help you to make some clarity in what you really want in your life and as a consequence reduce your anxiety.
- Sleep with an Anxiety Weighted Blanket
Did you know that there are some special blankets that can help you relieve the symptoms of excessive anxiety? It may sound too good to be true, however, studies demonstrate that those blankets are effecting in soothing your mind and reduce stress and anxiety.
These blankets, also known as Anxiety Weighted Blankets, thanks to special fillings like glass beads, are heavier than normal blankets. Their additional weight will exert a therapeutic pressure on your body, stimulating it to relax and giving you peace of mind thanks to “deep pressure stimulation”. These blankets have been used for many years by Occupational Therapists (OT) to naturally treat people with special needs, however, in recent years, weighted blankets have become very popular also with the general public.
Since last year these blankets, initially more popular in the US, became increasingly popular also in Europe. Among others, Relixiy is an increasingly popular brand of premium Anxiety Weighted Blanket in the UK, allowing British customers to enjoy one of the best ethical weighted blankets available on the market at a competitive price.
- Eat Healthily
Nausea is one of the major symptoms of anxiety. And most of us can agree that feeling nauseous makes you lose appetite, such that even the mere thought of food makes you feel sick.
However, even if you experience nausea from time to time, you should never skip meals. Skipping meals can cause your blood sugar levels to drop, in turn releasing the cortisol stress hormone. And it goes without saying that high levels of stress hormones in the body trigger anxiety, making you feel worse.
Therefore, no matter how anxious you might feel, make sure to eat. And eating does not mean that you stuff anything edible into your mouth; you should ensure a healthy, balanced diet. Limit your intake of refined carbohydrates and sugars, and include more fruits, lean proteins and vegetables into your diet.
- Reduce Your Caffeine Intake
Caffeine does a pretty good job when it comes to boosting the energy levels in the body. It is no wonder that most of us love having that early morning cup of coffee; it gives us that energy boost we need to make our day productive.
However, when under pressure, caffeinated drinks can actually do more harm than good. The nervous energy provided by caffeine can easily induce anxiety attacks, especially if taken in high amounts.
Therefore, you must reduce your intake of caffeine to moderate amounts. For example, try having a maximum of two cups (8 ounces) of coffee every day. Also, try weaning yourself off coffee by including other beverages in your diet; beverages which can help to calm your mind and ease your nerves.
- Write Down Your Thoughts
It is human nature to overthink problems. Yet, sometimes our worries and problems are not as big we presume them to be. And writing down the things that make you anxious can help you get these out of your head, as well as make them appear less daunting.
If you feel anxious from time to time, consider getting a journal. This helpful tool allows you to express yourself through writing; a healthy activity that has similar positive effects as talking to a trusted friend.
- Get Enough Sleep
Humans are not robots. We need to sleep and get enough rest every night. Sleeping provides your body ample time to heal itself, such that you wake up feeling very relaxed, stress-free and happier. On the other hand, depriving yourself of sleep makes you vulnerable to anxiety.
Hence, to overcome anxiety, begin by setting a good schedule for sleeping. Set specific times to sleep and wake up, ensuring that you get the recommended 7-9 hours of sleep each night. And if you struggle with insomnia, try reading a book or doing other relaxing things to help prepare your body for sleep. The better quality sleep you get, the less anxious you will be.
Working out is ranked among the best natural solutions for anxiety. It helps to boost the levels of serotonin and endorphins in the body; hormones that alleviate your stress and make you feel much better.
Also, as you work out, you tend to put all your focus on the specific activity that you are doing at the moment. This helps you take your mind off stressful things and problems. And by so doing, exercising helps you feel better on the inside while improving your overlook outlook and health.
However, for exercise to help you overcome anxiety, you need to make it a regular part of your schedule. You are recommended to exercise for at least 30 minutes, 3-5 days a week. However, this doesn't mean that you engage in intense, painful workouts; any movement will just be enough to give you a healthy body and a happy mind.
Anxiety is a condition that can turn your life into a mess, if not kept under control. The good news is, you don't have to pop pills every now and then to keep your anxiety down. Rather, all you need to do is incorporate natural, healthy approaches to help manage your anxiety. Therefore, unless you want your anxiety to ruin almost every aspect of your life, start implementing the six practical tips on How to Overcome Anxiety today!