How to help anxiety? When a heavy sense of nervousness plagues us every so often, how do we deal with the unease? For many of us, changing our lifestyle may be the key to keep anxiety disorder under control.
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First, what is anxiety?
In order to control anxiety, we must first understand, what is anxiety? Anxiety is a natural, often necessary, emotional response characterized by feelings of tension, worried thoughts and physical changes, like increased blood pressure. This is a normal reaction to stress, and can be beneficial in certain situations by helping individuals avoid danger and stay alert.
However, when anxiety becomes excessive and persistent, this may be indicative of an anxiety disorder. Following are ways to stop anxiety.
#1 Way How to Help Anxiety: REGULAR EXERCISE
Regular exercise helps alleviate anxiety by reducing stress hormones – such as cortisol – and stimulating the production of endorphins, which are natural mood lifters. Physical activity also promotes better sleep and provides a healthy distraction from worries, thus allowing for mental relaxation. Additionally, exercise can improve overall physical health, increase self-esteem and offer opportunities for social interaction, all of which contribute to reducing anxiety symptoms. Forms of exercise to engage in include walking, running, yoga and strength training.
#2 Way How to Help Anxiety: HEALTHY DIET
A healthy diet can help reduce anxiety by stabilizing blood-sugar levels and ensuring a steady supply of nutrients essential for brain function. Consuming a balanced mix of fruits, vegetables, whole grains, lean proteins and healthy fats supports the production of neurotransmitters – such as serotonin – which positively affect mood. On the other hand, avoiding excessive sugar can prevent spikes in energy that can exacerbate symptoms of anxiety. Eat foods rich in antioxidants, vitamins and minerals to promote your mental well-being.
#3 Way How to Help Anxiety: ADEQUATE SLEEP
Adequate sleep helps alleviate anxiety by allowing the brain to process and consolidate memories and emotions, thus reducing the intensity of stress. Quality sleep also helps regulate mood, making it easier to manage anxiety. Additionally, well-rested individuals have better cognitive function and decision-making abilities, which can help in effectively coping with anxiety-inducing situations. Conversely, lack of sleep can exacerbate symptoms of anxiety, creating a vicious cycle of poor sleep and heightened anxiety.
#4 Way How to Help Anxiety: HYDRATION
In the same way that dehydration can impair cognitive performance and increase stress levels, proper hydration helps manage anxiety by ensuring optimal brain function. By helping regulate body temperature, maintain energy levels and support overall physical health, staying hydrated can reduce the physical symptoms of anxiety, such as fatigue and irritability. Adequate water intake improves the mood and promotes a sense of well-being, making it easier to cope with anxiety.
#5 Way How to Help Anxiety: LESS CAFFEINE & ALCOHOL
Limiting caffeine and alcohol intake reduces their stimulating and depressant effects on the nervous system. Caffeine, a stimulant, can increase heart rate and induce jitteriness, thus exacerbating the symptoms of anxiety. Alcohol, although initially calming, can disrupt sleep and interfere with the brain’s chemical balance, leading to increased anxiety over time. By moderating or avoiding these substances, individuals can improve sleep, stabilize their mood, and reduce the triggers that contribute to heightened anxiety.
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#6 Way How to Help Anxiety: TIME MANAGEMENT
By organizing tasks, setting priorities and creating a schedule, individuals can better manage their responsibilities and avoid last-minute stress. Thus, not only does effective time management provide structure and increase productivity, but it also reduces the feeling of being overwhelmed. This approach fosters a sense of control and predictability, which can diminish anxiety about unfinished tasks and deadlines. Additionally, effective time management allows for designated periods of rest and self-care. All these reduce anxiety and improve overall well-being.
#7 Way: LESS NEGATIVE MEDIA
Limiting consumption of negative media decreases exposure to distressing and sensationalized news, which can amplify fear and worry. Constantly encountering negative stories about global crises, violence and disasters can heighten stress levels and create a sense of helplessness. By curating media intake to focus on positive or neutral content, individuals can maintain a more balanced perspective, reduce mental overload, and protect their emotional well-being. This practice allows for a calmer mindset, thus improving mood and reducing anxiety.
#8 Way How to Help Anxiety: DIGITAL DETOX
A digital detox involves taking a break from electronic devices such as smartphones and computers, especially from social media. By reducing connectivity, this practice minimizes exposure not only to negative news and information overload, but also to social comparison and the pressure to stay constantly responsive. Moreover, disconnecting from digital distractions allows individuals to focus on more mindful, real-world interactions, along with activities that promote relaxation and mental well-being. Hence, a digital detox can lead to improved sleep, enhanced concentration and a calmer state of mind, thus reducing anxiety.
#9 Way: HOBBIES
Besides diverting attention away from anxious thoughts and promoting relaxation, engaging in hobbies provides a constructive and enjoyable outlet for stress. Immersing in activities that bring joy and interest can trigger a state of flow, where individuals lose track of time and experience reduced levels of stress. Whether creative, physical or intellectual, hobbies also foster a sense of accomplishment and satisfaction, thus enhancing self-esteem and mood.
#10 Way How to Help Anxiety: DEVELOPING A ROUTINE
A common trigger for anxiety is uncertainty. This can be minimized by establishing a daily routine, which fosters stability and predictability. Routines establish clear expectations for each day, thus allowing individuals to lower their stress levels and navigate life with greater calm and confidence.
Moreover, a consistent routine helps manage time effectively, which reduces the stress of last-minute tasks and decisions. In addition, routines create a space for healthy habits, like exercise and relaxation, which further support our mental well-being. By providing a structure and sense of control over our daily life, a routine helps us fight anxiety.
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The Lifestyle to Fight Anxiety
There may come a time when we realize that, to fight anxiety, we may have to accept and coexist with it. For this reason, we may have to change our lifestyle, so our life becomes conducive to mental well-being, making us more resilient and in control.
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