Anxiety is a worldwide problem affecting individuals from all backgrounds, ages, races, and genders. In Australia alone, it is estimated that around 26.3% of people aged between 16 to 85 have experienced an anxiety disorder at some point in their lives. Many of these individuals suffer from anxiety every single day. In some cases, the disorder is brought about as a result of genetics and chemical imbalances, while it is very much circumstantial for others.
Regardless of the cause of one’s anxiety, there are steps that one can take in order to alleviate the symptoms associated with it. Here are some helpful guidelines to follow.
Take proper care of yourself
Self-care is imperative for individuals who are struggling with anxiety. You should:
Ensure that you get between 7–8 hours of sleep each night. If you battle with insomnia, try downloading a white noise app, drinking chamomile tea and meditating before bed, and perhaps investing in a new mattress.
Exercise for 30 minutes every day. Exercise is great for maintaining fitness and is also responsible for the release of ‘happy hormones’ called endorphins which help to stabilise your mood.
Eat a diet free from processed foods. Focus your attention on loading up on fresh, unprocessed foods such as fruits, vegetables, wholegrains, plant-based proteins, and healthy fats.
Limit alcohol, smoking, and caffeine. Many of these are stimulants that are known to worsen anxiety symptoms.
Savour me-time. Be sure to take an hour or so every day to do an activity that you enjoy, or that you know will relax you, such as yoga, reading a book, or simply taking a leisurely walk in a scenic, quiet space.
Did you know that the symptoms of anxiety are remarkably similar to the symptoms of dehydration? Dehydration can cause a racing heart, heart palpitations, and intense dizziness. As such, be sure to drink lots of water or consider getting IV therapy on a regular basis. IV therapy is a massive trend in the United States of America right now, and is starting to become popular across Australia, too. It involves a nurse or doctor coming to your home and administering a healthy dose of saline and a few other vitamins and minerals intravenously. The therapy is a common go-to solution for boosting flu recovery in LA, but many are also turning to it for help with anxiety.
Get a handle on your triggers
You do not have to be a slave to your anxiety. Be proactive in gaining a better sense of control over it by working hard to identify your triggers. If you are aware of what usually sparks that awful feeling of panic and helplessness, you can do your best to avoid those triggers as much as possible. If the triggers are unavoidable aspects of daily life, at least you will know when to put your coping mechanisms in place ahead of time, which can help to reduce the severity of the symptoms associated with the disorder.
Remember to monitor your breathing whenever you feel your anxiety taking hold. Often, you can calm yourself down tremendously just by taking a few slow, deep breaths and refocusing your mind. If you continue to struggle to cope with anxiety, be sure to seek help from a healthcare expert.