5 sure-fire Ways to Beat Anxiety Now
As I quickly made a dash for the door with a mug of coffee in one hand and a heavy bag in the other, I soon realized my keys are nowhere to be found. And so begins the 10-minute frantic search mission for the keys I could have sworn were on the table next to my bed. I started to feel irritable and flustered as I continued the search. My heart starts to pound, my memory got foggy and palms sweat and I feel that nervous feeling in the pit of my stomach. It’s yet another anxious morning!
The Anxiety Alert
When anxiety creeps in, you become apprehensive over an upcoming event. The future is anticipated with some kind of scary predictions that have no basis in truth. In today’s world, emotional and physical symptoms of anxiety can lead to poor concentration at school and work, increased heart rate, stress, sleeping problems, depression, and more.
Anxiety and stress are emotional and physical responses to perceived dangers that may not necessarily exist. Someone once defined FEAR as False Evidence Appearing Real and since most of us aren’t out hunting in the woods, it’s most times the little things that tend to push us over the edge—morning rush hour or misplacing those keys before you dash off the door. Fortunately, it’s pretty easy beating this kind of stress with few changes infused throughout the day.
Getting the Result you need
Enough sleep will help
With less sleep, come serious consequences. Lack of sleep not only affects our wellness, but the lack of sleep contributes greatly to our overall stress and anxiety. And can often turn into a vicious cycle if care is not taken, since anxiety often leads to disruption in sleep. Try to get seven to nine hours of sleep time during your anxious moments and see how less intense you get when you wake up.
De-clutter the Brain
When you have a messy workplace, it only aggravates the situation and you’re unable to relax. Thus, you can take about 15 minutes to tidy things up around your work area, and henceforth imbibe the habit of getting things cleaned and well arranged each day. That way, you can think rationally and leave little or no room for anxiety
Anxiety can throw our bodies off balance. We may lose appetite or even desire eating certain foods, often the wrong foods or comfort food. To support the body, ensure you eat nutritious foods that contain the essential nutrients your body needs, such as omega-3s and vitamin B, in addition to some healthy whole-grain carbohydrates for the wellness of the body. Studies have shown that vitamin B is great for improving mental health and omega-3s could reduce symptoms of anxiety and depression
Sometimes we can totally freak out. So in situations where something weighs heavily on your mind, commit to worrying over it for say a period of 20 minutes. Calm your mind, think of the possible outcomes, and try to visualize a happy calm place, then come up with an action plan and quit the thought when the 20 minutes time frame has elapsed. Then maybe call a friend after the allotted time has passed
Engage in Positive visualization
When anxious thoughts come tumbling into your mind, visualize yourself taking control with calmness, clarity, and ease. Never give in to the current mental state but focus on the positives.
Visualize yourself in a calm happy place or situation. This technique is referred to as “guided imagery” and it plays a key role in reducing stress.
Study meditation and learn to disengage your mind and switch off those negative thoughts.
Hang out with Friends
When you have lots of social connections and support, there’s a tendency that you will react less negatively to stress than those who go solo. Socializing has a way of stimulating the production of “happy Hormones” including, Endorphins, Serotonin, and Dopamine, which have an anxiety-reducing effect. So the next time you fall victim to an anxiety attack, get together with some friends and socialize, or, if that’s not possible, just go for a walk, you will be surprised just how well that clears the mind and lets you get things into perspective.
For a world where everything seems so perfect, thought that produces stress, depression and anxiety should never crop up. But we’re all human and our frailties can often cause us to worry unnecessarily. So when this happens some of the ideas suggested can be used to change our thoughts, relax the brain, calm the nerves, and get the body back into shape.