Most of us at one point of the day worry or feel anxious about something or another thing it may be about an exam, job interview, illness, or even first date. It is quite normal to worry as it is a part of one’s life but worrying persistently and excessively about anything could definitely take a toll on physical, mental, and emotional well-being.

Chronic stress and worrying can be one of the major symptoms of Generalized Anxiety Disorder, a very common anxiety disorder that involves stress, tension, anxiety, worry, negative thinking that can make one’s life very difficult and even affect concentration at home, job, school, exams or anything you do in your daily life.

SYMPTOMS

Excessive stress and anxiety can take a serious toll on physical, emotional, and mental health or wellness. Few common symptoms include –

  • Persistent Headache
  • Insomnia
  • Bodyache
  • Irritation
  • Lack of concentration thus decrease productivity
  • Nausea
  • Palpitations
  • Fear
  • Trembling
  • High blood pressure
  • Unwanted thoughts
  • Increased negative thinking
  • Nervousness
  • Feeling tired or restless most of the time.

TIPS TO MANAGE ANXIETY

Few tips to feel calm and manage anxiety –

DEEP BREATHS AND SMALL WALK

One of the easiest ways to reduce anxiety immediately is to go for a walk either with your favorite person or your headphones with your favorite music on. Long term exercise or walking release feel-good chemicals and reduce emotional outburst thus calming producing calming effects.

When anxious, your breathing pattern changes it becomes rapid and irregular. Take some deep breaths to reduce anxiety, decrease blood pressure, and heart rate thus producing calming effects.

DISTRACTING YOURSELF

Distracting yourself or shifting your attention from an activity that is causing anxiousness to some other activity that would interrupt your negative thoughts and anxiousness is a must.

Indulge in an activity that could make you feel good such as cooking your favorite dish, binging in some favorite comedy show, talking to your favorite person, painting, or reading your favorite novel or book.

EATING SOME ANTI – ANXIETY FOODS

Various food help in reducing anxiety naturally such as green leafy vegetables, Apples, Berries, Legumes. This food improves the quality of life with various health benefits and even beneficial in lowering anxiety levels.

HOT WATER BATH

Hot water or sauna bath reduces anxiety and relaxes the body. A hot water bath enhances mood, producing a calming effect and you can also pamper yourself with good tea/coffee/fresh juice as per your mood after that.

SPEND TIME WITH NATURE

Keeping yourself busy in some or another thing reduces anxiety to too much extent. If you are free and feeling anxious due to running negative thoughts in your mind spend time with nature. Sitting in the garden, enjoying nature, or doing gardening lowers heart rate, anxiety attacks, and stress hormones.

COMPLEMENTARY TREATMENTS LIKE MEDITATION, MASSAGE

Anxious every time? Try some meditation and good massage on daily basis. Meditating daily for at least 5 – 10 minutes help in reducing anxiety and improve general and mental well- being.

According to Mayo Clinic reports, massaging 60 minutes reduces stress hormone up to 30 percent after just one session.

TRY FOR GOOD NIGHT SLEEP

To beat anxiety, try to maintain a regular schedule of going to bed, even on weekends or holidays. Try to forgo napping after 3 p.m so that you could be able to sleep well and early at night.

LIMIT SCREEN TIME

Phone, T.V, Laptop emit light that keeps your brain awake and interrupt sleep. Checking emails, scrolling applications, binging Netflix trigger anxious thoughts and thus anxiety. Calm your brain by reading some good books or listening to soothing music before sleep to reduce anxiety.

On the final note, I would like to add if with these tips you are not able to manage or control your anxiety, Ask for expert advice or help from your doctor or counselor. Anxiety is treatable, so consider and trust yourself or your doctor to rest your body and mind and maintain your general and mental health being.

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