7 Tried & Trusted Ways to cope up with Anxiety!

 

Anxiety is a feeling of fear, nervousness, worry and uneasiness; it is the body’s natural response to stress. It’s a feeling of fear about what’s to come. However, it differs from fear, which is the body’s natural response to immediate danger. Some of the common symptoms of anxiety include restlessness, irritability, frequent urination, upset stomach, insomnia, fatigue, etc. According to experts and surveys, Anxiety has become the most common mental health disorder in India, affecting more than 18% of the population. And the worst thing is that experts have predicted the numbers are going to increase in future. Hence, it has become necessary to pay attention towards this mental health issue, so that your everyday life and work don’t get affected. In this article you will get to know about some of the best ways to deal with anxiety and lead a more relaxed life!

1- Practice Deep Breathing.

This is a great way to deal with anxiety issues. As oxygen plays a great role in working of your brain, when you intake a good amount of oxygen it calm down your mind. Thus, practice deep breathing exercises to calm your nervous system. Inhale slowly through your nose for a count of five, hold your breath for a count of five, and then exhale slowly through your mouth for a count of six. This is a proven technique to deal with anxiety issues and can help reduce the physical symptoms of anxiety disorders in your body.

2- Practice Meditation daily at morning.

Engage in meditation at every morning for at least 15 minutes to stay grounded in the present moment. Meditation is an excellent mental exercise known for its various benefits since ages. There are several types of meditation; but you can choose whichever suits you the best, for example in case you suffer from overthinking and negative thoughts very often, then opt for Mindfulness meditation, it can help you observe anxious thoughts without judgment and reduce their intensity over the time.

3- Go for regular Exercise.

Physical body and mental health are connected from each other in certain ways. When your mind isn’t at peace you feel physically lazy and unwell. Hence, during such time you need to give charge to the physical body which can help you to keep your mind calm. Physical activities release endorphins, which are natural mood lifters. Therefore, aim for at least 30 minutes of moderate exercises every day in a ground or park to help reduce anxiety.

4- Have a Healthy Diet.

Food plays a vital role in building up your physical as well as mental health. What you eat doesn’t only affect your physical body but the mind as well. Having a balanced diet in which all nutrients you need is fulfilled is must to cope up with anxiety. Therefore, try to consume a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and Omega-3 fatty acids. And avoid excessive caffeine, sugar, and processed foods, as they can exacerbate the symptoms of anxiety, making you to feel even worse.

5- Have Adequate Sleep.

Sleep plays an important role in mental health issues, it is because during this time the mind gets time to get rest and prepare for the next day. Lack of sleep can increase anxiety and you can feel more exhausted and fed up. Therefore, try to prioritize getting enough sleep every day, create a relaxing bedtime routine and maintain a consistent sleep schedule. According to experts, at least 6 hours sleep is must for every individual.

6- Do Stress Management.

In today’s hectic life stress has become a part of your life. Every individual experience it due to either personal or professional reasons. Hence, it is mandatory to manage stress by some ways, thus, learn to identify and manage sources of stress in your life. Try to avoid or solve those things that trigger you, this can be done through setting boundaries and seeking support from friends or family members. And on the other hand for refreshing your mind, engage in those activities or hobbies that bring you joy and relaxation, i.e. Reading, writing, painting, singing, dancing, etc.

7- Seek Professional Help.

If after trying all the above suggested ways also doesn’t help you and the anxiety significantly impairs your daily life, then consider seeking help from a mental health professional. As if anxiety disorder is left untreated for a very long time, it can bring serious consequences. It is necessary to reach expert on time, before it gets too late. There are several ways of treating this disorder, therapies such as cognitive-behavioral therapy (CBT), can provide you with effective tools and strategies for managing anxiety. Therefore, never shy to disclose your mental health and reach for proper treatment.

Conclusion

Dealing with anxiety is crucial for maintaining good mental health. Just like your physical body, your mind too gets unwell. Thus, at such times just like you reach to a doctor for treatment; seek help from mental health expert for treating your mind. Never feel shy to disclose your mental illness, as this is a common thing and anyone can experience it at any time. On the other hand, remember that everyone's experience with anxiety disorder is unique, and what works best may vary from person to person. Thus, it is important to explore these strategies and adapt them to your specific needs. Additionally, seeking support from a therapist or counselor can provide personalized guidance and help you develop a tailored plan for managing your anxiety effectively.