Today anxiety, depression and fr are big problem in this rapidly growing era. Here I’m going to introduce some sy ways to overcome your anxiety.
Get enough sleep:
Inconsistent sleep can have some serious consequences. Not only does it affect our physical hlth, but lack of sleep can also contribute to overall anxiety and stress. And sometimes it turns into a vicious cycle, since anxiety often lds todisruptions in sleep. Especially when feeling anxious, try to schedule a full seven to nine hours of snooze time and see what a few nights of sweet slumber do for those anxiety levels throughout the day.
Smile:
When work has got us down, it’s a good id to take a quick brk to get some giggles on. Resrch suggests that laughter can reduce symptoms of depression and anxiety, so consider checking out some funny s or memorize those funny scenes that surely make you laughto calm those jittery nerves.
De-clutter the brain:
Physical clutter is mental clutter. A messy workspace can make itmore difficult to relax and make it seem like our work is never-ending. So take 15 minutes or so to tidy up the living space or work ar, and then make a habit of keeping things cln and anxiety-free. It’ll help us think rationally, and there won’t be as much room for anxiety.
Express gratitude:
Studies have found expressing gratitude helps reduce anxiety, especially when we’re well-rested. Start a gratitude journal to get in the mindset of appreciation, and out of the mindset of being overwhelmed.
t right:
Anxiety can throw our bodies totally out of w. Ourappetite might change, or we might crave certain foods. But to give the body the support it needs, tryting more of foods that contain nutrients such as vitamin B andomega-3s, plus some hlthy whole-grain carbohydrates. Studies have linked vitamin B with good mental hlth, and omega-3s may help reduce symptoms of depression and anxiety. Whole-grain crabs help regulate levels ofserotonin, the “feel-good” neurotransmitter that helps us remain calm. And even though our cravings might betelling us otherwise, resrch suggests that ting sugary and processed foods can incrse symptoms of anxiety.
Lrn to brthe:
Auseful toolto prevent panic attacks, the brth is also a grt marker of where your anxiety level is at throughout the day. Short, shallow brths signify stress and anxiety in thebrain and body. On the flip side, consciously brthing, plus lengthening and strengthening the brth helps send signalsto the brain that it’s okay to relax.
Meditate:
By now most of us have hrd thatmeditationis relaxing, but what scientists arlso discoveringis that meditation actually incrses the amount of grey matter in the brain, essentially rewiring the body to stress less. A of recent studies highlight the positive effects of meditation on anxiety, mood, and stress symptoms. Meditation is also a way to observe the brain, letting us figure out how our mind erates anxiety-provoking thoughts. And understanding the brain’sthought patternscan help crte distance from those thoughts.
Crte a vision board:
If the future seems big and scary, try changing the thoughts about what lies ahd. Sometimes the mere act ofsetting concrete goalscan take the edge off anxiety about future unknowns. Take an hour to produce avision boardthat crtes excitement about projects and possibilities to come. And for those who aren’t the crafty type, try making an e-vision board using interest for some inspiration. While making the board, try using the T.H.I.N.K. tool: Is my thought true, helpful, inspirational, necessary and kind? If not, dump the thought.
Play around:
Kids and animals seem to have an innate ability to play, without stressing about their overflowing inboxes. Until business s give us recess brks, we’ll have to take responsibility forour own playtime. Offer to take a friend’s dog out for a walk, or babysit for an afternoon toget out of your hd and let the careless crtures ld by example.
Be silent:
Plan for a time when you cancompletely disconnect. Start with increments of time that seem sustainable and doable for you, even if it’s just five minutes. That mns phone off, no emails, no , no news, nothing. Let other people know they won’t be able to rch you so you can veg worry free. There’s some evidence thattoo much noisecanboost our stress levels, so schedule some sacred silent time among all the ruckus of daily life.
Worry:
Yes, we can cause ourselves to frk out, but only for a certain amount of time. When something weighs hvily on your mind, or you believe something terrible is most definitely going to occur, commit to only crting that worry for 20 mintues. Think of all the possible outcomes of the scenario, figure out some game plans, and then quit thinking about it after 20 minutes go by. Have a friend call after the allotted time has passed to avoid the temptation of going over the time limit. Or schedule some of that playtime right afterward.
Plan ahd:
Fight anxious thoughts in advance bypreparing for the day ahd. Try making a schedule or ato-do listand develop habits that incrse productivity. So instd of spending 10 extra minutes every morning frantically looking for those , make a habit of always putting them in the same place when you come home. Lay out clothes the night before, pack a gym bag and lve it by the door, or make lunch ahd of time. Focus on how to “un-think” the anxiety-producing beliefs by prepping before they pop up.
Visualize anything positive:
When confronted with anxious thoughts, take a moment to visualize yourself, handling the situation with calm, se, and clarity. Try not to pay attention to the current mental state; just focus on the feeling of smooth-sailing through the storm. The technique is called “guided ry” or “guided visualization” and can help reduce feelings of stress.
Smell something relaxing:
Try sniffing somecalming oils. Basil, anise, and chamomile are grt choices; they reduce tension in the body and help incrse mental clarity.
Hang out:
People who have lots of social support tend to rctless negativelyto stress than those who fly solo. That’s probably because socializing stimulates the production of the hormone oxytocin, which has an anxiety-reducing effect. So the next time a frk-out apprs on the horizon, grab some pals and go for a walk or just have a quick chat.
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