Anxiety disorder is a very common phrase that is heard today. It is also considered one of the most common mental health conditions in the world. Sometimes people without a diagnosable anxiety disorder feel anxious. There are many tips and solutions that can help handle this, including exercise, yoga, and music therapy.
This blog outlines tips and techniques for developing a calmer, less anxious state of mind. Read on to learn more..
Exercise is one of the best solutions to calm anxiety.
There are two ways to this- Firstly, it decreases levels of stress hormones within the body. Secondly, it makes people focus on the task of exercising and will distract them from ruminative thoughts.
On its own, exercise was less effective than standard anxiety treatments such as medication or talking therapy. However, exercise combined with these treatments proved more effective than the treatments alone.
If anxiety levels are high then further studies or even consultation with an expert is necessary to establish the type, duration, and frequency of exercise that may lead to the greatest improvements in anxiety.
2. Practice yoga
Yoga has been around for centuries and it is said to be one of the most beneficial forms of exercise for anxiety. A 2015 study showed that the effects of yoga on nervous system function and mood. It also said that yoga decreases the heart rate, blood pressure, and cortisol levels.
Yoga also leads to a decrease in symptoms of depression and anxiety. It also reduces levels of molecules called cytokines in the blood. The immune system releases cytokines in response to stress.
3. Drink Less Caffeine
We all know about the hormone called Adrenaline. This hormone plays an important role when involved to create a fear response. Caffeine causes a spike in adrenaline levels, and this can make some people feel anxious or on edge.
Coffee is one of the most popular sources of caffeine and this can sometimes be the cause to trigger your anxiety levels. People who notice a connection between their caffeine intake and anxiety should try cutting caffeine out of their daily diet. The progression towards cutting down should be done in a slow manner otherwise you might end up with caffeine withdrawal which can be worse and eventually lead to physical symptoms similar to anxiety.
4. Avoid Procrastination
People with anxiety have the habit of putting off important tasks or projects to temporarily avoid stress. However, procrastination only leads to a last-minute rush to complete tasks before a deadline. This eventually leads to greater stress and anxiety. In fact, research shows that this type of stress may trigger a range of stress-related health problems.
People who are prone to procrastination should benefit from talking therapies that focus on stress management and emotional regulation.
Talking therapy involves talking to a mental health professional in a one-to-one capacity or sometimes these are even conducted as part of wider group sessions.
Some common talking therapies for anxiety include:
Counseling is a short term therapy option. This kinda therapy typically lasts for several weeks. The counselor’s goal here is to help people develop strategies to manage stressful situations.
Some people use the terms counseling and psychotherapy interchangeably, but there are some subtle differences.
Like counseling, psychotherapy aims to help people balance their emotions and improve their stress management skills.
However, the difference is that psychotherapy tends to be a relatively long term therapy that may cover a broader range of mental health issues.
Cognitive-behavioral therapy (CBT) is the type of therapy that helps people recognize how negative thought patterns can influence their mood and behaviour.
A simple example is, a person who is anxious about attending a social gathering may have thoughts such as “nobody will talk to me.” This thought itself may intensify the anxiety, and the outcome may end up with the person avoiding the event altogether.
CBT aids in replacing these negative thoughts and habits with positive and constructive ones. Over time, with the right path, this can lead to reduced anxiety.
In the end, you need to do your best. Instead of aiming for perfection, which isn't possible, be proud of however close you get. Accept that you cannot control everything and take it one slice at a time.