Do you find yourself drumming your fingertips nervously on any flat surface you can find? Picking your lips? Fidgeting with whatever’s close to you? Does your heart beat faster, or do you find yourself breathing faster when you think of something even remotely stressful? If you answer yes to some or all of these questions, you might have anxiety. And you are not alone.
Anxiety is your body’s response to stress, and it is one of the most common mental illnesses in the world - more prevalent now than it was before. Anxiety can be of different types for different people. For some, the signs are only exhibited when they are under stress, but for others, it can manifest into an anxiety disorder, at which point it disrupts their usual routines, necessitating professional help to correct the situation.
Since the symptoms of anxiety can vary from person to person, there is no single cure for it. However, there are some steps you can take to reduce the level of anxiety you feel. Here are a few tips and tricks that you can follow daily to get your anxiety under control.
Deep breathing or meditation
One of the symptoms of anxiety is hyperventilation or rapid breathing and one way to combat this is to take deep, long breaths to calm yourself down. Try closing your eyes and breathing in for 4 seconds, and then breathing out for 4 seconds - keep repeating this breathing pattern/rhythm for about 5 minutes. By doing this, your breathing would even out and you will find yourself more relaxed and focused. This imparts a greater sense of calm into your body thereby easing early signals of anxiety.
Keeping your mind and body healthy
Anxiety can manifest itself in unhealthy sleeping patterns. Stress and overthinking (which are both associated with anxiety) have a tendency to keep you up at night, reducing not only the number of hours of sleep you get but also the quality of your sleep. Therefore, keeping your body healthy, and having a regular sleep cycle is of the utmost importance to keep your anxiety at bay. Exercising regularly and eating healthy, well-balanced meals also goes a long way in reducing anxiety.
Talk to someone
Anxiety can often lead to overthinking, and that can lead to more stress and heightened negative emotions. If you are someone who overthinks, chances are you also withdraw or isolate yourself from others and are left to deal with your thoughts by yourself. This is not good, as you’re allowing the anxiety to manifest further. Instead, talk about what you’re feeling to someone. It can be a close family member or a friend, or even a therapist. By talking it out, you let go of some of that baggage and that will stop the anxiety from growing.
Keeping yourself busy
Sometimes, the best way to get your anxiety under control is to keep busy. Doing small activities that require concentration and focus can keep your mind active and your anxiety at bay. These activities can be small menial tasks around the house, like washing dishes or gardening, or it can even be a hobby, like painting or playing music. Activities like these can alleviate stress and are relaxing at the same time, thereby reducing anxiety.
While practising these tips can help you minimise your anxiety, it is important to note that people can experience anxiety at varying levels. If your anxiety levels are severe and are causing disruptions in your daily activities, it is recommended you seek professional help. Contact Chola MS for best health insurance plans in India.