When it comes to managing anxiety, perhaps you’ve heard well-meaning suggestions coming from all sides: ‘just do yoga’, or ‘change your diet’ or ‘exercise more.’
While some of these strategies may help to enhance your mental health, it’s important to remember that there is no quick fix or easy solution to eliminate stress or anxiety from your life.
While anxiety may never vanish entirely, there are lifestyle changes that can support coping with it effectively. These changes don’t have to be so overwhelming either. Even just small actions can have a powerful impact on our anxiety levels.
In this article, we will discuss the signs of anxiety, as well as practical strategies that can alleviate symptoms of anxiety.
For more articles and information about anxiety, click here: https://www.betterhelp.com/advice/anxiety/.
Signs and Symptoms of Anxiety
Most people experience anxiety at some point or another, whether it’s prior to a big exam or presentation, or during a conflict with a loved one. Most of these feelings of worry and distress subside after a stressful event passes or is resolved.
However, for some individuals, anxiety is ongoing, intense and may interfere with the ability to carry out daily activities. If this is the case, it may be indicative of an anxiety disorder.
There are various types of anxiety disorders that have unique sets of symptoms. However, some general signs and symptoms that may signal an anxiety disorder include feeling restless or ‘on edge’, difficulty concentrating, sleep problems, physical discomfort (such as racing heart, breathing difficulties, muscle tension, gastrointestinal distress, lightheadedness, etc), and avoidance of feared situations.
If you believe you may be experiencing signs of an anxiety disorder, it is crucial to seek out the support of mental health professional. There are various types of treatment, such as psychotherapy and medication, that have been proven to be effective at reducing symptoms of anxiety and improving quality of life.
In addition to professional mental health care, there are additional strategies that may help to decrease your anxiety level. Let’s discuss some small lifestyle changes that may have an impact on alleviating your symptoms.
Also Read: 4 Common Types of Avoidance Behavior and How to Overcome Them
5 Small Lifestyle Changes that Can Help Reduce Anxiety
1. Incorporate one new antioxidant-rich food into your diet
Following a nutritious diet can have a significant impact on reducing anxiety. Studies have revealed that antioxidants may help to decrease symptoms of anxiety.
Aim to add at least one antioxidant-rich food (such as raspberries, strawberries, blueberries, black or kidney beans, walnuts, kale, spinach, turmeric, or ginger) into your diet this upcoming week.
2. Aim for ten minutes of moving your body
The idea of carving out hours at the gym can feel overwhelming. Thankfully, even just a few minutes of moving your body can improve your physical and mental well-being.
Try going for a stroll around your neighborhood during your lunch break, or putting on your favorite music and dancing before dinner. Exercise, even in ten-minute increments, can help to boost your mood and alleviate stress and anxiety.
3. Go to sleep fifteen minutes earlier
Lack of sleep can exacerbate symptoms of anxiety and make coping more challenging. If you feel as though you have been skimping on sleep lately, consider going to bed just fifteen minutes earlier.
Getting enough quality sleep is one of the most important things you can do for your overall well-being. Be intentional about avoiding phone or television screens right before bed, as that can interfere with your ability to fall asleep.
4. Become mindful of your caffeine use
While many of us rely on coffee to power us through the day, it is important to be mindful of how your daily caffeine consumption could be affecting you. Caffeine can amplify symptoms of anxiety such as increased heart rate, feelings of restlessness, or nervousness.
If you notice any of these effects, think of how you might take a small step towards reducing caffeine- whether it’s having one less cup of coffee while at work or refraining from caffeine after a certain hour of the day.
Also Read: Tips To Avoid And Handle Stress In Your Life
5. Check-in with someone you trust weekly
In living with chronic anxiety, support from others, whether from family members, close friends, or a community group is essential. Many studies have confirmed that social support can help to counter the effects of stress and anxiety in our lives.
To reap the benefits of this, prioritize a meaningful connection with someone in your life on a weekly basis. Processing your emotions and experiences with someone you trust can help you to cope with whatever you may be facing, and be reminded that you are not alone.
