Have you ever experienced heart racing after a potentially harmful or frightening encounter? Perhaps you’ve observed that when you’re having a difficult talk, your chest tightens.
Everyone suffers from anxiety at some point in their life, but many circumstances might impact how frequently you feel nervous, how severe your symptoms are, and what triggers your anxiety.
What is Anxiety?
Anxiety is the typical reaction of your mind and body to stressful conditions. Anything that puts your health at risk is considered a source of stress. This danger might be physical, emotional, or psychological, eliciting various responses from you.
Anxiety can manifest as a physiological reaction, such as rapid breathing or sweating, an emotional response, such as rage or concern, or behavior changes, such as eating or sleeping patterns. In most circumstances, the anxiety-inducing incident is just transitory, and your symptoms will go away.
Addressing the core source of your worrisome thoughts can be challenging, especially during a pandemic, because anxiety can be produced by various causes and frequently more than one issue at a time.
From your health to work to your habits and usual lifestyle, the coronavirus has posed risks to your well-being.
Learning to deal with unpleasant, stressful events – whether they’re short-term or don’t have a clear endpoint – is an important skill to keep your mental health in check.
If you’re seeking fast ways of managing your symptoms in the present and long-term tactics to reduce the amount of anxiety you experience, here are a few scientifically proven solutions.
Increase Your Physical Activity Level
Engaging your body on a routine basis may make you feel less anxious. A 6-week study of 185 college students revealed that doing aerobic exercise two days a week lowered the total felt stress and anxiety symptoms related to uncertainty considerably. Furthermore, the exercise program decreased self-reported depression significantly.
Additional research has found that exercising lowers levels and enhances mood, whereas sedentary behavior can increase stress, bad mood, and sleep difficulties. Furthermore, regular exercise has been demonstrated to alleviate the symptoms of common mental health issues, including anxiety and sadness.
Supplements such as CBD and Kratom may be used to help manage anxiety. According to a 2017 review, Kratom improves mood and reduces stress in some consumers. Kratom is a herbal remedy from Southeast Asia and is capable of so much more.
Kratom is available in several strains, but one of the best to help with anxiety is green vein Borneo Kratom. CBD is derived from the marijuana plant, and unlike other marijuana products, it does not include the psychoactive compound tetrahydrocannabinol or THC. Many alternative healthcare stores sell CBD oil without requiring a prescription. According to a preliminary study, it holds promise for reducing anxiety and panic attacks.
Spend Time with animals
Companionship, affection, and support are all things that pets provide. According to research published in 2018, pets can help individuals with various mental health conditions, including anxiety.
Whereas many people like cats, dogs, and other small animals, allergy sufferers will be relieved to find that a pet does not have to be hairy to assist. A 2015 study discovered that tending after crickets can help older people’s mental health.
Spending quality time with pets can also help alleviate worry and tension after a traumatic event. According to a comprehensive analysis published in 2015, spending time with horses and grooming them might help ease some of these symptoms.
Meditation can help calm anxious thoughts, making stressful situations easier to handle. A variety of meditation techniques, including mindfulness and yoga-based meditation, may be beneficial.
The use of mindfulness-based meditation in treatment is becoming increasingly common. It appears to be highly beneficial for persons with mood and anxiety problems, according to a meta-analytic evaluation published in 2010.
Writing a Journal
Finding a means to communicate your worry might help you feel more in control. According to a study, journaling and other types of writing might help people manage anxiety effectively. From a 2016 study, creative writing can help children and teenagers cope with stress.
Aromatherapy Can Help
Stress and anxiety can be relieved by inhaling relaxing plant oils. Some smells work better for some individuals than others, so try out a few different combinations.
Lavender, in particular, may be beneficial. The benefits of lavender aromatherapy for insomnia in 67 women aged 45 and 55 were investigated in a 2012 study. According to the findings, aromatherapy may also lower heart rate in the near term and aid with sleep problems in the long run.
Get Quality Sleep
Sleep and anxiety are very much interconnected. Because sleep is our body’s time to rest and rejuvenate each day, it is at the heart of our health and fitness. When you don’t get enough or good sleep, your job or academic performance suffers, your risk of an accident rises, your mood suffers, and you’re more likely to develop chronic health conditions, including obesity, diabetes, and heart disease.
While anxiety is an inescapable aspect of life, it has a negative impact on your physical and emotional well-being. Fortunately, some evidence-based practices can help you reduce anxiety and enhance your overall mental health.