We all experience some form of anxiety in our lives. According to mental health experts, anxiety is our natural response to stressful situations. It becomes a mental health disorder only when you start to feel disproportionate levels of anxiety. It is one of the most common mental health disorders in the United States, which affects over 40 million Americans.
Anxiety disorders are characterized by excessive fear, nervousness, worry, and apprehension. It can also affect your physical health and prevent you from doing several day-to-to activities. One of the main problems of anxiety is that it increases your blood pressure, which can lead to many cardiovascular diseases.
The treatment of anxiety disorders consists of a combination of medications, behavioral therapy, and psychotherapy. It is often recommended to treat anxiety disorders after managing alcohol dependence, depression, etc. Usually, doctors prescribe medications like antidepressants, benzodiazepines, tricyclics, etc. to manage anxiety. Recently, CBD also has been used as a natural remedy for anxiety disorders.
Here are some of the easiest ways to manage your stress and anxiety.
If you want to manage your stress and anxiety without any medications, start doing exercise regularly. It is proven that regular physical activities can relieve your mental stress and improve your mood. There are several studies to show that anxiety levels in people who exercise regularly are very low. This is because regular exercise can lower the cortisol levels and helps in the release of endorphins, the chemicals that can improve your mood and reduce your pain.
Another benefit of regular exercise is that it improves your sleep quality. With improved sleep quality, your anxiety and stress levels will be reduced. You will have a better physique when you exercise regularly, which will increase your confidence. This will help in promoting your mental wellbeing. Try walking, jogging, swimming, and yoga to keep your body physically active.
Coffee contains caffeine, a stimulant that could increase the levels of anxiety if taken in higher doses. The thresholds of caffeine the human body can tolerate are different in each person. Studies have observed that the anxiety levels in people who drink coffee regularly are much higher than people who do not drink coffee.
If you feel that drinking coffee makes you anxious, you should consider reducing the consumption of coffee; maybe one time a day. There are several studies that show caffeine can offer several health benefits but taking it in high doses can increase your anxiety levels. Therefore, try to reduce or avoid the consumption of coffee.
Try To Laugh More
It is often said that laughing is a great remedy for your health problems. That is why most of the therapists suggest watching sitcoms because they can bring a smile to your face. Laughing is a great remedy for anxiety because it can relieve your stress response and also alleviate your tension by relaxing your muscles.
Studies have shown that laughter has many long-term benefits. Laughing will help to improve your immune system and alleviates your mood. A recent study among cancer patients showed that stress and anxiety relief in patients who were in the laughter intervention group was much better than the patients who were not in the group.
There are several supplements that help in reducing stress and anxiety. Some studies have shown that foods that are rich in omega-3 fatty acids help to reduce anxiety levels. A recent study has found that taking omega-3 supplements will reduce the symptoms of anxiety by 20%. Another supplement that you can try for anxiety relief is lemon balm.
A herb known as ashwagandha, which is widely used in Ayurvedic medicine is very effective in reducing stress and anxiety. The polyphenol antioxidants present in green tea provides a lot of health benefits and also increases the serotonin levels, which helps in lowering your anxiety and stress levels.
Another supplement that health experts usually recommend to reduce anxiety is the valerian root. It has a tranquilizing effect that helps to improve sleep quality. The valerenic acid present in the valerian root alters the gamma-aminobutyric acid receptors in the body to lower your anxiety. You should note that some supplements may interact with the medications, so talk with your doctor before start taking them.
Spend Time With Your Family
Try to spend time with your family and friends if you are going through a stressful situation. Friends and family will give you support during the tough times and you can get through stressful situations. Being with friends and family will give you a sense of belonging and self-worth.
A recent study has found that spending time with family and friends will help in the release of oxytocin, a stress-relieving hormone secreted by the pituitary gland. According to statistics, people with fewer social interactions are more likely to suffer from anxiety and depression.