10 Tips to cope with Anxiety

 

    

Anxiety and depression are often together, but they have different symptoms and causes. People with depression may feel hopeless or restless. On the other hand, people with anxiety tend to avoid situations they are uncomfortable in. 

     Anxiety is a common mental health condition and some people experience it more than others. It can be debilitating for some people, especially those who already struggle with another mental health issue.

 

 There are many things that can help reduce symptoms, including seeking professional support if you think you need to. However, not every person experiencing anxiety struggles with it to the same degree as someone else does. 

Symptoms of anxiety vary. But the most common include feelings of stress, nervousness, tension or jitteriness, difficulty concentrating, trouble sleeping and difficulty thinking. Some people experience these symptoms much more frequently than others. 

 If you are suffering from anxiety, you may also worry about your future or even what might happen in your personal life. You may find it hard to relax or engage in activities that interest you because of how anxious you are. While anxiety can get the best of you, there are ways to cope with it on its own. 

 

 

Here are ten tips to try to help you get through this difficult time:

 1) Get a good night's sleep.

 Getting enough sleep allows you to rest and recharge. This in turn helps build up your body chemicals such as serotonin, which are important for positive feelings and moods. When we sleep, our immune system releases endorphins, which make us feel happier. 

So getting enough sleep is a great way to keep yourself calm and relaxed as well as give you more energy to tackle the day. 

 

2) Eat healthy foods. 

 Eating foods that contain lots of vitamins, minerals and fiber as well as good fats keeps us nourished. These nutrients will help keep brain cells active and clear out toxins that accumulate in our brains over time.

 Foods high in omega-3 fatty acids, found in fish oil, flaxseeds and walnuts, also benefit the mind and can help treat depression, anxiety and sleeplessness. Try adding foods such as nuts, seeds, fish, eggs and avocados to your diet. 

  

 3) Sleep more. 

 Sleeping less than six hours per night could cause stress hormones to increase in the blood. So, make sure you are getting enough sleep to protect your health. Also, avoid napping during the evening when you might fall asleep. That way you can wake up refreshed and ready to tackle the next day. 

If sleep becomes too challenging for you to function normally, then talk to your healthcare provider for an alternative type of treatment. 

 4) Don't take certain medications. 

 Certain psychiatric drugs, like antidepressants or sedatives, can make you experience anxiety if used excessively for long periods of time. Talk with your doctor before starting any new medication or discussing possible side effects. You might learn something that is beneficial for you while talking with them.

 Another thing to think about is whether a prescription drug is necessary. Ask the pharmacist if he would prescribe anything that might help alleviate your symptoms. Always talk with your doctor before taking any new medications or supplements. 

 5) Don't smoke. 

 Nicotine in cigarettes is a stimulant that makes one feel happy and energized. Smoking can cause weight gain, which may affect your ability to manage your emotions and think clearly. Instead of smoking, try a non-nicotine supplement to reduce cravings and improve your focus. 

 6) Learn relaxation techniques.

 Learning meditation, yoga, tai chi, deep breathing exercises and guided imagery can help you slow down and become aware of how your thoughts and feelings are affecting you. They can also help you learn self-care, so you don't succumb to intrusive thoughts and thoughts of doom. 

 7) Get physical activity. 

 Physical exercise does not just help you stay fit, but also improves your mental health. Even mild aerobic exercise can help you feel healthier. Do something physical and mentally stimulating throughout the day instead of simply sitting at home watching TV. For example, go for a walk around the neighborhood. 

Or if you've had a stressful day at work, take a 30-minute nap. Taking care of your body physically by exercising helps keep you focused. It will also keep your minds busy. 

 

 8) Keep a diary of your day's activities to review your progress. 

 Keeping your daily journal will help you track your accomplishments and help you identify areas that need improvement. By writing down your successes, you will develop a better understanding of your goals and be able to modify your actions accordingly. 

The journal will also remind you of how positive changes in you can impact your mental health and motivate you to push forward. 

 9) Keep a journal of your thoughts about your illness. 

 Writing down negative feelings about yourself, or even those that you are feeling angry about, will set you off. Journaling can help you process these thoughts and release them in a safe place. Record any thoughts that create feelings of anger or sadness and discuss how you can feel more optimistic. 

 10) Practice gratitude. 

 Gratitude is the best way to counteract negative thoughts and feelings. Practicing gratitude will show how much you appreciate people, places and other things in your life. Once you start focusing on the positive, you'll see an upliftment in your mood for days to come.