Anxiety is defined as an uncomfortable feeling of nervousness, fear or worry that grip people due to a present or future situation. It is an epidemic worldwide and the modern-day stressful lifestyle is considered to be a big contributor to it. Let’s learn about some effective measures to beat anxiety.
Exercise is one of the best things you can do to combat stress. The benefits are strongest when you exercise regularly. People who exercise regularly are less likely to experience anxiety than those who don’t exercise.
There are multiple reasons behind this :
Stress hormones: Exercise lowers your body’s stress hormones like cortisol in the long run. It also helps release endorphins, which are chemicals that improve your mood and act as natural painkillers.Sleep: Exercise can also improve your sleep quality, which can be negatively affected by stress and anxiety.Confidence: When you exercise regularly, you may feel more energetic and confident in your body, which in turn improves mental wellbeing.
Try activities such as walking, dancing, rock climbing or yoga. Activities such as walking or jogging that involve repetitive movements of large muscle groups can be particularly anxiety relieving.
Deep breathing :
Mental anxiety activates your sympathetic nervous system, signaling your body to go into “fight-or-flight” mode. During this reaction, stress hormones are released and you experience physical symptoms such as a faster heartbeat, quicker breathing, and constricted blood vessels. Deep breathing exercises can help activate your parasympathetic nervous system, which controls the relaxation response. The goal of deep breathing is to focus your awareness on your breath, making it slower and deeper. This helps slow your heart rate, allowing you to feel more peaceful.
Listen to soothing music :
Listening to music can have a very relaxing effect on the body. Slow-paced instrumental music can induce the relaxation response by helping lower blood pressure and heart rate as well as stress hormones.
Take a yoga class :
Yoga has become a popular method of stress relief and exercise among all age groups. Some studies have examined yoga’s effect on mental health. Overall, studies have found that yoga can enhance mood and may even be as effective as antidepressant drugs at treating depression and anxiety. It may help lower cortisol levels, blood pressure, and heart rate and increase gamma-aminobutyric acid (GABA), a neurotransmitter that is lowered in mood disorders.
Spend time with friends and family :
Social support from friends and family can help you get through stressful times.Being part of a friend network gives you a sense of belonging and self-worth, which can help you in tough times. One study found that for women, in particular, spending time with friends and children help release oxytocin, a natural stress reliever.
Reduce your caffeine intake :
Caffeine is a stimulant found in coffee, tea, chocolate and energy drinks. High doses of it can increase anxiety. People have different thresholds for how much caffeine they can tolerate. If you notice that caffeine makes you jittery or anxious, consider reducing or completely eliminating it from your diet.