Anxiety is a disorder that causes excessive feelings of worry or fear. People suffering from anxiety disorder allow these feelings to become burdensome and disrupt everyday routines. Symptoms of anxiety include muscle tension, trembling, rapid heartbeat, dizziness, nausea and the inability to concentrate. Anxiety symptoms can range from being mild to debilitating. You may notice these symptoms become highly exaggerated before facing a daily challenge or attending an event. Stress is a prime contributor to the onset of anxiety.
Control stress
Reducing or avoiding stressful situations can help alleviate symptoms of anxiety. Start by identifying the situations that make you feel stressful (traffic, job), then try taking steps to control them. If traffic is causing stress, take a different route or leave the house a little earlier. If you have a lot of extra responsibilities, try eliminating some tasks. Let go of anger by practicing forgiveness. Organize your daily activities, and complete only the tasks that are necessary. Make time for yourself by participating in a favorite recreational activity or just reading a book in the park, and try to find something to laugh at daily. Laughter is a natural stress reliever. And be sure to get enough sleep every night (eight hours if possible). Lack of sleep causes you to feel stressed, which can lead to anxiety.
Mind techniques
Redirect your anxieties into positives energies by practicing deep breathing techniques. Close your mouth and deeply inhale through your nose, and then hold your breath for a count of seven. Exhale through your mouth completely to a count of eight. Repeat this cycle three times for a total of four deep breaths. This exercise helps to promote an overall feeling of calm.
Diet and Exercise
Take a multivitamin daily to make sure your body has all the nutrients necessary for remaining balanced. Cut out sugar and limit caffeine. Sugar negatively affects blood glucose levels and can make you jittery and nervous, and caffeine mimics and exaggerates symptoms of anxiety. Consume alcohol in moderate amounts (one glass daily) is good for calming nerves and incorporate protein in your diet to help stabilize sugar levels. Protein can be found in foods like meat, fish, chicken, beans, nuts and yogurt. Fish oil or omega 3 fatty acids help the body to relive anxiety. You can take Omega 3 supplements as directed on the bottle (they come in pill and liquid form), or eat fatty fish such as salmon or mackerel two to three times per week.
Exercise on a regular basis. Practice meditation to remove any negative thoughts and try yoga to relax both your body and mind.
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