Anxiety is the number one ranked mental disorder in the 21st century. Almost 4% of the global population suffers from anxiety. Which estimates almost 275 million people are suffering from anxiety. It includes 62% of females, that comprises 170 million of the population, while 38% of men, that estimates to 105 million people of the world. These statistics show that anxiety is spreading like an epidemic, and we should take measures to prevent it and fight this disorder.
Our physical and mental health is equally important for our well being. If you are physically fit, but not mentally alright, then you must give attention to it. People generally think that fitness refers to the physical fitness of a person. But what they do not give attention to is fitness refers to both physical and mental fitness.
Anxiety is a natural feeling of anxiousness and fear in response to stress. We all feel low and sad in different stages of our life, but it is temporary. But sometimes that anxiousness, sadness and uneasiness can become so much worse than it hastily affects your life. In anxiety disorder, fear and restlessness are not temporary. It gets worse by the time and affects the person’s health so much that they become home-bound or, even if they do not come out from their rooms. Those who suffer from anxiety attacks find it so difficult to deal with, but along with supportive and symptomatic treatment, one can control the symptoms of anxiety.
Common symptoms of anxiety include apprehension, motor tension, over-activity of the autonomic nervous system that causes lightheadedness, sweating, abnormally high heart pulse, abnormally high breathing rate, pain in the upper abdomen, dizziness and dry mouth.
If you have suffered from any of the anxiety symptoms, you must visit your doctor first, but along with medications, another supportive treatment is necessary. The more sedentary you stay, the more anxiety will attack you. Anxiety symptoms themselves, exacerbate it and deteriorates the quality of life. In this article, we are going to discuss tips that can help you reduce anxiety and improve wellness. Before you start reading these tips you should keep in mind that these tips are only tools to decrease general anxiousness on a day to day basis, for chronic anxiety disorders, these might not be very helpful. Because sometime it may cause asthma.
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Walking is a great remedy to reduce or get rid of the anxiety symptoms. Doing walk regularly shows many benefits like decreased ageing, good cardiac health, relief in arthritis pain, reduction in weight and so on. Along with that, it helps you to overcome the symptoms of anxiety and depression.
Experts say the 10-minute walk is better than a 45 minutes workout in fighting anxiety and depression. Workout elevates mood temporarily, while walking can provide several hours of relief from anxiety and depression.
Walking in greenery, in the fresh air, helps you to recover the energy that is depleted by man-made resources. Think of walking in a green bushy forest, or along a beach or in a green lush garden. All these views are so relaxing for your mind that they calm you down and reduce stress. Breathing in fresh air rejuvenates you and helps you to think positively. It is also a good tool to distract yourself from negative thoughts. When you are walking and seeing different things, feeling the wind, your brain thinks about those things and helps in getting rid of thoughts that provoke anxiety.
- Eat a well-balanced diet
To improve wellness and reduce anxiety, you should eat healthy food. Try to incorporate fruits and vegetables in your diet because they contain antioxidants that are beneficial for your health.
- Have a good night sleep
Make sure that you have taken a good night’s sleep to keep your physical and mental health good. Sleep deprivation can exacerbate anxiety attacks. Also, it can affect your physical health. When you sleep, your mind relaxes and helps in getting rid of undesired thoughts and stresses.
- Reduce caffeine intake
Caffeine is a nervous system stimulant. Therefore it can exacerbate anxiety attacks. Moreover, it can cause insomnia, that is a lack of sleep, which in turn is bad for your health. Have caffeine intake in moderation. If you notice that excess coffee or tea intake makes you stressed and anxious, try cutting back on it to prevent anxiety.
- Write down things that give you stress
Try to jot down things that make you feel stressed. Once you write, think why those things make you feel stressed. Then find a solution to those problems, address them and talk to yourself about it.
- Spend quality time with friends and family
According to research, spending time with family and friends releases oxytocin, that is a stress reliever hormone. This response is called the tend and befriend. Moreover, when you spend time with your loved ones, you get a feeling of self-worth and belonging that makes you feel happy and content. Also, talk to them about your stress and anxiety to find out practical solutions to your problems.
- Think positive
To eliminate negativity in your life, you must think positive. Try to change the perspective of thinking, and alter the negative emotions. Sometimes you have to address the emotions that are bothering you. Like if your job is bothering you and you are not enjoying it, leave the job.
Furthermore, if you are stuck in the traffic jam, try to focus on the beauty of the day rather than the traffic. You can be your best friend. Therefore, you must talk to yourself and address the problems. In case you find yourself worrying often, even though you are following all the steps, then you should seek out professional advice by visiting a psychologist in lahore or any mental health professional practising in your area.