According to statistics, about 246 million people worldwide suffer from chronic anxiety disorder. In general, anxiety is normal and even helpful. The problem starts when anxiety becomes chronic. Then, you become paranoid that something dangerous or complicated might lead to a negative outcome, when those things don’t need to be worried about. When you suffer from anxiety, the brain releases adrenaline, cortisol and other hormones that interfere with the body’s normal behavior. As a result, you may experience discomfort and some side effects, such as headaches, dizziness, depression, high blood pressure, and digestive disorders such as constipation or diarrhea.
Prolonged feelings of uneasiness such as worry or fear can easily overwhelm a person leading to depression or anxiety. However, if one can handle anxiety well or will self-heal, then maybe such stress and anxiety will turn into motivation for life. So how do you deal with anxiety and self-heal? Today, we will teach you 15 ways to deal with anxiety.
- Limit the intake of caffeine
Studies have pointed out that caffeine can aggravate anxiety because it doubles the concentration of cortisol in the blood and reduces a natural body relaxant: gamma-aminobutyric acid. This can make people in a long-term tension and anxiety, so you should try to limit the intake of caffeine.
- Eliminate or reduce the intake of alcohol
While alcohol can help relax, and while it is true to a certain extent in moderation, excessive alcohol consumption can exacerbate your feelings of anxiety. Alcohol can alter your serotonin levels and raise your stress level. According to studies, 20% of people with anxiety disorders are highly dependent on alcohol.
- Maintain a balanced diet
There are over 10 million neurotransmitters that pass between our digestive tract and our brain. All the food you eat affects your thoughts, so you must consume protein, carbohydrates and vegetables. Also, use fruit as a snack between meals and drink plenty of water. Foods rich in folic acid (a type of vitamin B), such as asparagus, watercress, spinach and nuts, and foods rich in vitamin B6, such as fish, chicken, bananas and vegetables, stimulate the production of serotonin. Therefore, these foods belong to the “happy hormone” group.
- Eat three full meals a day, with two small meals in between
Anxious people have a tendency to skip a meal. Professor Rong Xinqi believes that skipping a meal can lead to other more harmful and complex disorders in the long run, such as anorexia and bulimia.
- Get enough sleep
Anxiety can lead to sleep disorders, and lack of sleep can exacerbate anxiety. After eight hours of sleep, body temperature, heart rate and nerves are lowered, all of which will reduce anxiety levels. Studies have pointed out that sleep clears the mind and helps you see things from a clearer perspective.
- Use exercise to deal with anxiety
When exercising, the body releases endorphins that suppress pain, which can produce a sense of well-being. Exercise can also help you sleep better, reduce mental fatigue and improve cognitive ability.
- Accept that you can’t control everything
Change your perspective on all possible stressful situations and focus only on the important things you can fix. Often times, your fears can keep you from actually understanding your perceived situation. Focus only on the solution, because all problems have solutions. If something doesn’t have a solution, it’s not a problem. Only worry about things that you can control. It will reduce your anxiety level.
- Always do your best
When things don’t go the way you think they should, don’t go for perfection or torture yourself. Here’s a tip: True perfection doesn’t exist. Take pride in your accomplishments and learn from your failures. No one can gain from something that works on the first try.
- Keep a positive attitude
Recognize that many of your fears are unjustified. There is a positive side to everything (even a bad situation) and it is always temporary. So, keep your focus on the positive things around you.
- Discover your fears
Analyze which situations make you feel anxious. To do this, you can even keep a journal. These anxieties usually have a similar pattern. For example, it may be the difficulty of working with a supervisor, distrust in the behavior of others, or the overwhelming responsibility you are forced to take on. Once you have discovered the cause of your anxiety, try to resolve it yourself or seek professional assistance.
- Believe in yourself
Know that you can overcome any situation you face. In fact, you do it all the time. Otherwise, you wouldn’t be in the position you are in now. So, for better or worse, you can succeed. There are exercises and activities that can help overcome anxiety. To do this, you also have to occupy your mind with positive things. Let’s look at some exercises.
- Deep breathing
Deep breathing exercises help oxygenate the brain and regulate the heart rhythm. In addition, take some time out of your busy schedule each day to focus on your breathing. Every morning in the first five minutes of your day or when you get home, this will benefit your health.
- Take a moment of rest
Rest is necessary for your health and brain. Stay away from situations that cause you stress, even if only temporarily. This doesn’t mean you can’t fix them, but sometimes you can put them aside. Then, take a moment to rest and breathe deeply, which will help you see everything differently. Do other activities, such as going to the movies, doing community work or taking classes.
- Hypnotic Self-Healing and Meditation
If you are not familiar with hypnosis self-healing and meditation, you can go to a counseling center or meditation center. If you already know how to do it, then go ahead and spend at least 20 minutes a day. Doing so will train your brain to help control the destructive thoughts that cause anxiety.
- Consult a doctor
If you think you have suffered from anxiety and that it is beyond your control, don’t hesitate to seek the assistance of a psychotherapist or other professional who has the ability to help control it. You will be surprised at how much help they can provide.