With the adding responsibility of growing up and stress, anxiety can be common for a normal adult. In fact, according to the Anxiety and Depression Association of America, roughly 40 million adults are suffering from Anxiety Disorder.
While you can sometimes control it, prevailing anxiety can lead to negative thinking and excessive worrying from time to time. It could affect everyday habits, work responsibilities, and productivity.
Here are some simple steps in warding off anxiety:
Accept, Reframe and Relabel
Facing anxiety episodes can put you into thoughts that are too far from reality.
The first concrete step in facing anxiety is acceptance. When fears become too difficult to control, accept that not every intrusive thought is true and something to worry about. Also, it will be good to use acceptance-based strategies such as identifying thoughts, labeling these, and being mindful of the moments when they appear and when they recede from your awareness.
Reframing and relabeling your anxieties is a better strategy than letting them control you. Instead of getting used to the episodes, try to reframe your thoughts more logically. Consider these intrusive thoughts are correct by facts or just a product of your fears.
Movement or Play as a Distraction
When you have an anxiety attack or feel one coming, you can try to distract yourself. You can stand up or move away from a stool where you are sitting. Doing something completely random and different can disrupt you from adding up to your already training thoughts.
Besides that, doing something that you like, such as playing online games, doing a hobby, or cooking new meals, can distract you from unpleasant thoughts.
Modify Your Diet
Sometimes an inappropriate diet can be rooted in a persisting anxiety episode.
Sweet foods and treats seem to be a go-to food to calm anxiety, but research shows that it does more harm than good to your condition. Eating too much sugar can worsen your anxiety.
Similarly, while a staple during stressful times, too much caffeine can be bad when warding off anxiety. Drinking coffee can boost energy levels, but extra energy can induce an unpleasant anxiety attack.
Fighting off anxiety through diet does not mean you have to walk away from sweets and caffeine forever. You need to take these foods in moderation.
For instance, instead of having more than three cups of coffee a day, try to level it down to one or two standard cups. Instead, you can take warm tea, which has lower caffeine, as an alternative to your morning espresso.
Meditate or Work Out
Having a light and low-intensity workout is one of the better solutions to fight anxiety. Physical activity such as a workout may help in raising endorphins and serotonin levels in the brain. It can help in positively rephrasing your emotions.
Doing regular workouts can boost your self-esteem too. Becoming fit can result in more positive outlooks in life and a better overall feeling. That’s why going to the gym can be an excellent coping mechanism for anxiety.
If workouts are too much, see if a simple form of meditation can be great for you. Yoga is a meditation practice that combines different poses and controlled breathing to reduce stress and anxiety with simple routines and major mental health benefits. It is an excellent anti-anxiety measure that almost everyone can do.
If you want to learn more about how to fight anxiety, this FAQ could be what you need to read today:
How can I stop anxiety fast?
Most of the time, fighting off anxiety can take time. But if experiencing anxiety attacks, consider taking an urgent measure. It may include deep breathing, closing eyes, and practicing mindfulness. Reframing thoughts and thinking of a happy place may also help for some. Keeping a lavender scent on hand can keep the body relaxed. Taking medications such as Benzodiazepines may be preferred when a looming anxiety attack becomes recognized.
What triggers anxiety?
Anxiety can trigger a lot of factors. One example is negative thinking and worrying about many things, which stem from fear of uncertain events or undesirable results. Selective memory and attention can also trigger anxiety.
Biased thinking can exert exaggerated thoughts and predictions about an event which may lead to anxiety. Avoiding causes of anxiety through not paying attention to the worries right away may tend to backfire in the long term, creating a cycle.
Can anxiety be cured?
With enough patience in undergoing therapies, treatment, or medication, anxiety is manageable. Aside from that, doing simple activities such as lifestyle changes, engaging in regular and light workouts, eating smart can help avoid the worsening of anxiety in adults. You may also focus on the thoughts you get during an anxiety episode, relabeling them if they are still valid and factual. Aromatherapy is also a good way to alleviate anxiety symptoms.
What vitamins help with anxiety?
Taking vitamins in curbing your anxiety can also be helpful. It promises concrete results with fewer or minimal side effects. However, in taking one, it is still essential to coordinate with your family doctor or primary care physician to assess if these vitamins are suitable for your current situation. The following vitamins and supplements can be prescribed to you by your trusted Physician:
- Vitamin D
- Vitamin B Complex
- Valerian Root
- Lemon Balm
Can you beat anxiety without medication?
While medication is helpful in anxiety disorders, there are plenty of ways a person can manage it without them. These include the following:
- Controlling and changing diet
- Eating right and not skipping meals
- Opening up to a friend or family member
- Recognizing and Relabeling thoughts in anxiety
- Being mindful of the present
- Practicing meditation techniques such as yoga
- Engaging in a light physical activity
- Moving and doing something as a form of distraction
Does CBD help anxiety?
Cannabidiol (CBD) is a non-psychoactive compound that is present in the Cannabis sativa plant. Its potent pharmacological properties have been used widely in treating anxiety and a lot of other conditions.
To be more specific, authors from a recent review found out that CBD can help treat some types of anxiety. It does so by interacting with receptors in the brain that regulate anxiety-related behaviors such as fear. CBD can be effective with the following Types of Anxiety:
- generalized anxiety disorder (GAD)
- post-traumatic stress disorder (PTSD)
- panic disorder (PD)
- obsessive-compulsive disorder (OCD)
- social anxiety disorder (SAD)
What foods help with anxiety?
While caffeine and sugar are avoidable when suffering from anxiety, there are also a set of foods that may help manage this mental condition. They are the following:
- Dark Chocolate
- Turkey, bananas, or oats
- Citrus Fruits
- Bell Pepper
- Nuts like almond
What drinks calm anxiety?
Calming anxiety might involve therapy and habits, but a good and pleasant drink may also help. Instead of drinking your usual morning coffee, try some alternatives instead. The smart and preferred drinks that may help with your anxiety are the following:
- Green tea or Matcha
- Ginger brewed
- Brewed maca
- Magic mushrooms called Reishi mushrooms (powder mixed with water)
- Apple Cider Vinegar Tonic Drink
- Turmeric tonic
- Adaptogen-rich Ashwagandha
Does ibuprofen help with anxiety?
Recently, a study found out that Over the counter (OTC) Medications such as Ibuprofen and acetaminophen can help with emotional pain. Its standard doses can provide a numbing effect which can be beneficial in emotional and psychological pains.
Although before taking medications to treat anxiety, it is still better to talk about a Psychiatrist or a Local Primary Care Provider. There could be medicines that may aggravate your panic attacks, even more, so refrain from self-medication.
Anxiety is a personal problem, and it is essential to know what measures you can take to fight against your anxiety. Apart from the mentioned measures against anxiety, the people around you can also help you deal with it. You can start with sharing with a family member or a close friend about how you are currently feeling.
Talking to a therapist can be helpful too. A licensed medical professional who knows the specifics of anxiety is always a good option in moving forward. When anxiety attacks become overwhelming, asking for professional help is an assuring choice to have. Licensed therapists and counselors can help you find effective therapies to curb your anxiety tendencies.
At worst, you must urgently visit a psychiatrist or a medical professional to check for medications or any treatment that can help fight anxiety and its symptoms.
Anxiety is a severe mental health problem that needs urgent measures. While medications help brush off any intrusive thinking tendencies, there are plenty of ways to manage their anxiety. By simply changing sleep habits and lifestyle, a healthy mood change can prevent anxiety from coming back.
There are plenty of steps a person can use to defy mental health problems, but there is no single way to approach these. Choose and apply only those which benefit your present situation and are within your available resources.
Getting a healthcare professional’s opinion before having an uncontrollable anxiety attack can help prevent future mental and emotional aggravations from this mental condition.