Occasionally feeling anxiety is a normal part of life, but it can reduce your quality of life when it becomes too much. Living with excessive anxiety can cause constant worry, lead to panic attacks, and can even manifest as physical pain.
The key to combating anxiety is learning effective coping mechanisms. Read on to learn five ways you can start managing your symptoms today.
Symptoms of Anxiety
Anxiety is a feeling of fear, dread, or uneasiness. Although some anxiety in life is normal, some people have intense, excessive, and persistent worry about everyday situations.
There are several types of anxiety disorders, such as generalized anxiety disorder, social anxiety disorder, separation anxiety disorder, and specific phobias. Here are common symptoms associated with those living with anxiety:
- Feeling nervous, restless, or tense feeling
- Having a sense of impending danger for no particular reason
- Having an increased heart rate even at rest
- Rapid breathing
- Feeling weak or tired even after having a rest
- Trouble concentrating or thinking about anything other than what is presently worrying you
- GI problems
Symptoms vary from person to person. If you’re experiencing any of these symptoms, you must take the appropriate steps to get your anxiety under control. Let’s look at the five strategies you can incorporate to improve your symptoms today and take control of your life.
1. Increase Physical Activity
Building a routine with physical activity is essential to managing anxiety. Increasing physical activity can improve symptoms of anxiety by releasing endorphins, endogenous cannabis (natural cannabis-like brain chemicals, and other natural brain chemicals that improve your well-being.
If you’re struggling to increase your exercise, start gradually. As you get acclimated to your new routine, start increasing the amount and intensity of your activities.
2. Incorporate Stress Management Techniques
One of the best ways to manage anxiety is to incorporate stress management and relaxation techniques.
There are several techniques you can incorporate to help manage your stress levels, like yoga and meditation.
- Yoga: Yoga is an ancient practice that incorporates physical poses, concentration, and deep breathing.
- Meditation: Mediation is a practice that requires focus and clearing of the mind using a combination of mental and physical techniques.
3. Prioritize Sleep
Sleep is essential to our overall health. When we’re sleeping, our body works to support healthy brain function and maintain physical health.
For individuals with anxiety, sleep is essential because it restores the brain’s prefrontal mechanism that regulates emotions. When you receive enough sleep, it lowers the risk of your anxiety escalating and may even prevent it from occurring.
4. Avoid Using Alcohol and Recreational Drugs
Some individuals dealing with anxiety will turn to alcohol or recreational drugs to cope with their emotions. While alcohol and recreational drugs may seem like a good way to relax, engaging in these activities will make symptoms worse.
If you’re having trouble quitting on your own, talk with your healthcare provider about the options available to you or find a support group to help you quit.
5. Neuromodulation Devices
Another effective way to manage anxiety is through neuromodulation devices. Neuromodulation is a technique used to control how your nerves behave. Electrical impulses are sent to specific nerves in the body to regulate their activity. Neuromodulation may help the neurons fire something correctly, but it may also prevent the neurons from sending pain signals to the brain.
A neuromodulation device is a useful tool to manage anxiety as it supports the body in several ways. These devices block brain signals, can mitigate symptoms of anxiety and depression, and can regulate sleep patterns.
Manage Anxiety with Ease
When anxiety becomes excessive, it’s essential to find healthy ways to manage your symptoms. Anxiety left untreated can lead to negative consequences like a loss of productivity at work or school, disability, and an increased risk of suicide. If you’re living with anxiety, consider these five tips to help you manage more effectively. If you’re feeling suicidal due to your anxiety, don’t be afraid to talk with a trusted person or healthcare provider for help.
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