Stress and anxiety is a monster who steal your good days and peaceful nights. Anxiety has the power to sabotage your confidence, turn your stomach into a knot, and impact your general well-being. You can fix these issue by getting out of these uncomfortable situations of stress and anxiety by following the below tips:
Keep in mind: This Too Shall Pass.
Pending household, fight with the boyfriend/girlfriend and boss wanting a new report every day? Sounds familiar, isn’t it? No one is managing their lives so well, everyone has their pile of stress, however, too much stress can lead to excessive worry, nervousness, upset stomach, or difficulty in breathing.
The very first step to fix this issue is to understand it is a very common emotional state mostly known as anxiety. It is uncomfortable however these negative feelings will pass. This fighting the anxiety can just make it stronger; paradoxically, accepting that you are feeling anxious helps activate the body’s natural relaxation response.
Learn how to Self-soothe
Imagine you are at a party with your friends, everyone is enjoying and you keep thinking of the report that you need to submit to your boss. When we face any anxiety our nervous system automatically shows some psychological changes. Our breath fasten, adrenaline is secreted and our heart begins to race.
This is natural, we call it survival mechanism it is also known as fight or flight response. It helps us escape life-threatening emergencies. However, when threat is imagined our fight or flight response activates which is unnecessary and uncomfortable.
The ways by which we can reduce our stress response:
Diaphragmatic Breathe: It is a kind breathing exercise. It is also known as the belly or abdominal breathing.
Positive self-talk: For example: if a kid comes to you and says that he is nervous, what would you say? Unless you are a very bad man you won’t say that “you should be because you don’t know anything and no one likes you.” Same goes with you, if you are feeling nervous, stressed, or upset you should always talk about good things in your life and how you can get out of it.
You say words like:
“This will pass” “You are capable of dealing this” “You will go through this” etc.
Muscle Relaxation: When you get stressed, your muscles get tightens and become tense. To relax your mind you need to release the tension from your body as well, you can start releasing this with your largest muscle group.
Check Your Diet
What we eat and drink has an impact on our state of mind. The food or drinks that contain caffeine and alcohol are associated with exacerbating anxiety. If you even small quantities few studies revealed that it will cause anxiety, panic attacks, and even increase the feeling of nervousness. Abruptly removing caffeine could lead to withdrawal symptoms: headaches, irritability, and restlessness so it is very important to eliminate it gradually. The same goes for alcohol.
An imbalance of bacteria also causes few symptoms of anxiety and other mood disorders. Researchers at Mcmaster university had shared this study that the imbalance of bacteria in our gut may have more to do with your mood swings than any of the other factors.
Exercise is really important for our physical and mental health. Many health professionals have confirmed that exercise sometimes is more important than medication. Maintaining a proper exercise schedule has been proven that it reduces stress, anxiety, improves mental health, increase self-esteem, and increases energy level.
Get more sleep
It is a known fact that when we feel low or something is bothering us we tend to lose our capability to fall asleep. We take it so seriously that we don’t even try o sleep. This is the biggest mistake we made. Because if we talk about the motivational speaker, businessmen, or celebrities they also advise you to go to bed without any problem or grudges in your mind. Spit it out.
The University of Pynsivania has confirmed that losing even a few hours of sleep can cause you anxiety, stress, anger, and exhaustion.
You can always create an environment to sleep:
Make sure your bedroom is quiet, cool and dark, You shouldn’t take heavy meals, lots of fluid late at night, you can take a bath, read, or listen to soothing music also you should keep your screens off at least an hour before bedtime time.
It is our habit that if we wake up at night we start doing something, scrolling the feeds watching videos, etc which could lead to a problem, instead we should try to sleep even if woke up at night. If you wake up at night you can always focus o your breathing, meditation, or other practices for relaxation that will help you fall asleep again.
Fake it, till you make it.
Hope you like the article and if so please comment your opinions and let us know if I missed something also share it with someone who needs it.
Keep Smiling and keep yourself stress-free…