If you suffer from anxiety, there are strategies you can use to manage your symptoms, as well as long-term methods to combat recurring problems
Between work, bills, family, and trying to stay healthy, the daily pressures of life can make you especially anxious. According to the Anxiety and Depression Association of America, Anxiety disorders are the most common mental illness in the United States and affect 40 million adults.
Like so many others seeking relief, you may have turned to medications for help. While anxiolytics can relieve symptoms, peace of mind can come at a price in the form of side effects. Difficulty sleeping, decreased libido, nervousness, and increased hunger are some of the most common complaints when treating anxiety with medications. The good news is that Swallowing pills isn’t the only way to keep your fears and nerves under control. Below, here are eight simple and effective ways to combat anxiety without drugs.
8 simple drug-free solutions to combat anxiety
While most people with anxiety disorders need psychotherapy or medication to keep them under control, lifestyle changes and different strategies can also make a difference. Experts first recommend developing a routine so that you are physically active most days of the week. Indeed Exercise is a powerful stress reducer and it can improve your mood and help you stay healthy.
Another piece of advice is to stop smoking and reduce consumption of caffeinated drinks. In fact, the latter, together with nicotine, can worsen anxiety. Another very important rule concerns a good sleep routine. Whether you deal with insomnia, purposely limit the amount of sleep you get, or are a self-proclaimed night owl, Chronic sleep deprivation makes you susceptible to anxiety. Develop a bedtime routine by reading a book or doing something relaxing before bed.
If anxiety causes nausea, the thought of eating food is unappealing. But skipping meals can make the situation worse. Your blood sugar level drops when you don’t eat, which causes the release of a stress hormone called cortisol. The latter can help you perform better under pressure, but it can also make you feel worse if you’re already prone to anxiety. A healthy diet that includes vegetables, fruits, whole grains and fish may be linked to a reduction in these feelings.
Experts also recommend keeping a diary. In fact, keeping track of your personal life can help you and your doctor identify what causes you stress and what seems to help you feel better. Although everyone is different and some people suffer from social anxiety, too spend time with friends and family regularly can help you manage anxiety. Socializing can help relieve stress, encourage feelings of laughter and togetherness, and decrease loneliness.
Anxiety can make your thoughts live in a terrible future that hasn’t happened yet. About that, practicing meditation can help. Finally, experts suggest plan time for worrying. This can help prevent negative feelings from taking over at other times.
