Life is stressful and where there is stress, anxiety follows. Left unchecked, anxiety can take a toll on you. It may overwhelm you and ruin your mental health. It is essential to manage anxiety before it throws you off-balance. Here are 7 ways to quickly reduce your anxiety.
1. Replace Caffeine
Caffeine is found in coffee, chocolate, tea, and energy drinks. It works by stimulating your central nervous system. It may make you jittery and anxious. When you consume caffeine, it disrupts your sleeping patterns and can worsen your anxiety. People have different levels of tolerance for caffeine. It is essential to understand your threshold for caffeine and cut back when it causes you anxiety.
While cutting out caffeine completely is ideal, this is easier said than done. Many of us require coffee and tea to get through the day. Switch to decaffeinated coffee or herbal teas instead. And a teensy bit of chocolate is fine.
2. Organize Your Day
Begin every day by making a to-do list. Whether you are going to work or just staying at home, having a list of activities is important. It helps you plan your day and prioritize which important and urgent activities. Having a schedule reduces the chances of being overwhelmed and thus reduces your anxiety. Ensure you give yourself enough time between tasks and have realistic deadlines. Avoid multitasking because it can cause stress and anxiety.
3. Avoid Alcohol and Drugs
Many people drink alcohol and use other drugs to help with stress and anxiety. However, chronic use of alcohol can affect your ability to handle stress and anxiety effectively. Alcohol and drugs affect the part of your brain that inhibits negative emotions. When that past is altered, it may increase stress and anxiety. Limiting your consumption of alcohol will help relieve your anxiety.
Exercise is one of the best ways to reduce anxiety. A sedentary lifestyle leads to increased stress poor moods and disrupts your sleeping patterns. All these may lead to increased anxiety. It is important that you get as much exercise as you can.
Physical exercise includes walking, running, swimming, aerobics and, weight lifting. In addition to improving your physical fitness, exercise can boost your immunity. Studies have shown that regular exercise improves your normal brain function and concentration.
5. Eat Healthily
Your diet affects every aspect of your health, including mental health. When anxious or stressed, many people tend to overeat. What is worse is that you tend to eat ultra-processed foods and foods with much sugar. You deprive your body of essential nutrients for regulating your mood and stress.
Sticking to a healthy diet plan of nutritious foods helps deal with stress and anxiety. A healthy diet includes vegetables, fish, nuts, beans, seeds, and fruits. A healthy diet will improve your physical health and give you the resilience to combat stress and anxiety.
Meditation helps you to calm down and lowers your anxiety. Regular meditation increases activity in the part of your brain responsible for feelings of joy and serenity. Activities like yoga and Tai Chi help your body and mind find a sense of balance and improve your psychological well-being. When you learn to control your breathing and practice deep breathing exercises, you can quickly reduce your anxiety.
Because of the hectic pace of a busy lifestyle, you may consider getting a Vedic Meditation teacher. Vedic Meditation improves your health, relaxes your body, and improves mental clarity. If you have a busy lifestyle learning, Vedic meditation will help you reduce stress and anxiety.
7. Minimize Screen Time
Computers, smartphones, tablets, and TV have become a part of our daily life. They help us with work, school, discover new hobbies, and learn new things every day. These devices are an integral part of our lives. However, spending too much time on these devices can cause stress and anxiety.
Social media has also been linked to anxiety. Spending too much time on social media can trigger anxiety and stress because you will compare your life with others. This can trigger feelings of being less than others and increase stress and anxiety. Have a specific time every day where you put away all your devices and enjoy the company of friends and family or go for a walk and appreciate nature. This will help reduce your anxiety.
Lizzie Howard is a graduate from the University of Colorado who spends her time as a freelance writer. When Lizzie isn’t writing, she enjoys going on hikes, baking for her friends and family, and spending time with her beloved yellow lab, Sparky.