Do you know that anxiety affects everyone at least once in their lifetime? It is a common disorder that occurs in the daily life of an individual and if not handled properly, it may have negative effects in the future. Most anxiety cases prevent people from achieving their goals and reaching their potential as they have an issue when it comes to solving challenges or performing normal activities effectively. In the USA, more than 4 million people are affected by an anxiety disorder.
Anxiety affects the normal functioning of people all over the world. Fortunately, there are solutions for managing the disorder. However, it may take a longer period to get rid of it; you can get well completely if you get the right treatment. Anxiety makes you fear to do things as you will have fear of being judged, not reaching your potential or not being good enough. These feelings are toxic as they hinder your growth.
Anxiety is a mental condition that causes persistent, intrusive, excessive and disruptive fear, worry and tension. It is characterized by symptoms such as over-planning, always seeking reassurance from people, being hard to fall or stay asleep, stomach discomforts including nausea, diarrhea, tensed and sore muscles, your mind going blank, excess worrying, restlessness and fear of making mistakes. These symptoms may not be noticed in some individuals at first but they may show in the severe cases.
An anxiety disorder may be caused in several ways and may come in different ways being characterized by worry, high level of stress, distress and fear. It can be as a result of drug use, physical or emotional reasons.
- Panic attacks
- Drug abuse
- Financial pressures
- Stress disorders
- Stressful relationships
- Stress from emotional abuse and trauma
- School and workplace pressures
- Negative reactions from some types of medicines
- A symptom of an underlying medical condition such as heart attack, stroke
- Stress from a health condition such as infertility
What are the symptoms of anxiety?
An anxiety disorder may not have symptoms in many people at the beginning but at its severity, you can easily recognize them. Here are the symptoms to look out for in case you are suffering from an anxiety disorder:
- Easily seeking reassurance from other people
- Tensed or sore muscles
- Inability to tolerate uncertainty. You always feel the need of knowing what will happen in the future
- Difficulty concentrating or your mind going blank
- Stomach discomforts, nausea, diarrhea
- Finding it hard to sleep or stay asleep
- Perfectionism. Fearing making mistakes and self-criticism
- Excess worrying. Here can go up to months or years
- Feeling restless, giving up and on the edge
Anxiety has a way of bringing you down and affecting those around you. Once you identify you have a problem, you can start with some routine changes in your life and you may see some improvements. Lifestyle changes may not be that easy to perform as they require perseverance, tolerance, and practice. They are as good as medication and if you find what works for you, you will surely get the results you are looking for.
Tips on overcoming anxiety
Here are the simple tips you can practice in your home and they have been used before and results felt. You need to have a supportive family and friends to help you heal your anxiety disorder as they will keep encouraging and pushing you to do the right thing always. You can incorporate both in your menu or stick to one that works for you. As it is what works for you may not work for me. They include;
Exercise has a better way of calming your mind. Any form of physical activity leads to the excretion of endorphins and serotonin, hormones which are better known as feel-good hormones help improve your mood as well as emotional control. You do not have to consider the complex exercises. As long as you are working out for at least 30 minutes in a day for 3 to 4 days a week is ideal. Exercise helps you keep your mind away from your problems as your whole body and mind relax. Look for a kind of exercise that interests you and use it as your anxiety medicine.
A normal human requires at least 7 to 9 hours of a night’s sleep to function well. You should not let your busy schedule or pressure prevents you from a good night’s sleep. Lack of sleep will affect your anxiety disorder as you will wake up each morning in a bad mood or pressured mind. Good sleep relaxes the mind and helps you think straight leaving you prepared for everything in an effective way for the next day.
This is an important strategy as you will learn and understand what causes your anxiety. Is it a social gathering, financial problems, music or even driving, getting to understand your triggers will help you overcome them. You will avoid things that trigger your fear and anxiety and work towards it. If you know what causes your nervousness, you can take charge of the situation and you will in time gain more courage and outdo the anxiety.
Eating the right food will also help you take care of your anxiety. However, that does not mean you skip meals. This is risky behavior as it can worsen your anxiety disorder. This is because, when you skip meals, your blood sugar levels drop which in turn releases the stress hormone cortisol which may increase your anxiety levels. However, it may help you work more under pressure; it may make it worse if you are always affected y anxiety.
You need to include fruits, lean proteins, healthy fats, vegetables and not forgetting the carbohydrates. Eating healthy does not mean you overindulge in unhealthy foods as anxiety may cause you to crave sugary foods. As much as sugar may not cause anxiety, it may trigger the symptoms of anxiety.
Apart from the lifestyle adjustment techniques, you may need to seek professional help if your anxiety becomes severe and you cannot control yourself. Routine tips are effective and long-lasting but may take a longer time to experience any changes. If you need urgent help, you can simply walk into a hospital for further assistance.