If you have been diagnosed with an anxiety disorder, know that you are not alone. According to the Anxiety and Depression Association of America, anxiety affects 40 million adults in the U.S. You can experience panic attacks, trouble sleeping, headaches, and other pleasant symptoms.
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Here in the article, let’s know what causes anxiety and what are the other ways on how you can reduce it.
What Causes Anxiety?
Researchers are not sure of the exact cause of anxiety, but there is some combination of factors that they predicted. It includes:
- Environment Factors
- Genetic Factors
- Brain Chemistry
- The stress of personal, professional, financial issues, etc.
Tips To Reduce Anxiety
Coping mechanisms can help you handle the anxiety that comes from life’s stresses. Some tips by Psychologist are:
Take Healthy Diet – Skipping meals for hours lowers blood sugar and will make you feel anxious. Take a healthy diet.
A healthy diet benefits not only your body but also your mind. Diet high in magnesium can make you feel calmer. Good sources of magnesium include whole grains and beans, legumes, and leafy greens. Almonds, egg yolks, asparagus, and fatty fish are known for reducing anxiety.
Keep Moving – Exercise is an effective way to maintain good health. Physical activities cause your body to produce endorphins, which help in reducing pain and lowering your anxiety level. Experts recommend getting at least two or three hours of moderate exercise every week. Include various exercises into your routine like swimming and biking, so you don’t feel bored.
Meditation – Meditation improves anxiety and keeps you calm. Regular meditation helps in boosting brain activity. Deep breathing exercises lower blood pressure and provide immediate relief.
Self Motivated – Another way to calm anxiety is to practice positive self-talk. When you are feeling nervous about something, remember that you can’t control everything. Practice positive self-talk and remind yourself of the positive qualities you possess. The more you practice self-talk, the easier it will be to deal with stress.
Take More Sleep – The amount of sleep you get plays a big role in maintaining good mental health. If you don’t take enough rest, you will feel irritated and stressed throughout the day. Make a routine of getting eight hours of sleep every night. Your anxiety might not let you fall asleep easier, so try to do something relaxing before bedtime, like doing yoga or meditation, listening to soft music, etc.
Distract Yourself – If you are feeling anxious about uncontrollable things, try to distract yourself. Take your mind off from it by doing an activity. For example, you can watch a movie or can complete a crossword puzzle. Distracting yourself will help you feel more in control before addressing the situation (s) at hand and help you calm down.
Anxiety is very difficult to deal with sometimes, but you can make it easier with just a little effort. If you follow these useful tips, anxiety will be reduced, and you will live a less stressful life. If you want to learn more information about anxiety or any other medical tips, you can visit this site.