Between work, bills, family, and trying to stay healthy, the everyday pressures of life can turn you into an anxious mess. Maybe you were an anxious child who grew into an anxious adult, or maybe you developed anxiety later in life. Regardless of when symptoms began, it’s possible that your mind is in overdrive, and you’re always waiting for the rug to be pulled out from under you.
We live in a world where people take medication for just about everything. This is especially common for those with anxiety, because anxiety often causes physical symptoms that encourage people to see a doctor, and the only thing a doctor can do is prescribe medication.
But medications are not the best anxiety treatment, and if you learn how to overcome anxiety on your own, you should be able to successfully manage or cure your anxiety without any chemical help.What is Your Anxiety Score?It is possible to cure anxiety without medication, but it starts by understanding your specific anxiety challenges.
But, before you reach for a prescription, there are many natural methods you can follow to control stress. Finally, gain control of your anxiety and lower your stress levels with these lifestyle tips.
Live in the moment
Depression is caused by too much focus on the past, stress, anxiety about the present, and fears about the future.
To reduce your stress and anxiety levels, you might need to totally change your daily habits.
Find out what situations leave you feeling upset. You need to clearly identify what’s bothering you from within and start setting new priorities.
Live every day one at a time without worrying too much about your future foals. Trust in yourself and leave some of that journey to chance. As if it were a piece of music, live life and enjoy the magic, without planning every single step you take.
It’s important to have an agenda and keep track of your many obligations and commitments, of course. But when you plan everything too much it only adds a burden and a sense of excessive duty.
Replenishing your energies for every day is crucial. Get as much rest as your body needs. Sleep is restful and contributes to greater lucidity and performance.
It’s important that your hours of rest are high quality. Don’t look at your cellular phone and sleep in a room that has low light and noise.
A simple and very effective trick is to use earplugs.
Exercise is probably the last thing you want to do when your mind’s in overdrive. You may worry about post-workout soreness and being unable to walk or sit for the next two days. Or your mind might go to the worst-case scenario and you fear overexerting yourself and having a heart attack. But in reality, exercise is one of the best natural antianxiety solutions.
Physical activity raises endorphins and serotonin levels to help you feel better emotionally. And when you feel better on the inside, your entire outlook improves. And because your brain can’t equally focus on two things at once, exercise can also take your mind off your problems. Aim for at least 30 minutes of physical activity three to five days a week.
Shout it out
Talking to a trusted friend is one way to cope with anxiety. But there’s something even better than talking: screaming at the top of your lungs. As a kid, you were probably taught not to shout and told to use your “inside voice.” But as an adult, you can make your own rules. So if you’re dealing with pent-up frustrations and anxiety, let it out.
This doesn’t mean putting fear in others so they feel on edge like you. We’re talking about a healthy release of emotions in a controlled environment. The more you fight anxiety, the more overwhelming it can become. Instead, embrace anxiety as a part of your life, and then let it go. Scream at the top of your lungs, punch a pillow, stomp your feet, or pound your chest. Do whatever helps you get it out!
Exercise to fight stress
An excellent remedy for stress is, of course, exercise. A good workout session will help you:
- Clear your mind
- Regulate blood pressure
- Produce a sense of calm and well-being
- Balance excess energy
- Help you disconnect for a few hours
- Release pleasure-causing endorphins
- The duration of exercise can very between 10 and 30 minutes, with 30 to 60% intensity based on your capabilities.
We recommend certain sports with rhythm, such as swimming, running, cycling, hiking, etc.
Break up with caffeine
A cup of coffee, chocolate, or an ice-cold Coke might help you feel better. But if caffeine is your go-to drug of choice, your anxiety could worsen.
Caffeine gives the nervous system a jolt, which can boost energy levels. But when under pressure, this nervous energy can induce an anxiety attack. Now, the idea of giving up your favorite caffeinated beverage might raise your heart rate and induce anxiety as you read this, but you don’t have to stop cold turkey or give up caffeine completely. It’s all about moderation.
Rather than four cups of coffee a day, scale back to one or two normal-sized cups a day —normal as in 8 ounces, not 16 or 32 ounces. Give it a test run and see how you feel. As you wean yourself, slowly introduce other beverages into your diet such as decaffeinated herbal tea, which can calm your mind and nerves.
Visit a professional
Stress is something that can be managed. A little stress serves to keep you alert, and is tied to ancient hunting and survival instincts. It also provides extra energy and speeds up breathing to provide more oxygen to your brain.
If you’re feeling overwhelmed mentally, however, or unable to control your anger and have high anxiety, it’s a good idea to visit a psychologist.
A good professional will help you create personalized guidelines to evaluate and develop more appropriate response behaviors in situations of stress and anxiety.
Don’t hesitate to ask for help and let yourself be helped: you have nothing to lose and your health will also benefit.