Anxiety is an emotional state that involves tense feelings and worries about something that has not happened yet. Everyone experiences anxiety at times. But when you operate under a persistent state of anxiety, it can lead to other health problems and affect your quality of life. Anxiety can increase blood pressure, cause an upset stomach, cause headaches, and even affect your immune system.
There are almost 300 million people in the world who suffer from an anxiety disorder. Women are more likely to deal with anxiety than men. You may feel a little anxious about an upcoming event or task, which is normal. You might have a big meeting with your boss or a new client. Some people even experience anxiety before going to the doctor. But if you are feeling anxious consistently and it’s affecting your daily life, there are things you can do to help. Here are five ways to help you cope.
Exercise Regularly
Increasing your physical activity can benefit you in multiple ways. It can help with weight control, relieve stress, and improve cardiovascular health. But another great way you can benefit from an exercise regimen is a decrease in anxiety. Your body releases endorphins when you exercise, which provide a euphoric feeling. Endorphins are the “feel good” hormones that decrease stress and anxiety.
You should include physical activity in your daily or weekly routine. It should be something that you enjoy and look forward to doing. Try not to force yourself to do exercises you don’t like. You should also avoid intense physical activity that could strain your body. Physically demanding exercise routines that you dread can be counterintuitive when trying to relieve stress and decrease anxiety.
It’s probably not a good idea to start training for a marathon if you don’t enjoy running. You don’t even have to go to the gym or get a trainer. It doesn’t take much to get your heart pumping and relax your mind. A walk in the park or a swim can be exerting enough to give you that “happy” feeling and calm your nerves.
Music Therapy
Music therapy has proven to be very effective in decreasing anxiety and improving mood. Dementia patients often benefit from music therapy for decreasing agitation. Music can help you redirect your mind from negative and intrusive thoughts that create worry and increase anxiety levels. Choose music that fits your mood but is also calming. You can also try listening to new music and experimenting with different genres.
Pet Therapy
Another way to cope with anxiety is pet ownership. Most people own a pet, but the type of pet will determine how effective pet therapy is for decreasing anxiety and improving your mood. Some of the best pets for psychological and emotional support are:
- Dogs
- Cats
- Birds
- Rabbits
Dogs are, by far, the most common pet for decreasing anxiety because they are loyal to their owners, can be very affectionate, and keep you company. The pet you choose should fit your lifestyle and bring you joy. Pets like french bulldog puppies can help you cope with anxiety with love and laughter.
Improve Quality of Sleep
If you’re dealing with anxiety, it can be hard to get the amount of sleep you need. Exercising regularly may help with this, but you should also develop good sleep habits. You should try to keep the same bedtime every night and aim to get seven to eight hours of sleep. When you are sleep deprived, you’re more likely to have feelings of anxiety. But aside from getting enough sleep, you also need good sleep.
You can try doing deep breathing exercises or chamomile tea before bed to help you sleep through the night without interruptions. Another way to improve your quality of sleep is to cut off eating early. You should have your last meal at least three to four hours before bed. Keep in mind that some over-the-counter sleep aids may not work for you if anxiety is the problem. Focus on natural ways to relax your mind and body, that will help you wake up refreshed and rejuvenated.
Stress-Relieving Hobby
An idle mind can be a playground for negative and intrusive thoughts. But keeping the mind occupied can help you resist these thoughts. You should explore different hobbies that provide stress relief. Some people find relief in activities like knitting, dancing, singing, and gardening. Whatever your hobby is, make sure you have fun doing it and it’s something sustainable.
Final Thoughts
Many people deal with anxiety in their day-to-day lives. There’s a difference between the occasional moments of anxiety, and developing an anxiety disorder. Millions of people suffer from anxiety disorder, but there are treatment options.
Some things you can do to help decrease anxiety are develop an exercise routine, try music therapy, or get a new pet. You can also work on improving your quality of sleep and getting a hobby to keep you distracted. Once you included one or more of these therapies in your daily routine, you can enjoy more of your time and improve your quality of life.