Self-help tips to beat anxiety

Though anxiety is undoubtedly an unpleasant feeling, it is a completely a natural response to something perceived as dangerous. It is a survival tactic—popularly known to as the ‘fight-or-flight’ response— that helps people to either fight or run away from any kind of threat.

This vital response has been the bedrock of human survival since the days of hunting for food and water when people were under constant threat from predators. Although the environment has changed extensively, there are other threats and challenges before humans, such as cutthroat competition in job, pressure of striking a balance between work and life, increased monetary stress, etc. With the rise of stresses and strains, anxiety has become the second habit of every person.

In today’s time, the concept of the ‘fight-or-flight’ response is no longer helpful as one cannot physically fight or run away from the above-mentioned current situations. As a result, people are experiencing a heightened level of anxiety that has started negatively impacting one’s daily life.

The Anxiety and Depression Association of America (ADAA) has highlighted that anxiety disorders affect approximately 18.1 percent of the American adults (approximately 40 million adults between the ages of 18 to 54). With such a large number of youngsters falling prey to anxiety, the need of the hour is to identify effective self-measures. Some of them are discussed below:

  • Spending time-outs: Stepping back and assessing the situation instead of reacting to the triggers, helps a person in keeping a clear head. Indulging in mind-healing creative activities, such as music, meditation, yoga, massage, etc., and adopting relaxation techniques would help a person to view his or her anxiety more objectively.
  • Involving in community and volunteering work: Enrolling in community services helps one to take off his or her mind from the problems and dwell on the issues of others. It gives a wider perspective of the scale of one’s problems, as well as instill the feeling that his or her problems are negligible compared to other’s major problems.
  • Limiting alcohol and caffeine: These beverages can aggravate a person’s anxiety and lead to panic attacks. Therefore, it is safer to drink water.
  • Adhering to a healthy routine: Incorporating regular exercise and an early bedtime schedule in one’s daily routine will ensure positive outcomes in terms of reducing anxiety. They not only help people in taking off the focus from their anxiety but also improve their health. Therefore, it is important to get at least 7-8 hours of uninterrupted sleep.
  • Eating well-balanced nutritious meals: An empty stomach makes people irritable and leads to overly negative reactions to stress and anxiety. It is advisable not to skip meals, especially breakfast, and space out meal times to include fresh raw salads, whole grains and less sugary foods. For those in-between hungry moments, some healthy snacks should be kept handy.
  • Accepting imperfection: Instead of stressing on perfection, one should feel satisfied about whatever has been achieved from the best possible effort.
  • Not aiming for things that are beyond control: People suffering from heightened anxiety need to accept that few things are beyond our control and sometimes it may not be as bad as thought before. At times, all we can do is take a deep breath and count until 10 very slowly to bring matters into perspective.
  • Learning about the anxiety triggers: Maintaining a journal is helpful to people coping with stress and anxiety. By enlisting their fears and inhibitions on a daily basis, one can pinpoint the source of anxiety that leads to easier management of the triggers.
  • Talking to friends, family or a therapist: Sharing with others enables to get the monkey off one’s back. Since talking to a person who is ready to listen is therapeutic in nature, one should not only seek help from friends and family, but also reach out to a therapist for the treatment of the overwhelming symptoms of anxiety.

Don’t suffer in silence

Anxiety disorders cost the United States more than $42 billion a year, which is equivalent to almost one-third of the country’s $148 billion cost in total mental health care.  Considering the huge cost burden and major implications of anxiety disorders, it is essential to seek treatment immediately.

To know more about anxiety disorders and treatment centers, you may speak to an expert at the Anxiety Disorder Treatment Arizona. Call at our 24/7 helpline number 866-425-9317 to get details about the anxiety disorder treatment in Arizona. You can also chat with our representative online to locate the best anxiety disorder treatment clinic in Arizona.