To get free from anxious and distressful thoughts is not always easy, especially when they have exacerbated to become a more severe and debilitating condition over time. The unpleasant feeling of anxiety not only affect one’s physical and mental health, but also tend to escalate the risk of self-harm and even suicide. Moreover, anxiety is often followed by depression.
The Anxiety and Depression Association of America (ADAA) has highlighted that over 40 million Americans in the age group 18 and above suffer from anxiety disorders. Although the disorders are highly treatable, only one-third of the patients receive treatment. Many people continue to silently suffer in the dark due to the social stigma attached to mental illnesses.
Several studies suggest that meditation and exercise are some of the effective ways to combat stress and calm down a distressed mind. Physically active people tend to have lower rates of anxiety and depression compared to people who do not exercise. Exercise releases the brain’s reward chemicals that affect one’s feelings and enhance mood. Some of the easy ways that can be implemented in the daily schedule to ward off anxiety are mentioned below:
- Engaging in regular exercise and meditation: Exercise and meditation helps in calming down a disturbed mind. People with anxiety disorders often spend a greater part of the day worrying about things that lack valid grounds. Due to the increased tendency to indulge in unnecessary ponderings, one witnesses problems in enjoying the moment due to the vague thoughts and imaginations of the past or future. Besides exercise and meditation, indulgence in breathing practices for at least an hour on a daily basis can be helpful in combating stress and placing things in perspective.
- Making sleep the priority: Sleep deprivation is common during anxiety. The anxious thoughts and imaginations often tend to elongate the never-ending experience of disturbance and confusion, which affects one’s daily life. Just like eating, drinking and breathing, proper sleep plays a crucial role in maintaining a sound physical and mental health.
- Limiting the use of social media: Overuse of social media can prove to be detrimental in maintaining a sound mental health and may affect the overall quality of life. By provoking overindulgence and the need for social validation, social media can trigger and intensify the symptoms of anxiety. Users often complain of low self-esteem and severe level of anxiety due to the less number of likes or engagement on posts.
- Spending time outdoors: According to the National Institutes of Health (NIH), one can improve his or her mental health by spending time amidst the nature. Engagement in outdoor activities, such as trekking, hiking, etc., can be an effective way to reduce anxiety. People spending quality time on outdoor activities tend to have lower levels of the stress hormone cortisol compared to people dealing with stressful indoors.
- Reducing caffeine intake: According to Roland Griffiths, Ph.D., professor in the departments of psychiatry and neuroscience at the Johns Hopkins University School of Medicine, caffeine is the most widely used mood-altering drug in the world. It has been proven that too much of caffeine intake can aggravate the symptoms of anxiety and panic disorders.
Develop healthy distractions to keep anxiety away
Anxiety is often affected by the way people fuel those feelings. As the occurrence of many of those thoughts is beyond one’s control, one is recommended to make some of the above-mentioned lifestyle and food related changes to keep anxiety at bay. In order to avoid witnessing any negative consequences, it is essential to convince the mind that the thoughts are mere trash arising out of curiosity and has no meaning.
There are different ways to treat anxiety, but professional facilities that offer dedicated services are always a good idea. If you or your loved one is suffering from stress or anxiety disorder, contact the Anxiety Disorder Treatment Arizona representatives to know about the most promising anxiety disorder treatment in Arizona. To locate the best anxiety disorder treatment centers in Arizona, call us at our 24/7 helpline number (866) 425-9317 or chat online.