Anxiety and stress is one of the major ailments of the modern lifestyle. It lowers the immune system giving way to other physical and mental disorders. Exhaustion, palpitation, anger and fear are some of the manifestations of anxiety and stress. Read below to learn how to deal with anger and anxiety.
Eat balanced diet
Watch what you eat. Food is the prime source for nourishment but it also causes havoc to the body. The substances in certain foods can aggravate stress and anxiety. Processed foods are laden with excess salt and sugar. Avoid consumption of such foods and focus on the intake of balanced diet which includes whole grains, omega-3 fatty acids, fresh fruits and vegetables. These food assist the body to fight off excess stress and relieve the system from anxiety. Studies indicate intake of dark chocolate, avocados, nuts and an ample dose of Vitamin C works wonders on the jagged nerves. Consume the ever refreshing natural drinks â water and natural fruit juices regularly to keep the body hydrated. Avoid caffeinated food and drinks as these activate the hormones and chemicals in the brain triggering anxiety attacks.
Get good sleep
A person who lacks an average of seven to eight hours of sleep is bound to get stressed the following day. Sleep is an important factor to reduce anxiety to a great extent. Establishing regular sleeping pattern with good sound hours of sleep is one sure way to beat stress and anxiety. Avoid watching television or working on the computer at least an hour before you plan to sleep. Listening to relaxing music or reading a light book are great inducers of good sleep. Avoid eating heavy meals and stick to lighter dinners since the substances in the food can trigger heartburn and acidity which can disturb sleep. A cup of warm milk every night before you hit the bed is known to sway you to good sleep. Keep the room lit with soft lights which do not disturb your sleep.
Avoid alcohol and drugs
Manage stress and anxiety by completely avoiding alcohol and drugs. Consumption of alcohol and drugs affect the nervous system and leads to sleep deprivation. It causes palpitation and dehydrates the body. It also drops the sugar levels in the body which causes unsteadiness, disorientation and fluctuation in moods. Intake of nicotine, cocaine and other street drugs retard the nervous system and can worsen the symptoms of anxiety and stress. One must keep away from such substances to reduce anxiety attacks.
Meditation, deep breathing, yoga, exercise, listening to soothing music, visualizing calming objects are some of the ways to beat stress and anxiety. Body needs more oxygen to fight stress and anxiety. Once the breathing is normal, the heart beat which is faster also slows down to normalcy. This is effective in curbing panic and anxiety attacks since the supply of oxygen is significantly reduced when a person is excited and is under stress. Also, self help methods such as writing down your worries, negative thoughts helps to lessen the stress to a certain extent. Talking to friends, close ones on your anxieties help you to share and solve problems together. This takes off the burden off your mind leading to lower stress levels. Reading self-help books, attending a workshop, massage therapy are few other ways to relax the body and mind.
When self-help or natural methods to reduce anxiety and stress are ineffective and is causing extreme stress on your relationships and day-to-day routine, it is important for you to seek medical help.
There are numerous anti-anxiety medications that lower anxiety and stress. However, it is important to carefully understand the side effects of such drugs before deciding to use them. It is highly recommended not to take such drugs without the consultation of a medical expert. There are behavioral therapies that focus on a personâs thoughts, attitude, and conflicts of the past. These are for a shorter period of time and uses medication, counseling and therapy to treat the patient. Depending on the intensity of the type of disorder and severity the treatment varies for each patient.
Behavioral therapy helps a person confront the unknown fears, negative thinking and other beliefs that cause the person to panic. It works with the individual to treat anxiety and to give a sense of control to the individual. Patients normally undergo sessions that range from five to twenty weekly sittings.