Anxiety is the feeling of worry, nervousness, or unease about something with an uncertain outcome. In general, anxiety is a normal reaction to stress and everyone experiences anxiety from time to time, especially in today’s demanding and stressful lifestyle.
In fact, anxiety is our body’s natural response to stress. It’s a feeling of fear or apprehension about what’s to come. The first day of school, going to a job interview, or giving a speech may cause most people to feel fearful and nervous. But if your feelings of anxiety are extreme, last for longer than six months, and are interfering with your life, you may have an anxiety disorder. People with anxiety disorders generally have repeated disturbing thoughts or apprehensions. They may avoid certain circumstances outside of worry.
The particular reasons for anxiety disorders are unknown, in spite of one-in-four Indians being affected by them. As with most mental ailments, anxiety disorders are thought to be caused by a pattern of factors. It may likely be genetic, psychological and environmental aspects combined together to cause anxiety disorder.
Psychologist Shivani Misri Sadhoo shares 4 such strategies to reduce or relieve anxiety if we try to implement them, they can certainly get better results in our daily life who are suffering from high level of anxiety. They are as follow:
1. Exercise:
Exercise is one of the most important things you can do to keep stress at bay. It may appear contradictory, but applying physical stress on your body by means of exercise can relieve mental pressure. The benefits are best when you exercise daily. People who exercise daily are lesser prone to experience anxiety than those who never exercise. There are some reasons behind this:
- Stress hormones: Exercise decreases your body's stress hormones such as cortisol (in the long run). It also helps release endorphins, which are chemicals that improve your mood and acts as natural painkillers.
- Sleep: Exercise can also improve sleep quality which can be adversely affected by stress and anxiety.
- Confidence: If you exercise daily, you may feel fitter and confident in your body, which in turn helps to achieve mental wellbeing.
2. Consider Supplements:
There are various supplements that promote stress and anxiety reduction. Here is a short synopsis of some of the most common ones:
- Lemon balm: Lemon balm is a member of the mint family that has been studied for its anxiety resistant effects.
- Omega-3 fatty acids: A study showed that medical students who received Omega 3 supplements experienced a 20% reduction in anxiety-related indications.
- Ashwagandha: Ashwagandha is an herb used in Ayurveda to treat stress and anxiety. Several studies indicate that it is effective.
- Green tea: Green tea contains various polyphenol antioxidants which are beneficial to health. It may lower stress and anxiety by increasing serotonin levels.
- Some supplements can interact with medications or have side effects, so you need to consult with a doctor in case you have a medical condition.
3. Reduce Caffeine Intake
Caffeine is a stimulant found in tea, coffee, chocolate, and energy drinks. High doses can surge anxiety. Individuals have a different level for how much caffeine they can tolerate. If you feel that caffeine makes you fidgety or anxious, think for reducing intake or stop it.
4. Spend Time with Friends and Family
Social support from friends and family can assist you to pass through stressful times. Being part of a friend group gives you a sense of belonging and self-worth, which will help you in difficult situations. A study found that for females in particular, spending time with friends and children helps release oxytocin, a natural stress buster. This effect is called "tend and befriend," and is the reverse of the fight-or-flight response.
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