In today’s world, there are plenty of things that can trigger anxiety such as a layoff, finances, divorce and threats of war. In addition, many of today’s stressors are unavoidable. We all have distressing concerns that can keep us up all night.
In truth, everyday worries can be beneficial and help you stay motivated. But the fact of the matter is that stress can also be damaging to your health if prolonged and not released. According to WebMD, stress may lead to heart problems, headaches, diabetes, high blood pressure, arthritis, asthma, anxiety and depression. However, there are numerous ways that you can manage anxiety naturally.
When you are feeling over anxious, take a time out to just breathe. Studies show that deep breathing exercise can actually help you relax and calm down. As well, deep breathing can slow down your heartbeat, decrease your metabolism, lower blood pressure, help your muscles relax and increase levels of nitric oxide. In addition, some specialists agree that using aromatherapy), along with deep breathing can drastically help with anxiety.
Aromatherapy can be done with the help of candles and/or essential oils, such as those from Davina Wellness. With oils, different concoctions can benefit you in different ways. For example, lavender and frankincense are frequently used to help with anxiety. So anytime you feel stressed, just spray a scent or light a candle and inhale and exhale slowly making sure not to hyperventilate.
Eat Well Balanced Meals
Major stress can play havoc on the body and trigger certain responses. Quite often people that are under a lot of stress have a tendency to grab comfort foods to release the chemical that makes you “feel good”. Unfortunately, the feelings are short lived and make you want to keep eating. Thus, a vicious cycle of binge eating begins. One the biggest keys are to avoid eating food to help relieve stress. Instead, make a relaxing tea or go for a walk.
Make sure to eat well balanced meals in a relaxed atmosphere and never on the run. Your meals should be a relaxing time. As well, always keep healthy energy snacks available. Such snacks can be trail mix, quinoa, popcorn (don’t go crazy with the butter, though), spicy roasted chickpeas, berries and cheese and whole-grain crackers. Also, if your appetite is reduced, try eating several small portions throughout the day.
To help you to not over snack, you might want to try portioning out your food the day before and labeling at what time you should eat certain snacks. Because you’ll be eating throughout the day, you’ll be less likely to get really hungry and want to start binging.
Get Plenty of Sleep
Studies show that the lack of sleep is very common in anxiety disorders. In fact, stress can activate parts of the brain that promotes excessive worrying. When your body is deprived of sleep, levels of stress hormones are often increased. Plus, missed sleep is also a wasted chance to take a break from everyday stress. In addition, a good night’s sleep makes it a lot easier to challenge the day’s stress.
Typically, 7-9 hours of sleep a night is sufficient for an adult. Just remember that when your body is overly stressed it will need extra rest. If you’re currently only getting a few hours of sleep a night (or less), then it might be a good idea to set a goal to get just one more hour of sleep each day that week. Then, you can keep increasing that amount of sleep until you’re getting exactly the amount that you’re supposed to.
Learn What Triggers Your Stress
Sometimes it is a lot easier to deal with stress if you know what triggers it. Learn what is causing your anxiety such as family, work, bills, school or other concerns. Try writing in a journal when you feel stressed.
Explain your feelings and, perhaps, the cause of your stress. Analyze what you’ve written over time and try looking for a pattern. If you notice that you react in an anxious manner to certain events (such as raised voices or flashing cop lights), start working on how you can better react in those situations. If you know that you will be in a situation where your triggers are most likely to be present, talk yourself through the anxieties before and as they happen. Maybe bring something with you (such as a stress ball or fidget cube) that can help you get through those situations without going into a full anxiety attack.
If journaling does not work, sometimes seeking professional help is the answer. Just talking to someone like a friend or a specialist may help with anxiety when feeling overwhelmed. Hopefully, however, the above tips will prove somewhat helpful for you over time.