Lifestyle Tips for Dealing with Anxiety

Many people suffer from some form of anxiety disorder. Everyone feels anxiety from time to time, such as when final exams are approaching; a big job interview comes around; or when faced with financial problems. However, an anxiety disorder goes beyond normal anxiety, with feelings of worry and fear that are disproportionately overwhelming and may not even be attached to an identifiable trigger.

If you have an anxiety disorder, the best thing to do is to seek treatment. Some people are more predisposed toward anxiety than others, for reasons related to genetics and brain structure. Anxiety can be managed on a psychosocial level, with psychotherapy and cognitive-behavioral therapy; on a neurochemical level, with medications that correct chemical imbalances in the brain; and with neurofeedback therapy, which corrects underlying brainwave dysregulation associated with anxiety. A psychiatrist, counselor, or clinical psychologist can find a treatment plan that works best for you.

In the meantime, if you are dealing with anxiety on a daily basis, there are a few changes you can make to your diet and sleeping habits that may help you reduce and cope with your anxiety.

·         Eliminate foods and drinks that cause or contribute to anxiety. For many people, this means caffeine. Coffee, energy drinks, and other caffeinated beverages can cause or exacerbate anxiety due to the drug’s stimulant effects.

·         Avoid starches and sugars. When stressed out, many people reach for starchy or sugary foods as “comfort foods,” but these can actually worsen your anxiety later on by causing fluctuations in blood sugar.

·         Avoid excessive alcohol. Although some people feel a few drinks may help them unwind, others may actually feel more anxious or depressed if they become too inebriated. Alcohol also creates unpleasant hangover effects.

·         Exercise can help relieve anxiety. Exercise causes the release of mood-boosting, anxiety-reducing endorphins, an effect that persists for hours after you finish your workout. Cardiovascular exercises, such as running or cycling, are great for stress relief. You may also try yoga or tai chi, which incorporates meditation and breathing techniques that makes them highly relaxing.

·         Try deep breathing exercises. Remain mindful of your breathing, especially if you begin to feel worried or stressed. Slow, deep breathing has a direct effect on your heart rate and can reduce anxiety.

·         Avoid commitments and situations that will exacerbate your anxiety levels. You can’t always run away from what causes your anxiety, and social anxieties and phobias have to be overcome by exposure and desensitization. You may want to avoid taking on too many work tasks or interpersonal commitments if an overloaded schedule will cause your anxiety to flare up. Remember, it’s okay to say no.

·         Get enough sleep. Maintaining a regular sleep schedule can help reduce cortisol, a stress hormone. Herbal remedies or melatonin supplements can help with this, if needed.

If you have an anxiety disorder, you should seek mental health treatment to address the underlying issues that are causing your anxiety. There are several strategies that can help you deal with anxiety, and  plenty of rest and good nutrition are necessary for overall health and wellness, including mental health.