ReadOns.com | Discover New Blogs Daily

11 useful tips for anxiety management

Nearly 84% of participants in a particular mental health survey were said to have some form of anxiety. The severity of symptoms did vary from person to person, but the fact remains that we live in a world where almost everything is a potential trigger for anxiety. And living in denial about having a psychological trigger only worsens the problem. Luckily, it is possible to manage anxiety by following the suggestions recommended by experts.

Identify the triggers
Anxiety is mainly triggered due to an event or episode where one finds themselves in a difficult position. It could be something that puts a person out of their comfort zone. Doctors advise people to identify these triggers and avoid them. Any comment, action, or situation that did not work out in favor triggers anxiety. So, make a list of such events and instances and ignore them the next time something happens related to that event. At the same time, try to remain positive as it can help strengthen the mind to manage anxiety better.

Keep busy
Distraction is one of the simplest ways to prevent a panic or anxiety attack. You can perform simple chores or indulge in a favorite task to stay physically and mentally occupied for a few hours. When the mind is occupied, there is hardly any scope for negative thoughts to trigger unnecessary overthinking. Some creative activities to boost cognitive performance include taking a walk, painting, drawing, listening to music, meditating, praying, and reading. You can opt for any of these to stay busy.

Try mindfulness techniques
Deep breathing and mindfulness techniques have helped thousands overcome their fear or anxiety time and again. Focused deep breathing is a method where one inhales for four counts and exhales for the same duration; this is practiced for minutes. It helps lower heart rate, which, in turn, calms the mind and body. Some quick yoga or aromatherapy can also help break away from the chain of thoughts that trigger anxiety, but these must be performed correctly for the best results.

Get sufficient sleep
Sleep deprivation is one of the significant triggers of anxiety and panic attacks. This is mainly because the mind and body are not rested enough to perform optimally. Doctors recommend a good eight hours of sleep for most adults to wake up fresh and energized the following day. If you find it hard to get quality sleep, try to limit screen time, establish a sleep routine, maintain the room temperature, and ensure the bed is comfortable.

Avoid excessive caffeine
Caffeine, found in coffee, tea, and some flavored sodas, is a beverage that raises blood pressure and triggers a spike in metabolic activities. Nutritionists advise switching to decaf and limiting the consumption of artificially flavored drinks, as it can adversely impact the body’s metabolic functions and lead to stress.

Exercise regularly
Exercise is a simple activity that helps release endorphins (also called feel-good hormones) in the body. Regular exercise can boost mood and make people stay in good spirits throughout the day. It also helps keep cholesterol levels in check, improving overall health. You may opt for any exercise you like, such as walking, swimming, and hiking.

Learn to manage expectations
It is better to focus on things under your control and not worry about the things you cannot do anything about. Life is unpredictable, and no amount of preparedness can help when something unexpected happens. So, work towards managing expectations and redirecting all your energy to things that are actually manageable. This change in attitude can help lower anxiety caused due to sudden shifts in situations or expected results.

Do not stress
Stress immediately raises the cortisol levels in the body, compromising the immunity system. It is also a significant trigger linked to panic and anxiety disorders. Although hard to do, it is crucial not to get stressed in any situation and to explore alternatives for stress management. Even stressing for a few minutes can severely impact blood pressure and blood sugar levels and increase the risk of health complications.

Maintain a healthy food chart
Nutritious foods keep the mind and body healthy. They supplement the daily vitamin, mineral, and other nutrient requirements, boosting immunity. Food also helps maintain a good mood and keep up spirits, thus boosting the production of natural endorphins. You may have to choose specific items rich in antioxidants, anti-inflammatory properties, healthy fats, and fibers, as these help boost metabolism and improve mood to manage anxiety better. This includes any comfort and go-to foods or beverages that boost mood.

Talk to a professional
Healthcare providers specializing in cognitive and behavioral training can help manage anxiety better. Therapy sessions, support groups, and anxiety management techniques that focus on specific triggers improve the long-term outlook of someone with severe symptoms. Confiding with friends and family members about your deepest fears or problems can also help you manage stress better over time. But remember, consistency is key here, as anxiety may relapse if there is a gap in therapy or support counseling. Mental health providers encourage patients to keep a journal and note down information about triggers or uncomfortable situations that cause stress. This information is incorporated into their healthcare plan to explore innovative treatments for managing anxiety.

Have an active social life
Humans are social beings. There are no ifs and buts about this life fact. Even the most introverted and shy person needs a confidant to interact with and share their feelings. It could be a group of friends, family members, and people in general with whom one can spend time sharing. Conversation helps declutter your mind and boosts your mood to overcome thoughts that might trigger anxiety.

Talk to a professional if these tips and remedies do not provide the expected results. Sometimes, underlying major depressive disorders could be the root cause of anxiety. Only doctors and therapists can help manage such disorders with timely intervention.

Popular Reads

Atrial fibrillation – Causes, symptoms, and management tips

The human heart is susceptible to several health complications, including atrial fibrillation (AFib). The condition is the most common type of treated heart arrhythmia, which is a term describing when the heart beats unusually slowly, fast, or irregularly. AFib is estimated to affect between 2.7 million to 6.1 million individuals in the country. An individual with the complication experiences irregular beating in the heart’s upper chambers, affecting blood flow, leading to health complications. Causes Irregularities in the structure of the heart are the most common cause of atrial fibrillation. Sometimes people may develop the condition without any known heart damage or problems. Risk factors like age may also contribute to the development of atrial fibrillation. Other potential causes of the phenomenon include a heart attack, sick sinus syndrome – issues with the heart’s natural pacemaker, coronary artery disease, congenital heart defect – A heart defect that an individual might be born with, high blood pressure, lung diseases, heart valve problems, use of stimulants, including certain prescriptions and caffeine, physical stress caused due to pneumonia, other illnesses, and also surgery, sleep apnea, overactive thyroid (hyperthyroidism), metabolic imbalances, viral infections, and complications due to earlier heart surgery. Symptoms A person who develops atrial fibrillation may not notice symptoms, and the condition is detected only after a physical examination. But some people experience signs and symptoms before a diagnosis. A few common symptoms of AFib include being unable to exercise to one’s full potential, feelings of weakness, throbbing pain in the chest, lightheadedness, shortness of breath, dizziness, palpitations and sensations of a fast, fluttering, or pounding heartbeat, and feeling extremely fatigued. Therefore, the symptoms of atrial fibrillation differ from one person to the other. Occasional symptoms (paroxysmal atrial fibrillation) Here, a person may experience something that lasts from a few minutes to a couple of hours.

Macular degeneration – Types, causes, and remedies

Macular degeneration is a condition that affects a person’s vision and develops as people age. This progressive eye disorder involves the deterioration of the macula, which is a part of the eye’s retina. It is a leading cause of vision loss in older adults and may develop in one or both eyes. This condition is of two main types – dry and wet. Read further to learn about the disorder, its causes, and its types. Dry macular degeneration People are more likely to have dry macular degeneration than wet form. It is also less severe and develops when tiny yellow protein deposits under the macula. These deposits dry and thin the macula, causing gradual central vision loss while the peripheral vision remains intact. In the advanced stages, the dry form can progress to the wet form. People with dry macular degeneration need to test their eyes daily at home using an Amsler grid. One must consult a health expert immediately if any vision changes are observed. Wet macular degeneration In this condition, the blood vessels grow beneath the retina and macula and cause blood and fluid to leak into the retina. This build-up of fluid results in scarring, leading to permanent loss of central vision. The wet form can cause a sudden change in eyesight resulting in a severe loss of centralized vision when left untreated. People with wet macular degeneration may require repeated treatments. Symptoms Macular degeneration may not cause any symptoms during the early stages. However, as the condition progresses, it can cause distortion and blurry vision. It can result in difficulty reading, driving, and identifying colors. Macular degeneration occurs mainly in people aged over 50. Blurred vision Dark, blurry areas appear in the center of the vision, leading to increased blurriness in reading printed words. Visual distortion The person may experience visual distortions, such as straight lines that look wavy or crooked, and objects may appear distorted.

Key facts about age-related macular degeneration

Age-related macular degeneration (AMD) is an eye condition that affects one’s central vision. The condition mainly affects the macula—a part of the retina at the back that regulates central vision. The condition is common among people over 50. People with macular degeneration are unable to perceive objects or people right in front of them, however, they don’t experience a complete loss of vision and can have good peripheral vision. Here are key facts about AMD: Types Dry (atrophic) : About 90% of macular degeneration patients are affected by the dry (atrophic) form of the condition. Dry AMD develops when drusen, tiny yellow protein deposits, accumulate under the macula. The deposits make the macula thin and dry. Here, one can experience gradual vision loss, however, most people do not lose their core vision completely. In rare cases, the dry type can give way to the wet form of age-related macular degeneration. Wet (exudative) : The development of abnormal blood vessels under the retina and macula leads to wet AMD. The vessels can leak blood and liquids, which is a condition called choroidal neovascularization. As a result of the buildup, the macula develops a bulge, leading to dark spots in the center of one’s vision. Wet AMD can quickly turn into a complete loss of vision. Causes The retina, located at the back of the eye, transforms light and images reaching the eye into nerve signals to be delivered to the brain. A part of the retina called the macula makes the vision sharper and more precise. The macula, a yellow spot in the middle of the retina, contains high amounts of two natural pigments, lutein and zeaxanthin. When the vessels that supply blood to the macula are damaged over time, it causes age-related macular degeneration. This development also harms the macula.