{"id":3495,"date":"2019-02-01T06:02:08","date_gmt":"2019-02-01T06:02:08","guid":{"rendered":"https:\/\/simplyhealth.io\/?p=3495"},"modified":"2021-05-25T14:25:47","modified_gmt":"2021-05-25T14:25:47","slug":"12-helpful-tips-to-defeat-the-anxiety-symptoms","status":"publish","type":"post","link":"https:\/\/simplyhealth.io\/12-helpful-tips-to-defeat-the-anxiety-symptoms\/","title":{"rendered":"14 Helpful Tips to Defeat the Anxiety Symptoms"},"content":{"rendered":"\n
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For some people, anxiety is a normal part of their lives. It\u2019s an occupational hazard of being a part of a world filled with chaos. Anxiety isn\u2019t an objectively bad feeling, despite being unpleasant. It alerts you of danger, reminds you to prepare for everything, and makes it easier for you to weigh risk-reward ratios. <\/p>\n\n\n\n

All that being said, you should be prepared to fight anxiety if it becomes a daily nuisance and starts negatively affecting your mental health. Left unchecked, anxiety could start festering and making it hard for you to perform well. If you suffer from anxiety regularly, you don\u2019t need to get that prescription refilled just yet, as there are other ways to fight this beast. <\/p>\n\n\n\n

If you want to eliminate anxiety from your life and free yourself from the chains that it has bound you with, there are some effective tactics that will make the process a whole lot easier.<\/p>\n\n\n\n

1. Stay active
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Exercising regularly can be great for your emotional and physical health. Regular exercise <\/a>can be just as effective as prescription medications when it comes to dealing with anxiety for some. The great thing about using exercise to beat anxiety is the fact that it\u2019s a long-term solution, not just an \u201cin-the-moment\u201d relief. <\/p>\n\n\n\n

You\u2019ll feel stress-free for hours on end after your workout session. In addition to soothing the symptoms that anxiety might be causing, regular exercise will also improve your physical health. Think of regular exercise as the one thing that can help you feel more relaxed in addition to being stronger. <\/p>\n\n\n\n

When people think about exercising, the first thing that comes to mind is the physical benefits such as increased stamina or strength, and while those are significant, it\u2019s important to remember that the mental benefits of regular exercise are just as significant. The bottom line, start exercising for a stronger body and mind.<\/p>\n\n\n\n\n\n\n\n

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2. Don\u2019t drink alcohol
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Ever gotten drowsy after having a few drinks with your friends on the weekend? That\u2019s because alcohol <\/a>is actually a natural sedative. You might feel calmer after you have your first couple glasses of wine, but once your buzz ends, the anxiety will come back \u2014 and in greater severity than ever before. If you become reliant on alcohol for relieving anxiety rather than focusing on treating the root cause, you\u2019ll take a path far darker than one most would call \u201cstressful.\u201d <\/p>\n\n\n\n

Remember, anxiety isn\u2019t fun, but ruining your life and becoming an alcoholic just to beat it isn\u2019t the wise move to make. Instead, find out what\u2019s making anxious and remove that trigger element from your life. If it\u2019s a person stressing you out, cut them out from your life, if your work is making you anxious, take more time off. There are many ways to treat your anxiety, but ruining your liver should never be one of them. <\/p>\n\n\n\n

Many alcoholics have stated that their problem began when they would start drinking whenever they felt anxious and that later on into their alcoholism it just became an excuse to drink more. The worst part is that alcoholism can even cause anxiety if you aren\u2019t able to drink for extended periods of time, making the whole idea of treating anxiety with alcohol not only harmful but also ineffective in the long run.<\/p>\n\n\n\n\n\n\n\n

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3. Stop smoking
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Much like alcohol, the root cause of becoming a smoker usually starts with chronic anxiety. You\u2019ve likely seen characters in your favorite TV series take a smoke <\/a>whenever times get tough, but it\u2019s important to remember that smoking can have significant consequences in the real world. <\/p>\n\n\n\n

While it\u2019s true that you might be relaxed for a short while after sucking on a tar stick, your anxiety will only become worse in the long run if you rely on cigarettes to treat it. Studies have shown that you\u2019re more likely to develop anxiety disorders late in life if you start smoking at a young age. There have also been studies showing a correlation between chronic anxiety and chemicals such as nicotine. <\/p>\n\n\n\n

As with alcohol, becoming reliant on cigarettes to treat anxiety can even make you more anxious if you\u2019re in a situation where you aren\u2019t able to smoke. Smoking causes various types of cancer, so it\u2019s far from an ideal anxiety solution.<\/p>\n\n\n\n\n\n\n\n

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4. Ditch caffeine
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Caffeine<\/a>, just as addictive as alcohol and tobacco but currently enjoying a more acceptable view in our society. While most don\u2019t think of caffeine in a way as serious as alcohol or tobacco, that doesn\u2019t mean that it isn\u2019t as harmful to your mental health. <\/p>\n\n\n\n

If you\u2019re suffering from chronic anxiety, caffeine is the last chemical that you want to be putting in your body. Caffeine can make you more nervous especially if you\u2019re already the anxious type. Studies have shown that caffeine can worsen, and sometimes even cause anxiety disorders. It could also trigger panic attacks for those with various types of panic disorder. <\/p>\n\n\n\n

There have been studies showing that people who stopped ingesting caffeine after prolonged use returned to a normal state and had lower levels of anxiety. It\u2019s important to remember that caffeine isn\u2019t limited to coffee, it also includes various candies and sodas. In fact, some sodas contain more caffeine than espressos.<\/p>\n\n\n\n\n\n\n\n

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5. Identify triggers
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Triggers are anything that makes you anxious. Finding these triggers is important because it will allow you to treat your anxiety at the roots instead of using more short-term \u201csolutions\u201d such as alcohol and tobacco<\/a>. Try to think of the places and times that you\u2019re most anxious about. Keep track of these by writing them done either on a notepad or on a note app on your phone. <\/p>\n\n\n\n

Regardless of where you keep track of it, having enough data to review later on is the first step in this process. Once you have your data, try to find patterns in your anxiety. Are you most anxious at work? At home? While picking up your laundry? Once you find out who\/what is making you anxious, find a way to eliminate the trigger from your daily routine. <\/p>\n\n\n\n

If you\u2019re most anxious when buying groceries, ask your spouse to do it for you. If talking to your brother makes you anxious, reduce the times you have lunch with him.<\/p>\n\n\n\n\n\n\n\n

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6. Meditate
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While it might sound corny to some, meditation can be a great way to deal with your anxiety. The whole idea with meditation <\/a>is the removal of chaotic thoughts that might be residing within your mind. Once the chaotic thoughts have been removed, you can replace them with more happy images. <\/p>\n\n\n\n

Studies have shown that even half an hour or less of meditation each day can reduce symptoms of depression and anxiety. The mental benefits of meditating even go beyond anxiety. Many have reported that it was easier for them to make major life decisions after they started meditating on a regular basis. If you\u2019re new to meditation, you can download one of the many apps available on Google Play and the Apple App Store. <\/p>\n\n\n\n

There are also lots of guided meditation videos on YouTube that will help you get started. Regardless of which app or video you use, the important thing is to stay consistent with your meditation schedule.<\/p>\n\n\n\n\n\n\n\n

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7. Eat a healthy diet
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Proper nutrition is important for your physical health but just as important for your mental health<\/a>. Dehydration, artificial flavorings, and low blood sugar levels could lead to anxiety in some. Temperament can also be affected by diets with high sugar content. If you see yourself becoming more anxious after eating, try to analyze your eating habits. <\/p>\n\n\n\n

Check if you\u2019re getting enough calories and whether or not you\u2019re getting all the nutrients that your body needs to stay healthy and operate at optimal efficiency. Drink lots of water, eat less processed foods, and be sure to get your fair share of carbohydrates, vitamins, and minerals. <\/p>\n\n\n\n

You should have a healthy mix of proteins, vegetables, and fruits in your diet to ensure that you\u2019re getting everything you need to not only stay healthy but also to stay happy. If you\u2019re having trouble figuring out what you need in your diet, feel free to consult with a dietician or nutritionist.<\/p>\n\n\n\n\n\n\n\n

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8. Practice deep breathing
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Those who are anxious will often breathe at a rapid rate and have rapid breaths. This could lead to dizziness, rapid heartbeats, and even panic attacks<\/a>. Learning to breathe deeply can reduce your chance of falling victim to any one of these adverse symptoms that are often caused by anxiety. <\/p>\n\n\n\n

If you want to reduce your anxiety and get back to healthier breathing patterns, try doing some deep breathing exercises in your free time. Studies have shown that taking deep and slow breaths for half an hour each day can help you regulate the rate at which you breathe long-term. Eventually, breathing deep and slowly will turn into second nature for you. <\/p>\n\n\n\n

It\u2019s important that you don\u2019t try to breathe too slowly as you might end up depriving your brain of the amount of oxygen that it needs to function properly. There are various apps that help you breathe at a healthy rate.<\/p>\n\n\n\n\n\n\n\n

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9. Meditate<\/h3>\n\n\n\n

One of the very best ways to combat anxiety <\/a>is to use meditation. This can help to stop anxiety dead in its tracks in an acute sense, but will also be effective in reducing chronic stress and anxiety.<\/p>\n\n\n\n

There are many different forms of meditation, which range of kundalini, to transcendental, to mindfulness. While these might all seem different, one common thread between all of them is that they essentially involve focussing <\/em>on something. This practice of focussing \u2013 and resisting the urge for your mind to wander \u2013 will eventually train you to be able to choose what you are going to concentrate on, and which thoughts and feelings you are going to entertain.<\/p>\n\n\n\n

Eventually, meditation will give you a kind of escape. Whenever life gets too stressful, you can simply choose to focus on this calmness and let yourself escape the pressures of the day.<\/p>\n\n\n\n\n\n\n\n

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10. Use CBT<\/h3>\n\n\n\n

CBT is a concept that is closely related to meditation \u2013 but is actually a form of psychotherapeutic treatment. CBT stands for \u2018cognitive behavioral therapy\u2019 and provides a series of tools that can be harnessed in order to identify the nature of your thoughts and then to decide which of those you are going to keep and which you are going to try and change.<\/p>\n\n\n\n

For instance, you might notice that you have the same thoughts of anxiety cropping up every single day. Maybe you worry about money, or about your partner leaving you!<\/p>\n\n\n\n

Once you know what is causing the stress<\/a>, then you will be one step closer to being able to change those thoughts. You can do this using a number of strategies, including \u2018thought challenging\u2019 and \u2018hypothesis testing\u2019. In the first, you will challenge the nature of your thoughts by testing just how logical they are. In the latter, you will actually go out and see if the things you are afraid of are true.<\/p>\n\n\n\n

By systematically building your confidence in this way, you can keep a much calmer and more logical head when approaching stress.<\/p>\n\n\n\n\n\n\n\n

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11. Eat!<\/h3>\n\n\n\n

Ever heard of being hangry? That\u2019s when you\u2019re so hungry that you become enraged. While this might sound like an amusing character quirk, the truth is that it is in fact due to simple biological processes. And actually, it is more likely to lead to stress than anger in most cases.<\/p>\n\n\n\n

We all that eating carbs can cause a short term boost to our mood. This is caused by the release of tryptophan<\/a>, which travels to the brain where it is converted to serotonin \u2013 the feel-good hormone. This is because tryptophan is a \u2018precursor\u2019 to serotonin. If you get very hungry, then you will conversely have less serotonin in your system. Your body and brain interpret this as: \u2018something is wrong\u2019 and therefore increase levels of cortisol, leptin, and adrenaline \u2013 putting you into the equivalent of the fight or flight. <\/p>\n\n\n\n

In short, you\u2019re likely to find that everything seems a lot more serious and worrying if you are hungry. Eat something and you might find that the anxiety subsides a little!<\/p>\n\n\n\n\n\n\n\n

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12. Get More Sleep<\/h3>\n\n\n\n

Another reason that things might be seeming a little more serious and stressful than they should do, is that you are overtired. If you haven\u2019t had enough sleep, then this can once again signal to the body that something is wrong and that you need to address the problem.<\/p>\n\n\n\n

You have a shortage of energy <\/a>at this point and an abundance of unwanted waste products in the brain such as adenosine. <\/p>\n\n\n\n

But moreover, your body is going through a stress response. In fact, many of the unpleasant symptoms we associate with not getting enough sleep are in fact caused by the stress of not getting enough sleep \u2013 not by the lack of it in itself!<\/p>\n\n\n\n\n\n\n\n

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13. Fix Your Nutrition<\/h3>\n\n\n\n

What you eat can have a huge impact on your stress levels and your mood. We\u2019ve already seen how consuming carbohydrates <\/a>can cause your blood sugar and therefore your serotonin levels to spike and trough. But did you know that a number of key neurotransmitters are actually created from things found in your diet?<\/p>\n\n\n\n

For example, that tryptophan which is often a leftover by-product of carbohydrates, also exists in larger quantities in specific foods. In particular, you might find that you can get a large amount of tryptophan from things like turkey. <\/p>\n\n\n\n

Likewise, you might aim to consume more foods high in omega 3 fatty acids \u2013 such as tuna. Not only is omega 3 incredibly good for the brain in general and able to increase myelination and cell membrane permeability \u2013 but it is also able to increase the production of DHEA. This substance has many important roles in the body, among which is the ability to combat and suppress cortisol.<\/p>\n\n\n\n\n\n\n\n

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14. Have a Massage<\/h3>\n\n\n\n

Finally, if you\u2019re still feeling anxious, then you should consider getting a massage<\/a>.<\/p>\n\n\n\n

Of course, engaging in any pleasant and indulgent activity such as this is going to help to reduce stress. This is a fantastic way to distract yourself from your problems and to enjoy relaxing for a while.<\/p>\n\n\n\n

But massage also helps to encourage blood flow, it releases the tension held in your muscles \u2013 which can have a two-way reaction \u2013 and it helps to encourage the production of endorphins. Endorphins are produced any time we are physically touched by someone in a positive way \u2013 and this is actually one of the big benefits of massage.
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