How to get rid of feelings of anxiety?

Did you know that increased anxiety is the most common mental problem? In addition, women are sixty percent more likely to be affected than men. Even if the feeling of anxiety does not torment you to the point of poisoning your whole life, you are sure to know her. It is important to know how to get rid of excitement and tension. This will help you control stress and significantly improve your life.

What is an alarm?

Anxiety is the reaction of the body to a dangerous or unfamiliar situation. It can manifest itself before important events, such as interview, examination, moving. In different people, anxiety can manifest itself in different ways. Television and movies have taught us to think that a worried person always shakes and gnaws at the nails. In fact, there are often no external symptoms. The most anxious patients often outwardly remain completely calm. They do not even realize how hard it is for them. Everyday anxiety can be accompanied by a number of symptoms. For example, this nervous tension, irritation, increased heart rate, sweating, rapid breathing, insomnia, problems with concentration or digestion. Anxiety can affect the duration of manifestation of such symptoms or their intensity. This leads to a strong impact on your life: sometimes because of the panic, you may not even have the strength to get out of the house!

Recognize the sensation

This may not seem very logical, yet the ability to recognize your anxiety, rather than trying to ignore it, will help you cope with a feeling of helplessness. Alarming people often deny their emotions, which only exacerbates them. Go meet yourself and confess your feelings. It fills with strength - when you know what your problem is, you can solve it. Do not hide the alarm, so you will only get worse. You have nothing to be ashamed of.

Sleep more

It is important to understand the relationship between problems with sleep and anxiety. If you are worried, it is more difficult for you to sleep, but on the contrary, insomnia can increase anxiety. Researchers have found that lack of sleep activates areas of the brain that cause anxiety and cause you to worry too much about upcoming events. A good night's sleep helps you to strengthen health in general and ensures resistance to stress. Start by preparing your body for bed with the soothing evening rituals, which can include reading, listening to calm music, bathing or giving up electronic devices an hour before bedtime. Create for yourself a stable sleep schedule that will allow you to sleep from seven to nine hours daily. If you still feel tired all the same, you may need to undergo a test.

Nourish your body

Adherence to a healthy diet will not help you get rid of anxiety, however it can improve your mood and help you with well-being. A diet rich in whole grains, vegetables and fruits is an excellent solution, much better than consuming processed foods rich in simple carbohydrates. Complex carbohydrates are digested more slowly and help maintain blood sugar levels at a more stable level. Do not skip meals so that sugar does not fall in your blood, a sense of loss of strength can exacerbate anxiety. You will benefit from foods rich in magnesium, zinc and omega-3 fatty acids.

Start moving

According to some reports, regular exercise helps reduce anxiety and depression. Aerobic exercise reduces anxiety, reducing stress in the body and helping the body respond naturally to stress. In addition, it reduces fatigue, increases concentration and makes a deeper sleep.

Refuse alcohol

Often people start drinking alcohol in order to calm their nerves and not worry. For a while this can really help, but in the future it will lead to problems such as alcoholism or dependence on other substances. This method simply does not work. This is only a quick measure, which only worsens the situation as a whole. Alcohol changes the level of serotonin and other neurotransmitters in the brain, causing depression to become much more pronounced. However, a glass of wine after a busy day does not make you an alcoholic.

Go out for a walk

Did you know that people living in cities are twenty-one percent more prone to anxiety than those living in rural areas? The researchers found that the area of the brain associated with the control of emotions is more strained because of stress among the residents of the city. Walking in the park and admiring the nature, you can seriously reduce the level of tension. If you feel that anxiety begins to overwhelm you, go sit on a bench under the trees.

Practice mindfulness

If you feel uneasy, it's easier to just let your thoughts overflow your head. Try to make an effort to concentrate on the present. Meditation and awareness help to improve your condition. Studies have shown that awareness helps people to shift the focus of attention from inner experiences to the outside world, which allows them to better cope with the tasks posed to the person at a particular moment. If you are worried, constant repetition of anxious thoughts prevents you from functioning. Meditation is the solution! Just find a quiet corner, close your eyes and focus on your breathing.

Write down thoughts on paper

Sometimes a good idea may be simply to write down your emotions. So it's easier to understand them, because you'll understand what exactly bothers you. Write about the problem or your psychological trauma in order to cope with them. This will help improve sleep, think more clearly and lead a richer social life. Doing a diary should not be limited to rules or take a lot of time. It will be enough fifteen minutes a day, during which you will write without thinking about grammar or punctuation. It does not matter how you write, the main thing is to express your emotions.

Laugh out loud

It is no accident that they say that laughter is the best medicine. Its effect can be temporary, nevertheless laughter still reduces stress and stress, increases the level of oxygen in the body, lowers blood pressure and helps the brain release endorphins. You need a minimum of effort - just watch the comedy.

Breathe deeply

First of all, excitement affects breathing. When you start breathing more often, the body receives a signal that something is bothering you. Monitor your breathing to think more clearly and not succumb to your sensations. Deep breathing helps to get endorphins, reduce heart rate and blood pressure.

Ask for help

Perceive these tips as a short guide, with which you can take care of your physical and mental health. Consider yourself your top priority, even if you have a lot of responsibility. Do not let the alarm torment you. If you feel that anxiety affects your daily life, perhaps simple strategies will not help you. In this case, you should seek the help of a specialist. Do not be ashamed of this - a qualified psychologist will help you regain the quality of life. There is nothing wrong with applying to such a doctor for help.