Do you struggle to cope with anxiety? In the United States, around 40 million people (18.1% of the population) suffer from anxiety every year. Anxiety has a way of making sufferers feel trapped, that they have nowhere to turn. The condition can also lead to further health issues.
There are several ways to help alleviate anxiety though, thankfully. We present here a list of 5 things that can help sufferers cope with anxiety.
Exercise regularly to help cope with anxiety
Making exercise a part of your daily routine can help to reduce feelings of anxiety. By putting your body through physical stress you can, somewhat ironically, ease mental stress.
The exercises you incorporate can include:
Stress hormones (like cortisol) that are produced by the body are reduced by exercise. Exercise also promotes the release of ‘feel-good’ hormones like endorphins. In addition to helping lift your spirits, exercise also helps to improve the quality of sleep.
Make some time each day, or each week, to get in some exercise. It doesn’t have to be in a gym, don’t worry, you can easily do a lot at home. Small steps, like walking to the store instead of driving, can have positive effects to help you cope with anxiety.
Optimize your environment
Creating a peaceful environment at home can work wonders, also. Drinking chamomile tea and using essential oils can help you feel more relaxed. A safe space can be created just by having a room at home where you can put your feet up. Here you could read a book, magazine or watch television.
Optimizing your home environment is a great way to help you de-stress. Introduce objects and products that will help you feel more relaxed at the end of the day. This can be fluffy blankets, cushions, plants, soft lighting, etc.
Be sure you have a support system in place to help you cope with anxiety
Anxiety can very often leave sufferers feeling cut-off, isolated even, from the rest of the world. It can help however to talk things through with someone and get support from loved ones when you need to.
It is very important to have a solid support system in place. A support system can help you get through the harder days. Reaching out to friends and family, while nerve-wracking to begin with, can be an excellent way to help you cope with feelings of anxiety.
Reduce the amount of caffeine that you have
Caffeine is a stimulant and it can be found in many products and beverages. These beverages include coffee, tea, and energy drinks. The stimulant can help us to focus, and even perk us up in the morning, but too much can cause increased anxiety levels.
To help cope with anxiety, and reduce it, the best thing to do is reduce the amount you have. There are alternatives, such as decaffeinated tea and coffee or, mint tea.
Practice deep breathing and mindfulness
Use deep breathing and mindfulness are great strategies to help you cope with anxiety. Through mindfulness, you focus your attention on the present. This has a calming effect and can reduce stress-inducing thoughts.
Meditation, together with deep breathing exercises can help to enhance feelings of calm within you.
These calm feelings help to further alleviate anxious feelings. Deep breathing exercises are a good idea because they help to activate the parasympathetic nervous system. This system slows the heart rate and promotes relaxation.
To help with the practicing of deep breathing and mindfulness, especially on the go, there are several smartphone apps that you can download. These apps include Stop Breathe Think, Calm, and Headspace.
Try some, or all, of these to help you cope with anxiety and live your life the way you should be