There are many ways to cope with anxiety- but it’s easier said than done. Anxiety has unfortunately become a norm for many and affects people every single day. If you suffer from anxiety you may feel vulnerable, scared, and hopeless, but there’s always light at the end of the tunnel! No matter what age, gender, social class, or ethnicity you are, these tips and tricks can help ease your stress.
1.) Healthy Sleeping Habits
It may seem like sleep is a no brainer, but not getting enough sleep- or even sleeping too long- can negatively effect your mental and physical health. It may not be noticeable right away, but your body works as a machine and like a set schedule in order to function properly day to day.
Experts recommend about 7-9 hours of sleep per night. But, in today’s society, it has become harder and harder to get enough rest every night- especially for those in school. One tip is to purchase melatonin: a naturally found hormone within our bodies that can help regulate sleep-wake cycles. Melatonin is best taken 30 minutes before bedtime and is a natural and healthy way to ease insomnia.
It is also recommended that you limit your screen time at least thirty minutes before you go to bed. Watching TV and being on your phone may be more damaging to your sleep cycle than you think. Electronics before bed can cause your brain to be in a state of wake, even if you are tired from your long day.
2.) Time Management
Time management is important for everyone. It is highly underestimated the improvement time management can have on your anxiety. Anxiety is rooted in feelings of hopelessness and uselessness, but being productive is one of the best remedies for that. The best recommendation to help with time management is to use a planner. A planner can help you schedule due dates, work shifts, times to relax, eat, and workout. It puts our minds at ease to be able to physically see our duties. A planner helps relieve our brains of anxiety because it allows you to not cram all the necessary information for the day in your brain. A simple checked box beside a completed duty can take a huge weight off your shoulders.
3.) Artistic Outlet
Not everyone thinks they are creative person, but we don’t have to be able to draw, sing, dance, or play an instrument to be artistic. Think back to how you used your imagination as a child and try to tap into that- or simply do some free-writing in a journal.
Having the freedom of art is a true blessing that we all should take advantage of. Whenever you feel stressed, try to listen to music, write a letter to yourself, or even just move around to a beat. It doesn’t have to be in front of an audience; it can be in the comfort of your own room.
Some suggestions and examples of artistic outlets that can help with anxiety include journaling, coloring books, art, music, creative writing, crafting, and dancing.
Fitness shouldn’t be seen as a chore, it should be an enjoyable outlet. The opportunity to be able to keep our bodies healthy through a workout regime, and the food we intake, is truly a blessing. Exercise is vital not only to relieve physical stress, but also mental anxiety. If you’ve fallen off the exercise wagon, try taking baby steps to ease back into a healthier lifestyle. Take a walk instead of a car ride or check out a Zumba class at your local gym. Although the effects may be temporary, studies demonstrate that a brisk walk can deliver several hours of relief, similar to taking an aspirin for a headache. Schedule time to workout and stick to it. After a while you will begin to crave it exercise and even look forward to it.
5.) Eat The Right Foods
Everyone has heard that you are what you eat, but it’s cliche because it is true. What you put into your body can not only help you lose weight and have glowing skin, it can ease stress and improve your mood as well. The foods proven to reduce anxiety the most are salmon, chamomile, turmeric, dark chocolate, yogurt, and green tea. Try adopting healthier food habits by simply swapping out fries for vegetables or drinking water instead of soda. These habits will take time to form, but making the occasional switch can help your body tremendously. A clean body equals a clean mind.