Anxiety can be defined as apprehension over an upcoming event. We mull over the future with terrifying forecasts that are not necessarily based in sound logic or valid evidence. In day to day life, anxiety’s emotional and physical symptoms can manifest as having poor concentration at work or school, insomnia, increased heart rate and being irritable towards family, friends and coworkers.
Stress and anxiety are emotional and physical responses to perceived dangers that are not always real. And since it is safe to say that most of us are not running from wild animals or hunting and gathering in the forest, it is often the mundane little things that tip us over the edge: the morning rush hour, lost keys or piled up emails. Fortunately, you can beat this kind of stress by doing some small changes in your life. Here are some tips on how to be more calm and collected amidst the chaos of everyday life.
5) Get Enough Sleep
Not having consistent sleep can have some detrimental consequences. Inconsistent sleep is not only bad for our health, it is also a big contributor to anxiety and stress. Furthermore, since anxiety often causes disruptions in sleep, this often triggers a vicious cycle of stress and sleepless nights. Whenever you’re feeling anxious, try scheduling a full 7-9 hours of sack time and notice how a few nights of restful slumber can make a difference in stress reduction.
4) Smile
Is work getting you down? If your answer is yes, then it is time to get away from it fo a while and get some giggles on, experts suggest. According to research, the act of laughing can reduce the symptoms of anxiety and depression. The next time you feel those jittery nerves coming on, take a break from work and check out some funny videos on YouTube and see how your mood improves.
3) Declutter Your Brain
Physical clutter always leads to mental clutter. Having a messy working space can make it seem like our work is never ending which makes it more difficult to relax. Try spending 15 minutes or so tidying up your workplace or living space area and make a habit of keeping things organized. You will gladly find out how there is not much room for anxiety in a neat and tidy workplace or living space.
2) Express Gratitude
Studies done at the University of Minnesota and the University of Florida have proven that the act of expressing gratitude can actually help reduce anxiety symptoms. One great way of getting into a mindset of appreciation is starting a gratitude journal where you write down a list of positive events that that happened in your day or week and why the events made you happy. People who keep a gratitude journal have reported that documenting happy events have tangible benefits like lowered stress levels and greater sense of calm at night.
1) Eat Right
Anxiety has a way of totally throwing our bodies out of whack like we might lose our appetite or we might crave certain foods. But in order to provide the body with the nourishment it needs, try eating more healthy foods that contain nutrients like omega-3s and vitamin B as well as some whole-grain carbohydrates. Studies have shown that omega-3s can help reduce symptoms of anxiety and depression and that vitamin B is linked with good mental health.
