Tips for Managing Anxiety
You’ve probably experienced that tight pain in the chest, or the increased beating from your heart, or that cloudy feeling that seems to settle in your mind like a thick fog. If you’ve experienced any of these symptoms (or feelings) then you have likely experienced anxiety.
Anxiety can be a slight discomfort or an extremely debilitating syndrome. Some experience anxiety during social situations or some experience anxiety when they are at home alone. Some suffer it all the time, like a humming ting in the background of everything they do.
If you suffer from anxiety, you are not alone. Millions of people every day feel the pangs of anxiety and many find it as a scourge on their daily life.
In this blog post, we will discuss anxiety, its symptoms, as well as tips for managing anxiety. Keep reading to learn more about anxiety.
In the United States, anxiety disorder is one of the most common mental illness disorders. 40 million US adults, or about 18 percent of the population, suffer from anxiety every year.
It’s common for those who suffer from anxiety disorder to also suffer from depression, too. About half of those who suffer from anxiety also suffer from depression. Around 37 percent of those suffering from an anxiety disorder receive treatment. Unfortunately, people who suffer from anxiety disorder are six times more likely to be hospitalized for psychiatric issues.
How does an anxiety disorder work and what are its symptoms? We’ll answer that below.
How Anxiety Works
An anxiety disorder is due to a complex set of risks and factors, including genetics, personality, chemistry, and life experiences.
Anxiety is known to trigger the fight-or-flight response and releases hormones and chemicals such as adrenaline into the body. This release of chemicals and hormones increases the heart rate. When the stress passes, your body returns to a normal state. If you are always stressed your body never goes back to a “normal” state. This can actually weaken the immune system and leave you feeling vulnerable and likely can lead to you getting sick.
There are different types of anxiety. Here are some of the more common forms of anxiety:
- General Anxiety Disorder
- Panic Disorder
- Phobia-Related Disorder
General Anxiety Disorder
Those who have general anxiety disorder experience worry and anxiety about everyday things (every day) for more than 6 months. People with general anxiety disorder can feel restless, irritable, and have trouble sleeping.
For those who have panic disorder, they can suffer from panic attacks that can be triggered by an outside event, or even a thought. People with panic disorder can feel their heart rate go up and start sweating, trembling or shaking.
A phobia-related disorder is an intense fear or aversion to something. For some, this could manifest in ways that involve being afraid of germs, milk, or other things. To some, this can be debilitating. Whereas it is okay to be afraid of some things, this disorder can be related to things that are not harmful and the fear of it is disproportionate to the actual danger of the thing.
People with a phobia-related disorder may have an irrational fear of encountering an object or encountering a situation, they may take steps to avoid this, or they may experience an immediate feeling of intense anxiety when they encounter it.
Now that we know a little more about anxiety and how it works, let’s go over some tips for managing anxiety.
Tips for Managing Anxiety
Many millions of people in the US and around the world may suffer from anxiety, but the good thing is there are many ways you can try to cope with it that does not involve medication. Though, if you do suffer from intense anxiety frequently, it would be best to consult with a doctor.
Here, without further ado, are some tips for managing anxiety.
Limit Alcohol and Caffeine
Caffeine is notorious for adding fuel to the fire when it comes to anxiety. The same can also be said for alcohol. You can decrease your anxiety by limiting (or quitting) both. Caffeine is an “upper,” and alcohol is a “downer,” and can make anxiety increase.
Get Enough Sleep
More sleep will help you decrease stress, and reduce anxiety. This means getting the recommended 8 or so hours of sleep can help you decrease anxiety.
Exercise every day. There’s a reason why runner’s high is a thing. Exercising helps you feel better about yourself, and enhance your mood, reducing stress and anxiety.
Meditation has been shown to reduce stress, anxiety, and other negative emotions. Today, there are so many ways you can experience meditation, including at home and on your cell phone. There are tons of apps designed to help you meditate and reduce stress and anxiety.
Schedule Time to Worry
This may sound counterproductive or even weird but set some time aside to worry. This can help you keep your worries from building up and can help you settle what makes you anxious and stressed.
Take a Deep Breath
Deep breaths send a signal to the brain that all is okay. This can help settle your mind and thoughts. To get the most out of these benefits, lie down. To really feel your breath, put one hand on your chest and the other on your stomach. Breathe in. Hold it for a second, then breathe out. This will help relieve stress and anxiety.
Examine Negative Thoughts
Your thoughts are not you. They are just thoughts. Think of them as something outside of yourself and examine your thoughts. Remember, you are in charge here. By examining your thoughts, you can help control your anxiety.
Find Your Triggers
Find what could cause you to be anxious and stressed. Maybe work triggers you. Maybe social gatherings trigger you. Maybe coffee or lack of sleep enhances your anxiety. Find out what triggers your anxiety and think of solutions that can help.
Progressive Muscle Relaxation
Progressive muscle relaxation can help release stress and anxiety. To do this, find a nice, quiet spot. Close your eyes and slowly tense and relax muscle groups in the body. Hold the tension for about 3 seconds, then release. This can help relieve stress and anxiety.
Being in the Now
Anxiety makes your mind race with thoughts. If you are in the now—in the moment, you are keeping your thoughts at bay. So be sure to practice mindfulness.
Live a Healthy Lifestyle
By staying healthy, you are creating a healthy body, which in turn helps with a healthy mind. By being active, eating healthy food, hiking outside, and spending time with friends and family, you can reduce stress. A healthy lifestyle is all about living a well-balanced life, it doesn’t mean you can’t eat unhealthy food from time to time.
Take Time to Relax
Giving yourself time to relax. This means sitting down and resting, giving yourself space so you have time with yourself. This could mean meditating, reading a book, writing, drawing, or painting. You want to give yourself space so you can unwind and destress.
Yoga not only can improve your strength and balance, but it can also help you relieve pain and tension in the body. Depending on how consistent you are at yoga, you can help relieve stress and anxiety, reducing your anxiousness after every session.
Acupuncture uses thin needles that are inserted into specific areas of the body to help relieve pain, as well as stress and anxiety. Acupuncture can reinvigorate you, and help you feel better and more confident.
Heat therapy can reduce muscle and joint pain and tension, as well as decrease stress and anxiety. In fact, using heat therapy with combined therapies such as pulsed electromagnetic field (PEMF), far-infrared (FIR), negative ion, photon light, and hot stone therapy can help you revitalize and recharge your body on a cellular level.
HealthyLine offers PEMF mats and FIR devices that are designed to relieve stress and tension in the body. In fact, PEMF therapy has been shown to help relieve symptoms of depression. Since PEMF and FIR both can relax the body, you can feel tension, stress, and anxiety melt away.
Now that you know some tips for managing anxiety, it’s time for you to consider incorporating some of these tactics into your life to help you mitigate stress and anxiety in your life. HealthyLine can help you mitigate your anxiety. Our advanced gemstone heating mats deliver pain-relieving and anxiety-reducing benefits.
HealthyLine has been the leading innovator in gemstone heat therapy technology since 2013. Based in New York City, our luxury health and wellness devices combine natural materials blending various technologies, such as pulsed electromagnetic field (PEMF), far-infrared (FIR), photon light, negative ion, and hot stone therapy to create advanced medical devices designed for your health and wellness.
Find the right gemstone heat therapy mat for you to help you relieve your stress and anxiety today!