Life is certainly not easy for all of us, the various pressures that we face every day could possibly result in anxiety. It could seem difficult to balance our everyday life with anxiety, which may encourage many of us to reach out to anti-anxiety medications.
Though these medications provide relief from anxiety, they come with the potential of giving harmful side effects. Some of the most frequent side effects of treating anxiety with medicines include difficulty sleeping, diminished libido, jitteriness, and increased appetite.
Here is how you can handle and reduce anxiety without the use of medication in simple and easy ways.
1. Shout it out
One way to cope with anxiety is to talk to a friend or anybody else that you trust. You could also scream at the top of your lungs, it is said to be an even better alternative to conversing. You were undoubtedly instructed as a child not to yell and to utilise your “inner voice.” You can, however, set your own regulations as an adult. So, if you’ve been holding your anger and fears in, let them out.
This does not imply instilling dread in others so that they experience the same level of anxiety as you. Here we are suggesting a safe way to let out your emotions in a controlled setting. It has been observed that more resistance towards anxiety has often turned it overpowering. Instead, it is advisable to accept anxiety as a normal part of life and let it go.
2. Exercising
When your mind is racing, exercise is usually the last thing on your mind. You could be concerned about discomfort after your workout and being unable to walk or sit for the next two days. Alternatively, your thoughts may wander to the worst-case scenario, and you worry about overexerting yourself and suffering a heart attack. Exercise, on the other hand, is considered to be one of the most effective natural anti-anxiety treatments.
Our body has a boost of endorphins and serotonin due to physical activity, which makes us feel happier. And when you feel better on the inside, it shows in your whole perspective. Exercise might also distract you from your issues since your brain can’t focus on two things at the same time. It is suggested to exercise at least three to five days a week and aim for at least 30 minutes of physical activity.
3. Cut down on caffeine
If you think a cup of coffee, chocolate, or an ice-cold Coca-Cola might make you feel better. However, if you consider caffeine as your go-to medication, this could only escalate your anxiety.
Caffeine stimulates the neurological system, resulting in an increase in energy levels. Under duress, though, this anxious energy might trigger an anxiety attack. As you read this, the thought of giving up your favourite caffeinated beverage may elevate your heart rate and cause anxiety, but you don’t have to go cold turkey or fully give up coffee. It’s all about balance.
4. Get plenty of sleep
If there isn’t enough time for sleep in your schedule, it could cause an increase in your anxiety levels. Sleep is necessary for humans to operate properly, therefore it is extremely important for us to follow a proper sleep schedule.
Chronic sleep deprivation makes you more vulnerable to anxiety, which includes insomnia, intentionally limiting your sleep, or being a self-proclaimed night owl. Get eight to nine hours of sleep every night to do yourself a favour. Creating a nighttime routine that includes reading a book or doing something soothing before going to bed is said to improve your sleep quality. The more prepared you are to obtain a good night’s sleep, the higher sleep quality you will have, which will lead to a better morning.
5. Don’t skip meals
Though anxiety makes you feel sick, the prospect of consuming food makes you feel as if you’re eating dirt. However, missing meals can exacerbate anxiety. When you skip meals, your blood sugar lowers, causing cortisol, a stress hormone, to be released. Cortisol can help you perform better under pressure, but if you’re already anxious, it might make you feel worse.
The fact that you need to eat does not absolve you from putting anything in your mouth, so don’t use this as an excuse to binge on sweets and junk food. Although sugar does not induce anxiety, it can create bodily symptoms such as anxiousness and shivering.
6. Feel alright saying no
You should always remember that your plate is limited, and if you overburden yourself with the concerns of others, your anxiety will grow. We’ve all heard that there is greater joy in giving than receiving. However, nowhere in this line does it suggest that you should sit back and watch people waste your time.
If you spend practically all of your energy caring for others, whether it’s running errands for them, picking up their kids from school, or listening to their issues, you’ll have little power to care for your own affairs. This isn’t to imply you shouldn’t help others; rather, be aware of your limitations and don’t be afraid to say “no” when necessary.
7. Give yourself an exit strategy
Anxiety can also be caused by a sense of powerlessness. You won’t always be in control of your life, but you can take measures to recognise your triggers and manage stressful situations.
Is it making you want to jump from a bridge just thinking about stepping into a social environment or meeting new people? While everyone else at the party is having fun, you could find yourself leaning against the wall, counting down the seconds until you’re free. You drove with friends and were unable to leave, so you spent the night dressed as the punchbowl attendant. It’s because of this anxiety that you turn down invites and sleep in on weekends.
But what if you planned your exit strategy before you left the house? You might, for example, drive yourself instead of carpooling with your friends. This way, if your anxiety starts to rise and you can’t take another minute of unpleasant conversations, you may leave. The less anxious you are, the more in control you feel.
Doing all these are just part of handling anxiety, if it gets really intense or if you feel like you need help be sure to reach out for help.
