It’s perfectly fine not to be okay.
This is especially true when new and potentially dangerous things are happening all around us. It is critical to be aware of your states, feelings, and fears, whether they are that you are unproductive – despite the fact that the entire world is telling you that you should be creative right now – or that you are caught up in the so-called “eco-anxiety,” something else, or all of the above.
When we are unable to give up imposed patterns, anxiety arises. Expectations from ourselves or from others can lead us to a state of anxiety, especially if the goals are set too high, and we can’t reach them, or if we are expected to achieve something but don’t have the energy for it.
In the text below, you can find some professional advice on how to deal with anxiety, which we are sure will help you.
Coping and Overcoming
Relaxation – Practicing yoga, meditation, breathing exercises, massages, and relaxation techniques help to cope with anxiety.
Nutrition – A balanced diet with regular meals keeps the body healthy. Avoiding alcohol and caffeine can reduce the pressure of anxiety. One study found that excess saturated fat and sugar in the diet increased anxiety levels.
Fruits, vegetables, healthy fats, and light foods – improve mood. If you limit your intake of processed foods, you are on your way to overcoming unpleasant conditions such as anxiety and depression.
Caffeine – increases anxiety levels. If you drink more than one cup of coffee a day, cut back and see if that helps. Caffeine is also found in many drinks and foods. So watch the composition of the food you eat to monitor your caffeine intake.
Sleeping – Getting enough sleep at night can help you feel much better and be able to overcome or greatly reduce your anxiety levels. If you can’t fall asleep easily, you can use oil drops. It is known that CBDA has greater effects on the endocannabinoid receptors and improves sleep. Also, taking shorter naps during the day helps a lot.
Support – Talking to friends, family, or a health professional helps to gradually overcome anxiety.
Exercise and Fitness
Reliable research claims that regular exercise has similar effects to antidepressants. The same research shows that people with anxiety or depression have reduced levels of brain neurotrophin (BDNF).
After exercise, BDNF levels in the brain increase, which can alleviate symptoms of anxiety and increase feelings of happiness.
Setting smaller exercise goals will make your exercise program feel more achievable. In that case, you are more likely to keep up with your chosen program in the long run.
Find a way to move your body that makes you feel better. It doesn’t have to be a long and tiring exercise. A 10-minute walk can improve your mood. Even the slightest exercise improves sleep, increases concentration, and reduces stress levels.
Medicines as a Possible Way of Overcoming Anxiety?
- Benzodiazepines – These drugs are usually prescribed for a short period, as they can be addictive. They affect the central nervous system and slow down bodily functions.
- Beta-blockers – These drugs reduce the physical symptoms of anxiety. People can use them as needed. There are also natural sources of beta-blockers, such as omega-3.
- Selective serotonin reuptake inhibitors – SSRIs stop the serotonin transporter from removing serotonin from the synaptic clefts in the brain. In the absence of serotonin, the brain cannot use its effects. By increasing the level of serotonin in the brain, we alleviate the symptoms of anxiety disorders.
- Tricyclic antidepressants – These drugs affect five different neurotransmitter pathways. They work similarly to SSRIs but can cause more side effects.
- Monoamine oxidase inhibitors (MAOIs) – MAOIs are a type of antidepressant that block the monoamine oxidase enzyme that breaks down serotonin, norepinephrine, dopamine, and tyramine. It can alleviate the symptoms of panic disorders, social phobia, and depression.
Therapy for Overcoming Anxiety
Many psychotherapeutic techniques help overcome anxiety.
These are just some of them:
- Acceptance and Commitment Therapy (ACT) encourages the sufferer to engage in behaviors that will help them overcome anxiety. One way to overcome anxiety is to know that not every intrusive thought is cause for concern.
- Cognitive behavioral therapy (CBT) focuses on identifying and understanding thinking, belief, and behavior patterns. In this way, a person can change those patterns to reduce anxiety. CBT helps you learn skills that you can use throughout your life to overcome anxiety should it occupy you.
- Exposure therapy is a type of CBT where a person is gradually exposed to the causes of their anxiety in a safe environment. The bottom line is that the exposed person understands that bad outcomes can be tolerable and even have a positive side.
We hope that our tips will help you, but remember that only full awareness of the difference between real and imagined danger can stop the development of anxiety.
