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Anxiety is the most common mental health condition in America with an estimated 40 million having a disorder. So, if you are one of them, you are far from alone.
Nevertheless, anxiety symptoms can have a hugely negative impact on your life and must not be ignored. While it may not be possible to overcome the disorder, a clear management strategy will enhance your life. Focus on the five factors below and you won;t go far wrong.
- Learn To Silence Symptoms
Anxiety symptoms could strike at any time. Therefore, preparing yourself for those situations and knowing how to silence the symptoms is vital. Healthcare professionals can prescribe daily medications to help keep anxiety levels low. This can be one of the best ways to prevent significant anxiety attacks.
Even so, it’s important to appreciate that anxiety may still strike. When you notice the early signs begin to surface, it’s vital that you take quick action. CBD topicals and consumables interact with the endocannabinoid system (ECS) to restore calm. A dedicated CBD dispensary can help you find the best product for your needs. It puts you in far greater control.
Silencing the symptoms before your body is totally overwhelmed isn’t just about medicines or CBD. It’s equally vital to develop coping mechanisms that can mentally remove you from a stressful situation. Deep breathing exercises and meditation are the key weapons for your arsenal. Circular breathing is a particularly popular technique.
Knowing how to manage symptoms during the early phases of an anxiety attack doesn’t only help you in that moment. It also provides peace of mind and makes the thought of facing an attack feel less scary. For that reason, learning to address those episodes should be the top item on your agenda.
- Live Well
Learning how to manage anxiety attacks is one thing. But true success comes from building a life where they become less frequent. Experiencing anxiety doesn’t indicate a poor lifestyle, yet adopting a healthier life will make an impact. In most cases, you can begin to see a difference within days of implementing positive change.
The first upgrade should focus on getting a better night’s rest. Sleep regulates cortisol levels, which means you’ll be less stressed and irritable. Naturally, it translates to reduced vulnerability to symptoms of anxiety. Altering your evening routine to avoid screens before bed and sleep at roughly the same time each night will aid circadian rhythm.
Daytime lifestyle upgrades include staying hydrated and choosing the right nutrition. This puts you in a physically more comfortable position, which can reduce mental health issues. As well as silencing anxiety symptoms, it is an effective way to combat depression. Of course, the benefits of getting into better shape and improving your personal image aid the cause too.
It can also be very useful to focus on self-development via reading and learning new skills. Becoming a better version of yourself can reduce anxiety. Moreover, the activities themselves take you away from the stresses of modern life. Those small breaks and sense of added balance will work wonders.
- Adopt An Outdoors Lifestyle
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Generally adopting a better lifestyle will indirectly support you in the battle against anxiety. If you are looking for a single change to directly make you less anxious, though, getting outdoors is the answer. In truth, you will probably notice the benefits from the second you consciously step out into nature.
There are many ways to approach this. Hiking, for example, delivers several surprising mental health rewards. Similarly, taking daily exercise outside gives you the benefits of fresh air and vitamin D. This is in addition to the release of endorphins through physical activity, which also reduces anxiety. A short walk within the first hour or waking is another positive move.
Spending time in nature can also manifest as gardening, growing veg, or being around animals. The combination of fresh air, relaxed pace, and calming sounds will soothe the soul. Again, it doesn’t eradicate anxiety. Nevertheless, you are far less likely to experience symptoms during these moments. Or even throughout the day.
Other steps can include grounding, in which you are barefoot on the grass. Or you could head to the beach to feel the power of the sea on your soul. Even the simplicity of spending less time on screens or surrounded by media scaremongering can work wonders. Embrace this change now for fast benefits and lasting results.
- Understand Your Triggers
If you are committed to regaining control over your anxiety, it’s vital that you understand the triggers. This information may enable you to avoid people or situations altogether. Even when exposure to the triggers is unavoidable, it’ll be possible to prepare for those moments to stay on top of them.
Common triggers can include scenarios where you are overwhelmed. Whether it’s a personal or professional setting, learning to say “no” is vital. Putting clear boundaries in place could be as simple as saying no to responding to work emails after a certain time. If your brain is not able to switch off from work, that constant sense of being on edge will increase anxiety.
Other triggers could include places where you had a bad experience. Or even friends who constantly lead you to bad decisions. It’s OK to put yourself first and actively avoid the scenarios that put you on edge. Conversely, facing fears or finally drawing a line under past difficulties can make a world of difference.
If you are still unsure about your triggers, document your life with a diary. You will soon identify the patterns or triggers that make you anxious. Many people keep following the same patterns without ever accepting the impact on their mental wellness. Do this and repeat results are assured.
- Seek Support
Finally, your battle with anxiety is a personal journey but needn’t be faced alone. Help is available from a wide range of sources and talking to the right people is liberating. As well as psychologists and mental health experts, connecting with others who have anxiety disorder is advised. Aside from picking up tips, it shows that you are not alone or broken.
And once you are no longer alone on the journey, the road to success becomes smoother. Difficult moments will still exist, but you’ve got this.