Anxiety is often seen as a by-product of living in an often chaotic world. Sometimes, it makes us aware of the danger to motivate us to make risky calculations. However, when anxiety is a daily, unchecked one, it can greatly affect the quality of life. Here are 9 ways to calm down anxiety attacks.
- Stay active
Regular exercise is good for your physical and emotional health. Regular exercise works like medication to reduce anxiety and stress. Not only does it have an immediate anxiety-reducing effect, but it can also help us feel less anxious for hours after work.
- Don’t drink alcohol
Alcohol is a natural sedative. Drinking a glass of wine when stressed can calm you down at first. However, then the anxiety can return. If you rely on alcohol as a way to reduce anxiety instead of treating the root of the problem, you may have alcoholism.
- Stop smoking
Smokers are more likely to smoke during times of stress. However, like drinking, smoking when you’re stressed is just a quick, temporary fix. But then, it can worsen anxiety over time. Studies have shown that the earlier you start smoking in life, the higher your risk of developing an anxiety disorder. Research has also shown that nicotine and other chemicals in cigarette smoke are associated with a higher risk of anxiety.
- Limit caffeine
If you suffer from chronic anxiety, caffeine is something to absolutely limit your use of. Caffeine can cause stress and jitteriness, which isn’t good if you’re nervous.
Experts have shown that too much caffeine can cause or worsen anxiety disorders. In some people, using less or eliminating caffeine can significantly improve anxiety symptoms.
- Get enough sleep
Insomnia is a common symptom of anxiety. Prioritize sleep by:
- Go to bed when you are tired at night.
- Do not read or watch TV in bed.
- Do not use mobile phones, tablets, or computers in bed.
- Don’t turn over in bed.
- Avoid caffeine, heavy meals, and nicotine before bed.
- The bedroom should be dark and cool.
- Before going to bed, write down your experiences: write down any worries that you can get rid of your mind and reduce anxiety.
- Make sure you have the correct bedtime every night.
You can also use functional foods for sedatives, which are now widely sold on e-commerce sites. Using discount codes, coupons to buy goods functional foods will help you save costs, reduce money worries.
The main goal of meditation is to remove chaotic thoughts from the mind and replace them with a feeling of calm and mindfulness in the present moment. Meditation is known to reduce stress and anxiety.
Research from Johns Hopkins University has shown that 30 minutes of meditation a day can relieve some anxiety symptoms and have an anti-depressant effect.
- Build a Healthy One Diet
Low blood sugar, dehydration, or chemicals in processed foods like artificial flavors, artificial colors, and preservatives can cause mood swings in some people.
Changing your daily diet appropriately or taking safe supplements is a long-term strategy. Studies have shown that certain supplements or nutrients can help reduce anxiety. Essential supplements include:
- Green tea
- valerian root
- Kava kava
- Dark chocolate (in moderation)
However, it can take up to three months for the supplements to work. If you are taking other medications, discuss herbal remedies with your doctor.
- Practice deep breathing
Your heart will usually beat faster when you’re in an anxious situation. It’s our body’s natural response to stress. Shallow, rapid breathing is common with anxiety. It can lead to a fast heartbeat, dizziness, or even a panic attack.
The deep breathing exercises can help restore normal breathing patterns and reduce anxiety. Try to inhale 4 times and exhale 4 times for a total of 5 minutes. In the evening, your breathing slows down, your heart rate will calm you down.
- Drink chrysanthemum tea
A cup of chamomile tea is a home remedy to calm stressed nerves and promote sleep. Studies show that chamomile can also be a powerful ally, a great remedy against anxiety disorders.
The study found that people who took German chamomile capsules (220 milligrams about five times daily) experienced a reduction in anxiety symptoms compared to those given a placebo.
Determining the type of anxiety you’re dealing with can be a bit tricky because the way a person’s body responds to perceived danger can be completely different. After all, it’s part of the brain’s response to a threat. perceived danger, even if the danger is real. There are times when anxiety can become severe and turn into attacks and then gradually build up over several hours.
If you feel nervous, try the above ideas to calm down. Remember, home remedies can help ease anxiety, but they don’t replace professional help. Increased anxiety may require treatment or prescription medication.
Here are some ways to help prevent the onset of anxiety, hopefully, they will help you stay on your way to a more positive and happy life. Practice these tips even when you don’t have to deal with anxiety so that when anxiety comes and becomes overwhelming, you already have a “muscle memory” to ease your anxiety. know how to appreciate your values to love yourself more and love life. Wish you good health!