Do you remember the last time when you felt anxious? Possibly, when you spent sleepless night before your exam or perhaps did not get job when you were in an urgent need of it. These situations normally create temporary anxiety that fades away after some time. However, some people having Generalized Anxiety Disorder (GAD) find it hard to control their worries.
People with GAD always worry about health, school, money, family. They get various physical symptoms like headaches, insomnia, trembling, weakness, sweating, muscle tension, irritability and many others. The daily life of people, suffering from anxiety disorder, becomes hell. Many people fall into the cycle of anxiety because they do not get the right help and advice at an earlier stage. I'm saying this because I went through the same thing around 8 years ago and faced the debilitating effects of it. Now, I am completely recovered from this problem and want to dedicate my life to helping others. Therefore, I am sharing here some simple tips that will help you to treat anxiety yourself.
Negative Self-Talk Sucks:
However, several factors such as environmental factors, medical factors, substance abuse, or a mixture of these can be the reason of anxiety but it is most commonly triggered when we regularly talk or think negative about ourselves that means a habit of always assuming ourselves responsible for the worst will happen. Shad Helmstetter, author of "What to Say When you Talk To Yourself" has done a lot of researches to understand the process of human brain and found that negative self-talk is one of the reasons of all the worries of life. According to him, if you talk to yourself in a positive manner, you will see a remarkable progress in all areas of life. And for this, you need to follow the steps given below:
- Do not use the words "should," "could" as these words will make you less confident. You can replace these words with "can" or "will."
- When someone gives you compliment don't protest against them but accept them by saying "thank you."
- Do not say, "You are going to fail" before trying anything. Anyhow, if you can't able to do particular thing, it doesn't mean you underestimate yourself.
- Stop mumbling while talking with others; it will make you feel less confident.
Negative self-talk is really risky that makes you feel even less confident than when you start to tell negative about yourself. Therefore, for beating anxiety, it is very important to avoid negative self-talk.
Eat Healthy And Remove Anxiety
Sadly, through anxiety we often turn to alcohol to help lift moods and make us feel better in the short term. However, when alcohol reached and processed in the body, it dehydrates the body and creates anxiety-like symptoms. Similarly, caffeine and other fizzy drinks add to anxiety and negatively affect our body.
When I was recuperating, I decided to eat healthier and found that, through adopting a healthy lifestyle and diet, I had felt less stressed and become calmer. I also joined a fitness campaign that suited me to burn off my negative energies. These changes brought a lot of relief in my life. Therefore, to improve mood, try eating a healthier diet that contains plenty of vegetables and fruits and keep away from processed foods. Also, avoid too much fizzy drinks and caffeine, I am not saying, there is need to give it up completely, just try to moderate it.
Meditation Helps In Combating Anxiety
It is not right to get worried about problems that came in life. We can't change what's already happened. The thing we can do is change the way we respond to these problems. Therefore, instead of meeting the troubles of life with more fury, we should meet it with acceptance and compassion. That is what meditation does. Meditation enhances our focus on one point, lessens anxiety and overwhelms our lives with general feelings of happiness. It improves our ability to be an internal observer that shows us the way to release the tension.
As per the surveys of Times Magazine, over 15 million Americans now do meditation habitually. A meta-analysis of 146 studies shows that Transcendental Meditation is the most effective technique to produce a deep state of peaceful alertness in the body. You'll experience a positive change in the body and mind within the twenty minutes of meditation.
Regular Exercise Is Important
Recently a research was conducted in the University of Georgia study in which 3000 Patients were involved. Those patients who were randomly assigned to exercise reported a 20% reduction in anxiety symptoms compared to those who did not exercise. Exercise will not only help you to overcome anxiety but it also helps in preventing and improving a number of health problems like diabetes, arthritis, etc. Actually, exercise helps in releasing feel-good brain chemicals that reduce depression.
The word "exercise" does not mean that you'll have to do sweaty workout in the gym. Anything that gets you down the couch like washing your car, gardening, etc. is exercise that can help you reduce anxiety and improve mood.
In short, I want to say that you should stop negative self-talk, eat well, do meditation and exercise to live a healthy and relaxed life.