The constant uneasy feeling you get in your stomach. The instant anxiety you feel when you try to slow down or relax.
The stress of always feeling on guard, even when there isn’t a threat. Sound familiar?
Anxiety disorders affect more than 40 million adults only in the US.
Being overly anxious means your mind and body sense danger in everyday occurrences.
Understanding the situation allows you to fix it.
What’s Behind Your Constant Anxiety
Anxiety doesn’t happen without a cause. Real, identifiable causes are behind your body’s and mind’s reactions; understanding them is the beginning of relief.
Your Brain’s Wiring
A more sensitive nervous system is something that some people are born with.
A lot of anxiety disorders are linked to genes, which suggests that they’re a natural part of how your brain works.
Even though your brain is sensitive, it can still be adjusted to feel less alarmed.
Life Experiences That Stick
Experiencing ongoing stress, trauma in the past, or slight happenings during childhood can cause your brain to react differently to threats.
Even when there is no real threat, your nervous system works overtime even when you’re safe.
Physical Aspects You Might Not Consider
Anxiety causes real physical effects as well, not just emotional ones.
Changes in hormones, falling blood sugar, thyroid problems, caffeine use, sleeping poorly, and specific drugs can cause anxiety symptoms to appear.
Sometimes panic attacks turn out to be a result of low blood sugar.
Modern Life Overload
When people are constantly updated by their phones, flooded with news, under financial pressure, and compare themselves on social media, anxiety looms overhead.
Because our brains can’t handle all the stimulation, anxiety often sets in when we feel overwhelmed.
Related Read: Understanding Anxiety Disorders: Symptoms, Causes, and Effective Treatments
How to Actually Ease Your Anxiety
Discard the advice to “just be positive.” There are proof-based methods here that have been proven to work.
Get Your Breathing Under Control
Quick and shallow breathing due to anxiety sends a ‘danger’ signal to your brain. Mindfulness methods have been shown to decrease anxiety levels.
Perform the 4-7-8 method: take a deep breath for four seconds, hold it for seven, and exhale for eight. Take three deep breaths whenever anxiety appears.
Move Your Body Regularly
While exercise improves your body, it also treats anxiety well. Doing intense exercises is not essential.
A walk, a gentle yoga session, or dancing can relax your nervous system and help you feel better.
Fix Your Sleep and Nutrition
Issues with sleep and blood sugar levels can increase how anxious a person feels.
Try to sleep at a regular bedtime, reduce caffeine intake late in the day and add some protein to your meals.
You should care a lot more about these fundamentals than you believe.
Try These Proven Methods
- With progressive muscle relaxation, you tighten and relax every group of muscles as you go along.
- Try to identify 5 things around you that you can see, 4 items you can touch, and 3 things you can hear.
- Write down your racing thoughts in a journal.
- Reducing news and social media use when you are stressed helps a lot.
Consider Professional Help
People who have anxiety disorders may find cognitive behavioral therapy to be helpful. In some instances, treatment with medication can also help.
An experienced professional will help you notice what leads to your distress and support you in finding solutions suited to you.
Getting assistance from a trained professional can have a substantial impact.
Natural Support Options
Many people find that taking magnesium, L-theanine or herbs like ashwagandha helps them.
It is always a good idea to bring up a new supplement with your healthcare professional, especially if you also use medications.
The Bottom Line
Being anxious does not mean you have a flaw.
Your nervous system recognizes stress and pressure, even without you being aware of it. Choose a strategy that suits you and give the process time to work.
Sometimes recovery may seem slow, and some days are difficult.
The main thing is having helpful tools and realizing that a good strategy can help you avoid anxiety taking over your life.
Ruby Reflections Mental Health Can Help
Ruby Reflections Mental Health understands that anxiety can present itself differently for each person.
Meeting with our experienced practitioners lets you figure out why you get anxious and use techniques that support your daily activities.
Stop letting anxiety stand in your way of enjoying life.
Make an appointment today.
FAQs
How much time is needed before noticing improvement in anxiety symptoms?
After 2-4 weeks, once therapy or helpful changes are maintained, most people start feeling better. You can often spot a good improvement after 8-12 weeks.
Can someone experience a full recovery from anxiety?
Anxiety is not always curable but yes, it can be managed and handled well. Several people can control their symptoms and experience happiness.
Is medication always necessary for anxiety?
No. A lot of people experience relief from therapy, making lifestyle changes, and using coping strategies.
Some seeking help find that medication assists them, although there are other options too.
What makes normal worry different from anxious thinking that should be treated?
If you notice that anxiety blocks your usual routine, stops you from doing things or brings on panic attacks, you should find support.
Can small daily habits help a lot?
Absolutely. Better sleep, regular physical activity, eating well, and learning to handle stress help reduce anxiety. Shifting routines may strongly affect a person’s symptoms.
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