Anxiety is a tough nut to crack. Somedays, you’ll feel like that squirrel from the Ice Age movie—trying to break that nut on any surface you can find but getting nowhere fast. You’ll give up exhausted after hours of wrestling with the nut. And the nut will win. Then on other days, you’ll find cracking the anxiety nut is easy. You’ll get your anxiety under control in no time at all. And you’ll feel triumphant.
So, what’s the secret to cracking the anxiety nut consistently?
We all get anxious about one issue or another during our lifetime—that’s a normal reaction to occurrences that you cannot control. But when you feel like you cannot breathe from the weight of worry or you’re fearful of what will happen when you go outside of your home, then this is when your anxiety becomes a disorder. Signs of anxiety can vary from person to person. But the most common signs are feeling restless, having a knot in your stomach, racing thoughts and feeling like your heart will jump out of your chest. Other signs are avoiding situations, sweating, and not controlling your breathing—you hold it or take too many breaths too quickly.
“Stress, anxiety and depression are caused when we are living to please others.”— Paulo Coelho
How Many People Suffer From Anxiety Disorders?
Some 4% of the world’s population suffer from an anxiety disorder. That’s around 320 million people if the world population is 7.9 billion. Of course, the people of the world changes every second. So to get an accurate estimate, visit the world population clock and do your calculation.
So, how do you manage your anxiety disorder at home with skill and without exhaustion?
Cracking The Anxiety Nut: Step #1 Taking Control
If you’re not sure if you have an anxiety disorder, but you’ve noticed symptoms, then it’s time for you to visit your doctor. They’ll talk to you about how you feel and when you see these signs. They may even refer you to a specialist for further assessment, or they may ask if you’d like them to prescribe medication to help you manage your anxiety.
If you’re not comfortable with taking prescription medication to manage your anxiety, then there are alternatives. Companies such as CBDistillery offer capsules and sprays that you can use to help you take control of your anxiety. There is also Ketamine and Kava treatment available, which are natural remedies that lessen the effects of anxiety disorder. Of course, before you look to use any of these forms of treatment, please consult your doctor and also check that they are legal in your country.
Cracking The Anxiety Nut: Step #2 Meditation
Mindfulness and meditation are fast becoming the go-to fix for many mental health issues. Anyone can benefit from some reflection, but it is handy for anxiety sufferers. Spending 30 minutes a day meditating can help you manage your anxiety and gain better control over your entire mental health. Also, meditation can help you become more self-aware about your emotional state. And, as a wise man once said, “Feelings come and go like clouds in a windy sky. Conscious breathing is your anchor that stops you from getting blown away.”
Cracking The Anxiety Nut: Step #3 Regular Exercise
The benefits of being active are not limited to fitness, but becoming healthier is certainly a bonus. Getting outside for a walk in the fresh air can do wonders for your mental health. Walking is one way that you can get out and about and escape from daily pressures.
Walking also allows you to clear your mind of all the built-up clutter. Additionally, you’ll find that you think clearer without other people’s input about what you should or shouldn’t do about certain issues in your life. Plus, most people can get out and go for a walk. It doesn’t take a lot of skill or talent.
If you’re a fitter person, then you can even go for a jog or a run. Pounding the pavement can help release endorphins—the body’s natural happiness hormone—into your system. In fact, many people use running to improve their mental health and to better themselves and their physical endurance. Some even run to raise money for charities by taking part in sponsored races.
Cracking The Anxiety Nut: Step #4 Ditch Smoking and Alcohol
Smoking cigarettes and drinking alcohol are two of the most addictive legal products you can buy, and neither does you any good. There have been stories batted around for years about how red wine is good in small doses due to the resveratrol it contains. But overall, if you suffer from anxiety, you should avoid alcohol.
Smoking can make your anxiety go into hyper-drive, and numbing yourself with alcohol has never helped anyone. If you feel yourself reaching for these highly addictive substances, you need to step back. Turn your mind to other activities and get busy to prevent you from making your anxiety worse, and look to quit smoking and drinking alcohol.
Cracking The Anxiety Nut: Step #5 Sleeping More
Getting enough sleep can help you manage your anxiety due to a well-rested mind being happy and content. Many people underestimate the power of sleep. And yet, it’s been proven in sleep research studies that when people get enough sleep, they can achieve optimal health.
In today’s busy, modern world, not enough people get enough sleep. As a result, this lack of sleep is fueling an anxiety crisis. And yet, this issue could get prevented by learning to switch off.
Cracking The Anxiety Nut: Key Takeaways
In conclusion, cracking the anxiety nut will take time and effort. But, you can gain control by:
- Knowing what triggers your anxiety.
- Practicing meditation to calm and soothe your mind.
- Getting enough exercise during your day.
- Stopping the consumption of anxiety stimulants such as smoking and drinking alcohol.
- Working on getting more sleep to recharge and rejuvenate your body.
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