Health and wellness tips for your work, home and life – brought to you by the insurance professionals at RS Risk Solutions Ltd.
5 Tips for Managing Anxiety
Anxiety disorders are classified by persistent, excessive fear or worry in situations that are not threatening. According to the Office of National Statistics, more than a quarter of people reported high levels of anxiety in 2022-2023, rating their anxiety between 6b and 10 on a scale of 10.
Anxiety is common in many situations, such as before a job interview or speaking at a large public event. However, anxiety becomes worrisome when these feelings linger or don’t go away, causing everyday activities to become difficult.
The following are common symptoms to look out for if you think you may be experiencing an anxiety disorder:
• Feeling of dread.
• Restlessness
• Trouble concentrating
• Anticipating the worst
• Rapid breathing
• Sweating, tremors and twitches
• Headaches, fatigue and insomnia
• Upset Stomach
It’s important to note that anxiety can present itself differently in everyone who experiences it. This means that not everyone will manage their anxiety in the same way. What works for one person may not work for another, and vice versa. That being said, if you’re looking for ways to manage your anxiety, consider the following five tips:
1. Be Active Regularly. Regular physical activity can significantly improve your health. Exercise can help divert your attention away from things that trigger your anxiety and may help you feel less stressed and more focused. Furthermore, research shoes that exercise releases feel-good chemicals called endorphins, which could help alleviate certain symptoms of anxiety.
To get started choose a form of exercise you enjoy and that easily fits into your daily routine. The addition of physical activity should help you rather than add to your anxiety. Activities could include morning walks, yoga or running. Its important to choose what’s most comfortable for you, and remember to smart small.
2. Prioritise Good Sleeping Habits. Sleep has been shown to improve health. As an adult, you should aim for seven to nine hours of sleep per night, according to the NHS. Having a hard time sleeping can be a common symptom of anxiety. Therefore, if you’re struggling to get a good night’s rest, its important to speak to your doctor.
3. Limit caffeine consumption. Since caffeine is a stimulant, it can increase your chances of experiencing anxiety symptoms, such as an increased heart rate. Everyone’s reaction to caffeine varies, so it’s important to monitor yours, especially if it’s triggering any anxiety symptoms. If you currently drink caffeine, avoid consuming more than your usual amount per day or try to replace your daily caffeinated beverage with something else, such as decaffeinated tea or coffee.
4. Eat a balanced diet. Low blood sugar, dehydrations and chemicals found in certain foods can alter some people’s moods. So, if you notice any changes in your mood after consuming certain foods, take note. If you notice a pattern in your mood from particular foods, try eliminating or limiting the amount of those foods you consume. Foods that can trigger negative emotions and mood fluctuations in certain people include artificial flavourings, artificial colourings, preservatives, and sugar. Its also important to practise a balanced diet with foods containing complex carbohydrates, fruits, vegetables, and lean proteins. If you’re struggling with how to build a balanced diet, consult your doctor for further help.
5. Practise Mindfulness. Mindfulness can help bring awareness to the present moment. Since anxiety pertains to worried thoughts about the future, mindfulness can help train your brain to refocus those thoughts. The most common way to practise mindfulness is through meditation. If you’re looking to give meditation a try, it requires patience and practise. Start by finding a place in your home where you feel comfortable. Close your eyes and pay attention to your breath. As thoughts enter your mind, try to observe them without judgement and let them pass.
Summary
Anxiety affects millions of people, so chances are either you or someone you know is impacted by anxiety. If you think you may have anxiety or any other health conditions, its important to seek professional help before trying to treat yourself at home. After consulting with professionals, consider trying some of these tips for managing anxiety symptoms.
Speak to your health care provider for more information on anxiety and tips on how to manage it.
