Does your heart start beating faster as a routine response to a stressful situation? Do you feel your arms getting sweaty anytime you have to head an event or get onto the stage? This is you feeling the anxiety. Often, anxiety is the body’s natural response to stress.
Unfortunately, a lot of you may not even recognize the anxiety triggers. So, we will enlist a few of the most common anxiety triggers because only if you know whether these triggers affect you or not will you be able to find the desired help. The familiar anxiety triggers include:
- Giving a presentation in front of a lot of people
- Meeting the family members of your partner
- Starting a new job
These are not the only anxiety triggers. All of us have different triggers. Hence, it is pivotal to identify these triggers and then take the necessary steps to cope and manage them. Identifying these triggers requires self-reflection and time.
Here, in this article, we will discuss with you some of the most important tips and tricks to manage anxiety. These tips will help you stay quiet and calm and not let anxiety take over you.
Become a relaxation expert
Often people think that they know how to relax and unwind. However, merely sitting down in front of the computer or TV does not count as chilling. On the contrary, at times, what you do or watch can make you feel tenser. The same holds for things such as tobacco, alcohol, or drugs consumption.
In the short term, it might seem like the perfect way to cope with stress or anxiety, but they create only a temporary illusion of relaxation. So, what should you do?
‘Anyone who suffers from anxiety must indulge in daily relaxation techniques, such as yoga, tai chi, or deep breathing. These activities have a relaxing impact on the mind.
For instance, taking deep breaths relaxes a primary nerve that travels from the diaphragm to the brain. Consequently, a message is sent to the whole body, and it lets go and loosens up instantly,’ comments Marie, an associate with PassionateRunners.
Identify stress sources
Stress, both long-term and short-term, can result in anxiety. Hence, to overcome this stress, you need to analyze the cause of the stress in your life.
‘An excellent way to approach stress is maintaining a journal. You can write down your daily stress experiences every day and mention the anxious thoughts you experienced around the day. Then, every few days, you can read your diary and dig the possible triggers and causes of stress.
Next, you can take plausible steps to avoid these triggers, or manage your response to these triggers,’ comments Becca, an associate with EmbraceGardening.
Also, when you know your triggers, it becomes easier for you to discuss with others and get the support that you possibly need.
Get some sleep
The problem with stress and anxiety is that it hampers your sleep quality. To overcome stress, both good quality and quantity of sleep are pivotal. On average, you must aim for eight hours of sleep every day. However, if your anxiety or stress is making it hard to get the requisite sleep, you must try to form a routine. For this, follow the steps below:
- Stay away from all screens for at least 2 hours before your sleep time.
- Stick to one sleep schedule. For instance, if you sleep at 10 in the night, and wake up at 6 in the morning, adhere to it. This will ensure that your body adapts to the time, and makes you feel sleepy at the same time, and nudges you to wake up at the same hour every day.
- Ensure that you sleep on a comfortable bed with no distractions.
- Keep the temperature in the room on a cool side.
Aromatherapy is also an excellent way to deal with stress and anxiety naturally at home. It can be in the form of a candle, incense, or oil, and you can use scents, such as chamomile, lavender, and sandalwood, and they will have an incredibly soothing impact. In addition, aromatherapy triggers the receptors in the brain and helps ease anxiety.
‘Anytime I feel stressed, I light on the scented lavender candles, and they instantly help me feel refreshed and relax my mind,’ comments Jack, who provide cdr writing services.
Exercise is a great way to lower anxiety and increase your stress tolerance. However, you must actively take steps to include exercise in your routine. Remember that even small forms of exercise are better than no exercises and can positively impact your mind and body.
Exercises help relax your mind and ease your feelings. When it comes to exercising, try out anything that you enjoy doing. Some of the exercises you can include in your daily life are swimming, dancing, aerobics, brisk walking, and cycling. Working out is important because it releases endorphins in the body, which makes you feel happy.
Cut down on alcohol and caffeine consumption
‘Caffeine and alcohol both can have a direct impact on your anxiety and stress levels. The former is an upper, and the latter is a downer, but in the long run, they both trigger anxiety. If it is hard for you to eliminate them from your diet, you can cut back on your daily consumption. I knew coffee was inducing anxiety in me, but I am an addict.
Despite that, I have consciously attempted to lower my consumption from 6-8 cups a day to only 2-3 cups a day. This has surely been a big help to keep my anxiety in check,’ comments Rabia, an educator who offers product management certification courses.
Also, remember soda and coffee are not the only things that have caffeine in them. Caffeine is also present in tea, chocolate, some headache medications, and diet pills.
These are the six most vital tips to help you cope with stress and anxiety. Have more such tips? Do share with us in the comments below.