Anxiety is reated as an epidemic almost at par with any serious illness. In the current times anxiety is the cause of global concerm as the fast living practices have raised the level of worries to the new heights.
Anxiety manifests itself both physically and psychologicaly and its symptoms include rapid heartbeat, shaking, cold, sweats, dizziness, suffocation as well as insecurity, obsession and negative thoughts.
Keeping in view its dangerous nature it is always recomended to take precaution and devise a living pattern that is aimed at avoiding and reducing anxiety.
Reducing caffeins intake is certainly helpful as stimulants like coffee, tea, fizzy drinks, energy drink and chocolates can increase the sensation of being nervous causing insomnia and both these factors are likely to trigger anxiety.
Drinking water is also helpful as whenever one is dehydrates they get tired more quickly which can negatively impact mood. this is why nutritionists recommend always keeping well hydrate with water, not juice or coffee.
Getting up 15 minutes earlier is good for many anxious people who suffer from moming anxiety they wake up tired, stressed and irritable, with sky-high cortisol level.
To manage this, as well as going to bed early and avoiding screens before bed, try adding another 15 minutes to moring routine. Use this time to write a lists of things that are causing stress, to meditate or breathe, or to do a short yoga sequenc, starting the day the wright way.
Exercising three times a week means moderate cardiovascular exercise comprising 30 minutes, three minutes a week and it helps the brain to produce more dopamine, serotonin and endorphins promoting a feeling of well-being.
limiting phone use is what researchers are becoming increasingly imtrested in the effect that mobile phones and social media have on human brain. Without wanting to demonise social media or smart-phones, many specalists are now recomending that people should limit use of them, particularly those who suffer from anxiety because apps are designed to be addictive.
Trying visualisation implies that by concentrating on a positive mental image of a happy place one can rid ones mind of negative thoughts when a stressful situations arieses. One could also focus on a happy image such as a kittens or a landscapes for five minutes to calm down.
Eating a nourishing breakfast is required for remaining in good physical and mentak shape that means to avoid skipping meals. Eating a healthy breakfast, full of protein and vitamins, is a good habit to adopt to help manage everyday anxiety.
Making a list of tasks to do as when pressure builds one can de-escalate anxiety-including situations by writing down the things one want to do. This helps keep things in perspective . Furthermore, as anxiety is linked to a need for control, it is also helpfull to create list of tasks for the stressfull aspects of lives: breaking down a seemingly insurmountable. job into smaler tasks and ticking these off as one goes will help reduce anxiety level.
Being mindful is when by taking a few minutes each day to meditate mindfully inviting in all feeling and sensations with no judgment one avoids ruminating on negative thoughts and learn how to better manage negative emotions
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