8 Effective Ways to Get Rid of Anxiety

Anxiety manifests itself in many ways and can occur for a variety of reasons, in all sorts of situations. Panic attacks, excessive anxiety, insomnia accompanied by cascades of dark thoughts, stomach upset, muscle tension, sweating, obsessions - all are symptoms of anxiety.

Annoying symptoms are difficult to live with because they affect your relationships with others, your work, your social life, and your quality of life in general. That's why you need to fight to get rid of it.

Mechanisms of anxiety

Anxiety disorder is a psychological disorder related to mood, characterized by the manifestation of multiple worries, to the extent that behavior, verbalization, and self-control become adversely affected.

Episodes of anxiety are extremely common, being experienced by millions of people around the world. There is no single cause of anxiety, as there are several factors that increase the risk of developing this disorder.

Anxiety symptoms are emotional and behavioral reactions that are confused with the behavior of a person who feels threatened by danger. The treatment of anxiety involves the adoption of lifestyle changes, psychotherapy, and, in some cases, medication.

8 ways to get rid of anxiety:

1. Exercise: 30–40 minutes of exercise at least 3 times a week helps you get rid of anxiety symptoms. One study found that if you follow this program for 10 weeks, you have almost the same benefits that a clomipramine medication for anxiety can give you.

Even when you do anxiety therapy, if you alternate it with exercise, its benefits increase. It has been found that after 10 minutes of exercise, anxiety begins to decrease.

2. Re-evaluate the threat: whatever makes you feel anxious, think that it may not even happen.

Keeping track of the things that cause you to fear and worry and the dates on which they became reality, you can see that you overestimated the possibility of such negative events.

3. Analyze your physical and mental reactions: Try to observe your reactions when you feel anxious.

Once the anxiety is over, analyze how you felt, in time you will understand your sensations and they will subside.

4. Take a deep breath and relax: It is very important to be able to control your breathing when anxiety starts to appear. Breathing control along with muscle relaxation helps you calm down, and thus your mind begins to clear.

If you practice breathing control in times of calm, it will be easier for you to breathe regularly in times of fear.

5. Face your fears: The most effective technique for curing anxiety is to deal with your fears and anxieties. If you manage to cope with the situation that causes you to fear for long enough, you begin to get used to the anxiety and it diminishes naturally.

Fear makes you avoid that or run away and then the mind amplifies the anxiety because it cannot understand that the thing you are afraid of is not so dangerous in reality.

6. Avoid stimulants such as caffeine and nicotine: These substances found in chocolate, energy drinks, tea, coffee, cigarettes accentuate anxiety and should be avoided by anyone facing this problem.

Drug or alcohol abuse is one of the most common complications associated with anxiety and makes it harder to treat.

7. Adjust your diet: Try to eat less and more often to ensure a stable blood sugar level. Eat foods rich in omega 3 fatty acids that balance hormones and neurotransmitters, eat nuts, milk, bananas, soy that stimulate the secretion of substances in the brain responsible for good mood.

8. Take breaks correctly when you run out of time: People make one of two major mistakes during breaks taken during stressful periods, says Susan M. Orsillo, author of The Way of the Mind. they waste their mental energy trying not to think about the things they have to do, or they continue to be overwhelmed by the thought that many tasks that are almost impossible to accomplish. Both trigger a giant wave of anxiety.

The quick fix in extreme situations of this type, especially stressful is to take a break that helps to release negative emotions, not to accumulate them. Retreat to a quiet corner and actively observe the world around you.

Focus on the details that make you happy, take a deep breath, free your mind from worries, and allow your brain to relax. In just a few minutes you will have the feeling that you have rested for a few good hours and that now you are ready to complete the overwhelming tasks.

Also, make sure you include enough vitamin B and folic acid in your diet and always be well hydrated. Avoid processed sweets and foods.