How to Overcome Anxiety: All You Need to Know

Anxiety or fear of the future is a common phenomenon that happens to everyone. But when it crosses the limit, becomes a mental health problem (anxiety disorder). Sometimes it leads to panic or anxiety attacks which are harmful. These days people are quite worried about their future, job, family, financial freedom and physical well-being which can lead to mental illness.

Anxiety is affecting around 40 million adults in the United States. It means that it’s a serious issue that requires immediate attention. Most of us think that if we have anxiety, the only thing we need is medications and consultancy from psychologists. The good news is that there are various other ways to overcome anxiety that are discussed in this article.

Exercise Regularly

Most of us know about the benefits of physical activity but they are not just limited to physical fitness, a ripped body or a model physique. Exercise also has numerous benefits for mental health. Studies have shown that those who exercise regularly are less prone to stress, anxiety, depression and insomnia. As exercise increases feel-good hormones like serotonin, endorphins and dopamine that results in reduced triggers. You can also read other benefits of exercise here.

Cut Back Caffeine

Many people feel relaxed and forget their anxiety when they have a cup of coffee or tea. But the truth is that it is a short-term escape from your worries. Whenever the artificial-high of caffeine drops, your condition worsens. It is impossible to quit caffeine once in for all. But you should reduce your daily coffee intake. Your body and mind will start thanking you within a few weeks. You can also replace it with some healthy beverages like unsweetened ice tea, green tea and fresh lime water.

Get Enough Sleep

Sleep is the best remedy for almost every mental and physical condition. Most of us are so busy with social media, friends and gatherings due to which we don’t get enough sleep. It is one of the most common mistakes that increase the cortisol levels (stress and fear hormone) in our body leading to anxiety and depression.

We should have at least 6 to 7 hours of sleep every night. It should be kept in mind that we should have the same time to sleep and wake up. Keeping a similar routine allows the brain to optimize performance and work at its best.

Don’t Skip Meals

Anxiety can indeed decrease hunger levels. But if you are skipping meals, you might feel good for a few hours but it will worsen the situation after that. Therefore, having proper meals at almost similar times and eating healthy food are the keys to managing anxiety in the long term. You should have a combination of proteins, carbs and fats in every meal to optimize mental and physical performance. It is also good to have a gap of at least four to five hours between meals to avoid extreme hunger.

Meditate

Another strategy to overcome anxiety is meditation that is gaining immense popularity due to its mental health benefits. Practicing meditation for only 15 minutes a day can make a big difference. You should meditate in the morning as it is the time of tranquility and peace. There are various techniques on the internet that you can use including visualization, deep breathing, focusing, mantras and mindfulness.

Prayer Power

Have faith, things will get better soon. You can pray every day as per your religious teachings and use it to take power from God to fight the condition. Prayer is proven to solve many problems regardless of their intensity.

Final Word

You can overcome anxiety naturally by focusing on physical activity, cutting down caffeine, having enough sleep and eating healthy food. We have to give it a try at least for a few weeks to overcome the condition.