2020 has been one of humankind’s most stressful and uncertain periods in recent times. We’ve had to deal with a rapidly spreading pandemic, a shaky global economy, and the loss of loved ones or the constant news of someone passing away due to the virus “that won’t be named.”
If you feel anxious, panicky, or stressed, that’s expected in periods such as this. However, you shouldn’t ignore it and pretend that it’s not a big deal. There are various tactics for dealing with stress and anxiety. Keep reading to learn seven excellent ways to overcome these issues.
#1. Exercise Regularly
Regular exercise is a vital factor in our physical and mental wellbeing. Aim to move your body at least three times a week for about 30 minutes, and you’ll be amazed at how it will help ease the feelings of anxiety. Ensure you pick routines you love so that you don’t get bored or frustrated while at it.
#2. Get a Dog
Dogs are great at calming frayed nerves. The unconditional love and trust dogs exude helps reduce anxiety and stress-related symptoms. The act of taking care of a dog also helps push the anxious thoughts out of your mind.
However, not every dog breed is fit to be an emotional support dog. Some of the best emotional support dog breeds include the Standard Poodle, the Golden Retriever, and the Yorkshire Terrier.
#3. Reduce or Eliminate Caffeine and Alcohol
When suffering from bouts of anxiety or panic, consuming caffeine or alcohol is a NO-NO. These two beverages can kick your anxiety episode into overdrive, making it harder for you to calm your nerves down. Make sure you check your tea, any analgesic you are currently taking, your favorite chocolate bar, and prescription medicine for signs of caffeine.
#4. Ensure You get 8 Hours of Sleep
The quantity and quality of sleep you get are vital to reducing anxiety or stress. It’s recommended that you get at least eight hours of quality sleep every night. Agreed, it can be tough to fall asleep whenever you feel anxious but creating a bedtime routine can help you fall asleep faster.
Your routine might include:
– Turn off all screens because the blue lights they emit can disrupt your circadian rhythm.
– Ensure your bed is made and comfortable.
– Ensure your room’s temperature is cool, as sleeping in a cold room leads to deeper and restorative sleep cycles.
#5. Try Aromatherapy
Certain aromas such as sandalwood, lavender, and chamomile can help soothe and calm your senses. Their scents are thought to activate certain parts of your brain, helping your body relax and reduce anxiety.
You can use these scents in the form of a candle, an oil, or incense.
#6. Practice Meditation or Yoga
Meditation and the deep breathing techniques that follow are a great way to tackle anxiety or panicky feelings. By focusing on your body and taking deep breathes, you send a message to your brain that you’re not in a fight or flight mode. That gets your body and then mind to relax. You can practice meditation either by sitting down in a comfortable position or lying down flat on your back.
Journaling your feelings and thoughts is a fantastic technique for pouring out what’s going on inside your head onto paper or a digital notebook. Writing it all out starts to feel less tense, and you can begin to consider various ways to tackle the issues. One hack when writing down your anxious thoughts is to prioritize them in terms of importance or danger. This allows you to reduce your mental load.
These tips can help you deal with your anxiety attacks and get you back on the mend gradually. However, if you are suffering from clinical depression or generalized anxiety disorder, you should see an expert while still practicing these tactics.