1 in 7 people has experienced a mental disorder in their lifetime. The top 3 conditions often faced are Depression, Bipolar Disorder and Anxiety.
In generalized anxiety disorder, feelings of anxiety overwhelm and affect one’s daily functioning and life. Other symptoms experienced by those with anxiety include: feelings of nervousness, feelings of impending doom or danger, heart rate increased, hyperventilating, sweating profusely, trouble concentrating and staying focused.
Many things can add to one’s anxiety, the stress of life, work, relationships. Problems at home, marriage, finances. These are all very real daily struggles which can make one anxious.
Here are some top tips you can adapt to build your mental resilience and defeat anxiety!
8 Ways on How One Can Cope & Manange with Anxiety
1) Exercise Daily
Exercise causes hormones known as endorphins to be released. These “feel good” hormones help relieve pain, activate our reward receptors and overall gives one a happy and positive feeling.
Exercise has also been shown to improve one’s self-confidence. This, in turn, can lead to more positivity when dealing with a stressful or anxious situation.
2) Have Enough Sleep
When you don’t get enough sleep, one’s circadian rhythm and sleep cycle can get affected. When this happens, the hormones and chemicals in the body get to go into a state of imbalance. These chemicals imbalance is also what causes the symptoms of anxiety.
It is a vicious cycle because poor sleep triggers anxiety and anxiety triggers poor sleep. It is, therefore, useful to adopt good sleep hygiene or if your sleep is severely affected, to speak to a medical professional for advice.
3) Keep Work at the Workplace
An old saying goes, work hard play hard. However, as we look deeper there is wisdom in this adage because working hard during work time allows one to stay focused and channelled and play hard allows one to forget about the stress at work and fully recharge and recuperate for the next challenge back at work.
But in short, keep work at the workplace 🙂
4) Avoid Caffeine & Alcohol
Caffeine causes one’s heart rate to go up. When your heart beats faster, it can worsen the nervousness that you experience.
On the other hand, some people have found that alcohol helps with their anxiety, especially in social settings. But the flipside is, when the alcohol wears off, the anxiety may recur. And again it becomes a vicious cycle: taking alcohol again to gain “liquid courage”.This inadvertently becomes a slippery slope of alcohol dependence and is very dangerous.
5) Seek Treatment
There is no shame in seeking help. Not all help revolves around medications. In fact, psychological therapy in the means of counselling helps one deal with anxieties. This coupled with medications to help restore the chemical imbalances in the mind.
Again, it doesn’t mean that if you start taking medications, you have to start taking it for life. With appropriate support, counselling and help, one can eventually cut down the amount of medication taking and even stop it completely.
6) Talk to Someone
2 heads are better than 1, talking to someone close, friend or family lets you share your burdens and concerns. In that way with this social support, you would not have to bear the stress and anxiety of the situation all by yourself.
7) Be Active in Your Community
There are many activities you can take part in or even volunteer at your local community. This may be in the form of a soup kitchen, working with seniors at an aged home or even an awareness programme for abandoned animals.
Sometimes, by helping others who are less fortunate, it takes the spotlight of our own plight and in turn help, one sees that the stress and anxiety response to your situation may not be as what another person is going through.
8) Find a Creative Hobby
A new hobby helps you channel your extra energies and time! Instead of worrying about something that may or may not be there, something that you may or may not be able to change. A new hobby can enrich your life and whilst doing this past time, you may learn a new skill or talent as well!
In short stay positive, stay resilient!