Do You Suffer From Anxiety? 4 Ways To Cope
It is possible to have a good quality of life if you suffer from anxiety. You just have to follow a series of keys that we detail in the next article.
Do you feel like you are constantly walking a tightrope? Do you notice that problems consume you and that the slightest imbalance makes you collapse? You may need to ask yourself if you suffer from anxiety.
It is important to differentiate between the specific sensation, at specific moments, and the one that becomes chronic. This can cause complications, not only on a mental level, but also on a physical level.
Let’s go deeper.
Anxiety: a global health problem
According to this study by Dr. Ritchie, an estimated 284 million people in the world suffer from anxiety. This is around 4% of the world’s population, of which, according to the data provided, 4.7% are women, compared to 2.8% men.
In the body, when constantly anxious, the brain releases large amounts of adrenaline, cortisol, and other hormones that affect the body’s normal behavior. Therefore, you can suffer different ailments and conditions:
- Headache.
- Dizziness
- Elevation of blood presure.
- Loss of appetite
- Digestive disorders, such as constipation or diarrhea.
- Exhaustion.
- Loss of sexual desire
Tips for your life if you suffer from anxiety
There are different ways to learn to manage anxiety. The way you treat your body will have a direct impact on the mind. Therefore, the establishment of healthy habits will be essential.
1. Take care of your body
This study by a team from Duke University (United States) suggests that caffeine could worsen anxiety, since it doubles cortisol levels in the blood and, at the same time, reduces aminobutyric acid, a natural painkiller in the body .
For its part, alcohol alters serotonin levels, which raises stress levels. According to this research by a team from the University of South Carolina , alcohol intake could also increase anxiety disorder.
It is advisable to take into account the presence of healthy eating habits. There are more than 10 million neurotransmitters between the digestive tract and the brain that communicate in two ways.
Try to eat a diet rich in fruits and vegetables, as well as proper hydration. Dispense with ultra-processed foods, sweets and foods with industrial sugars.
2. Get enough sleep
Anxiety can cause problems sleeping, but not doing so, in turn, increases the main disorder itself. If you suffer from insomnia due to anxiety, it is very important that you go to the doctor.
You need to put an end to this problem before it starts to affect your daily routines.
3. Exercise
According to this study carried out by a team of researchers from the University of Texas, physical exercise improves symptoms associated with anxiety.
Try to do some sport every day. It doesn’t matter if it’s a brisk half-hour walk, swimming or aerobics: the important thing is that you move. Yoga or Pilates are highly recommended.
4. Take care of your mind
Stay positive and acknowledge that fears are almost always unjustified. Everything, even bad situations, have a positive side and are always temporary. Keep your mind focused on the optimistic aspects around you.
In the same way, you can try meditation or breathing techniques. It is recommended, of course, to follow the guidelines of a mental health specialist. Consider going to therapy, it will come in handy when it comes to facing up to anxiety.
Get into action!
As we have already mentioned, if you suffer from anxiety, it is best to go to a psychologist. It doesn’t matter if it seems like a matter of lesser force to you: your mental health is just as important as your physical.
A specialist will help you feel more understood; It will give you guidelines with which to go, little by little, overcoming each obstacle and will teach you how to face day-to-day problems in a positive way.
