In simple words, Anxiety is normally the person’s response to a genuine or imaginary dread or threat. In case there is panic, the response can be unequal to the genuine threat.
Almost every person has Anxiety sooner or later with time in their lives.
Generally, its intensity also affected by various factors like age, social environment, economic and emotional conditions, etc.
But if this stress and Anxiety will go beyond control then this causes issues and health disorders.
Anxiety becomes a disorder when the individual struggles to control his thoughts that are triggering nervousness.
Stress and Anxiety is a sign to your system in regards to a possible menace to us.
Anxiety generally pushes a person to do something or respond to the situation and in most of the cases triggers an inappropriate response
Anxiety As a Disorder?
Now, Anxiety will become a disorder and be a mental health problem if it’s not dealt with properly.
The individual’s response to a real threat or an imaginary risk will trigger a panic response.
A person experiencing Anxiety generally begins to worry without the appropriate reason of threat or fear.
Your mental approach and ability to understand the situation will increase or reduce the nervousness.
No one wishes to keep Anxiety with him throughout his or her life. So the individuals who manage themselves properly has reduced the chance of stress and anxiety in their life.
We all have experienced some level of stress in our lives whether it’s good stress or bad stress.
Mild good stress can help you to meet daily challenges and accomplish your tasks more efficiently.
What you want to avoid is chronic stress with our fast-paced lives and high demanding jobs.
It is reported that seven out of ten adults experience stress daily.
Prolonged stress can weaken the immune system and increase blood pressure, Fatigue, Depression, Anxiety and even heart diseases.
It is possible to prevent Anxiety completely. All you need is to learn to manage it to live a happier life.
Simple Ways To Prevent Anxiety
These are some simple ways to overcome Anxiety and Stress.
When you’re feeling stressed the first thing to do is stop everything and just close your eyes and take 10 to 15 deep long breaths.
This will only take you a minute or less and you can do it anywhere at any time.
Deep breathing helps to slow down your rhythm as it draws more oxygen into your brain allowing you to calm down and relax.
You’ll instantly feel better and it gives you mental clarity.
Whenever we get restless, it’s quite easy to become negative, and it seems sensible.
Basically, Anxiety is a reply to perceived threats.
So, when Anxiety commences to creep in, create a practice of concentrating on what you are thankful for to counteract this swing.
If the stress is job-related, keep in mind the three good aspects of your job that you appreciate.
Write Down Things To Do
Have you noticed that when you’re stressed out you can’t think clearly and everything is just a mess in your head?
So one of the simplest and most effective ways is to write down and make a list oftentimes in our heads.
Well, the problems are endless but when you write them down you will realize that you can’t cope with them one at a time.
This will help you to be more effective in your work and actually getting things done.
Reduce Caffeine To Prevent Anxiety
Are you one of those people who need your daily cup of coffee to be productive?
Well to some people it can help them to stay more alert but Generally, Caffeine is a stimulant that causes our heart rate to increase which can increase your stress levels.
If you’re trying to prevent Anxiety or reduce your stress levels should avoid consuming caffeine after 2:00 p.m.
This is because caffeine stays in your body for up to eight hours and might cause you to have trouble falling asleep.
Use herbal tea instead which has a soothing and calming effect. Getting sufficient sleep is crucial to prevent Anxiety.
Meditation To Prevent Anxiety
It is an excellent way to focus on the outside world instead of thoughts which only exists within the mind
10 minutes of morning Meditation is one of the best morning routines which can help you to prevent Anxiety.
Everyone can do this and you don’t necessarily need a specific Mantra or to attempt to clear your mind.
Meditation teaches you to take control of your emotions to manage your Anxiety and to start your day feeling calmer and more focused.
Just ten minutes every morning will increase your performance by putting you in a better mood and making you much happier.
Spend Some Time With Nature
These days we are so engaged with our smartphones and laptops. In fact, technology is a major contributor to daily stress and Anxiety.
Give your brain some rest and spend time with nature. Nature has a healing effect on the body, mind, and soul.
Being exposed to sunlight also increases your brain production of Serotonin also known as the happy hormone.
Try to spend some time walking along the beach or in your neighborhood park.
Observe everything and every event around you without judging anything.
Have A Pet To Prevent Anxiety
One of the most effective ways to de-stress is to spend time with your pets.
Pets keep you happy and engaged. They also have a pleasant effect on your mood.
By simply petting a dog or a cat can lower your blood pressure and heart rate.
This has been found to be even more effective to prevent Anxiety and stress than actually talking to other people.
Laughter To Prevent Anxiety
Well, do you remember the last time you had a good proper laugh? If you want to look younger, live longer and be happy, love every single day of your life.
Spend time with the company that makes you laugh, like your family members of some friends.
Make sure to spend quality time with them when you’re feeling down do something that makes you laugh.
Laughter brings out the most positive side of you and you feel less self-conscious.
Music To Prevent Anxiety
If you have a long stressful day then music will definitely help you to relieve the stress.
Nice slow music will lower your heart rate and blood pressure.
This sets you up for better sleep and you’ll feel more refreshed in the morning.
Daily Exercise To Prevent Anxiety
Everybody feels good after a workout session. This is because exercising pumps up your Endorphins the feel-good hormone.
It is not necessary to have to be a long intense workout, even a short session of regular exercise will do wonders.
The goal is to move because movement in any form can be a stress reliever and effective to prevent Anxiety.
Pay Attention To Your Body
Your body is like an advanced machine. This means that every component is well connected with the others.
Though Anxiety may begin in your thoughts, it can cause very real physical symptoms like a headache, chest pain, an elevated heartbeat, dizziness, and numbness in the arms, fingers, and hands.
Sometimes, physical symptoms can trigger your anxiousness & increase your worry level. So take proper care of your body.
Take Healthy Diet
We often overlook this. How can stress be directly linked to food?
Studies have shown that junk food and an unhealthy lifestyle can cause unwanted stress and even trigger anxiety attacks.
So, you should try to cut out as much junk food as possible.
Excessive amounts of sugar and caffeine can trigger anxiety and stress by affecting the natural production of hormones and Cortisol in the blood.
Stress eating on high-calorie or sugary foods only tricks us into thinking we feel better.
In fact, these foods can cause our body to produce even more stress hormones causing us to want more junk food and be even more stressed out.
So check your diet. Eat a well-balanced diet because this will help you to improve your digestive system and lower stress hormones.
Best Foods To Fight Anxiety
Now the good news people with Anxiety is that there are ways of relieving these problems by simply bringing in some healthy foods into your diet.
Let’s take a look at some of these wonderful nutritious foods.
Well, Passionflower is a fantastic herb to treat the nervous system and to help you relax.
It’s ideal to provide you with calm and peace that you’re looking for, especially when you can’t sleep.
Passionflower is an ideal herb to Reduce Anxiety. It works by boosting a chemical in the brain called GABA, and what this does is slows down brain activity.
So it brings calm calmness to the brain, to the mind, and to the body.
One study found the passionflower was as effective as an angler anti-anxiety drug.
Hence you’re getting the same effect as an Anti-Anxiety drug without the nasty side effects that many of those drugs bring
This works by regulating hormones in the body especially for Anxiety triggered by the Menopause, Menstrual cycle or ADHD.
Green tea has been used in the treatment of depression for a long time.
It contains polyphenols. Polyphenols boost the brain’s supply of Dopamine and increase Insulin sensitivity which ensures a steady supply of Glucose which serves as a fuel for the brain.
Some studies have shown that the more green tea you drink the more benefits you enjoy. So take more green tea and feel less depressed.
Studies have shown that Anxiety can be linked to low levels of Folic Acid in the body.
Asparagus is rich in Folate and B vitamins which boosts your body’s production of folic acid.
Also, it improves mental health by supporting the body’s Tryptophan conversion which in turn is converted into Serotonin.
Spinach contains more Folic acid than any other dark leafy greens. Depressive people often lack folic acid.
Folic acid also boosts the levels of Dopamine and Serotonin in the brain.
Spinach is rich in Magnesium and improved antidepressant effectiveness.
Blueberries are one of nature’s most powerful Antioxidants superfoods. It is very useful to reduce anxiety.
These berries also support the growth of new cells which is another way to treat depression.
Anxiety is triggered by a stress hormone called Cortisol.
The vitamin C helps to regulate Cortisol levels and reduce spikes.
Almonds contain B vitamins and Magnesium which help the brain to produce Serotonin.
This hormone regulates mood and relieves Anxiety symptoms.
It also helps you to sleep easier at night.
Magnesium in almonds is a miraculous remedy in the treatment of Migraines and Depression.
This has been confirmed by some studies which that the adequate levels of Magnesium may reverse Migraines, Irritability, and Depression.
You should have a handful of almonds daily.
It is estimated that women and men up to thirty years need 310 milligrams and 400 milligrams of Magnesium respectively.
While 31 and older need 420 milligrams and women 320 milligrams.
This hormone regulates mood and relieves Anxiety symptoms. It also helps you to sleep easier at night.
These fruits are rich in Tryptophan which is converted into 5- Htp by the brain.
Afterward 5- Htp is turned into positive neurotransmitters Serotonin and Melatonin.
Moreover, Bananas are also rich in Potassium and Magnesium so make sure you have a couple of them daily
Avocados are high in Potassium 485 mg per 100 grams and this mineral has been shown to treat stress and anxiety.
As adults should get 4700 milligrams of Potassium daily. Try to make sure that you consume an avocado during your snack time and some more during the day.
Cocoa in Dark chocolate boosts the levels of Serotonin and Dopamine in the brain and lowers the levels of cortisol the stress hormone.
Try to get 40 grams of dark chocolate daily.
These are some ways that can help you to prevent Anxiety & stress.
Waging war with this Anxiety seems just like a normal response for anybody who may have experienced rounds with Anxiety.
You can understand that even logical arguments with yourself don’t always help.
Whenever we combat Anxiety, it battles back. Whenever we pity it, we undoubtedly pity ourselves and starts sending the negative messages again and again in our intellects.
Instead of heading to conflict with Anxiety or try to run away from it, be seated with it as it pertains.
Calmly think about what might have activated it and what the body and mind want to tell you.
Remember, many people have problems with Anxiety every day, and only a tiny fraction looks for help.
I hope that these basic tactics will help to keep you away from Anxiety and last but not the least thing is your own willpower with which you can overcome every problem in a very appropriate manner.
Have a Happy & Healthy Life.