Having a sense of belonging and reassurance from others can have drastic effects on overall health. In fact, research shows that elderly individuals with poor perceived social support were at a higher risk of mortality. [2] X Research source Feeling lonely may be more dangerous to your health than obesity and could shorten your lifespan similarly to smoking 15 cigarettes a day. For that reason, it’s important to spend time with others. [3] X Research source
Allow your body to adjust to sleeping on a regular schedule. Go to bed at the same time each day. Turn off electronics 1 hour prior to bed. Make your bedroom environment comfortable and strictly for sleeping. Get your bedroom cool and dark. Exercise, but not in the 2-3 hours before bed. Develop a winding down ritual to follow nightly. Use aromatherapy like lavender scents to promote relaxation. Don’t drink caffeine after noon. Avoid eating right before bed. Spend time in the sun every day. Quit smoking (nicotine can affect sleep). Don’t drink alcohol in the 2 hours before you go to bed.
Doctors suggest getting approximately 30 minutes of exercise each day of the week. If you can’t do it all at 1 time, it’s okay to break it up into 10-minute blocks. [6] X Trustworthy Source National Institute of Mental Health Informational website from U. S. government focused on the understanding and treatment of mental illness. Go to source Walk, jog, row, or bike — it’s up to you. Just choose an activity that you will commit to.
Base your diet around fresh produce, fish, beans, legumes, nuts, whole grains, and healthy oils, which support mental health. However, cut out processed foods and treats, which can negatively affect your mental health. [8] X Research source Prebiotics and probiotics are both essential to your gut health. While you can take supplements, you can also find food sources. Eat fruits and vegetables that are high in fiber to increase your consumption of prebiotics. For instance, eat asparagus, tomatoes, mango, onions, apples, and bananas. For probiotics, eat yogurt with live or active cultures, sauerkraut, kimchi, miso soup, kefir, tempeh, and kombucha. [9] X Research source There are heaps of research connecting caffeine to increased anxiety. Caffeine has been found to increase anxiety, depression, and hostility. [10] X Research source Avoid caffeine in soda, coffee and tea (go for decaf), and even chocolate.
Clean your living space weekly so it doesn’t get too messy. Additionally, pay your bills each month on a set day. Give yourself something to look forward to each day, whether it is a talk with a friend, a dip in a hot bath, your favorite cup of (decaf) tea, or your favorite sitcom. Set this aside as “me time. " Do whatever you need to do to de-stress, there’s no one right answer for everyone.
You can lie down if you must. Keep in mind, however, that sitting upright allows your lungs to fill to maximum capacity, which is best when practicing deep breathing. [14] X Research source
Note that deep breathing should not be saved for only when you are experiencing anxiety. Practice this exercise daily to manage the symptoms of anxiety and fend off stress.
All or nothing (or black and white) thinking: Viewing situations in absolute categories — something is good or bad, right or wrong, with no subtleties, complexities, or gray areas. Mental filter: Exaggerating the negatives while minimizing the positives. Jumping to conclusions: Assuming someone else’s negative reaction is because of you; predicting the future to be negative. Magnification or minimization: Either maximizing or minimizing the importance of a situation. Overgeneralization: Seeing a negative event as a part of a nonstop pattern. “Should” statements: Judging yourself or others by what they “Should,” “Ought,” “Shouldn’t,” “Have to,” or “Must” do. Emotional reasoning: Reasoning based solely on your emotions — “I feel stupid, so I must be. " Discounting the positives: Diminishing the value of your accomplishments or positive attributes.
First, you notice negative self-talk: “I can see everyone watching me and I know they think I’m awkward. " Next, you challenge this thinking with one of the following questions:[19] X Research source What would I say to a friend who said something like this? What evidence do I have that this thought is true? What evidence do I have that this thought is not true? Am I confusing “possibility” with “certainty”? Is this thought based on how I feel rather than on facts?
For example, the statement from above, “Everyone is watching me and thinks I’m awkward,” can be transformed to lift your mood instead of lowering it. Try to reframe it into something like, “I have no idea how others perceive me; it could be bad or good. But I know who I am, and I’m proud of it. "
Write the worry down on a worry list, if necessary, and remind yourself that you can think on it later. Try to clear your head and continue on with your daily activities. [23] X Research source
Research on stimulus control therapy shows that the four-step process of identifying worries, setting aside a time to deal with them, catching and postponing worries throughout the day, and brainstorming solutions is the best method for reducing worrying. [24] X Research source
In some cases, anxiety is not simply indicative of a mental illness, but, in fact, a precursor to another health problem. Anxiety could be an initial warning sign (or side effect) of heart disease, diabetes, asthma, and even drug abuse or withdrawal. In other cases, anxiety may be a side effect of medications. Talk to your doctor to determine if this is possible in your situation.
You may have an anxiety disorder, such as panic disorder, a phobia, post-traumatic stress disorder, obsessive-compulsive disorder, or social anxiety disorder. [28] X Trustworthy Source American Psychological Association Leading scientific and professional organization of licensed psychologists Go to source
Prescription medication. The diagnosis of anxiety is often confused with depression because psychiatrists frequently prescribe antidepressants to improve the symptoms of anxiety. [29] X Research source A class of medications known as selective serotonin reuptake inhibitors (SSRIs) have been found to be effective in treating anxiety. Other options include serotonin-norepinephrine reuptake inhibitors (SNRIs), benzodiazepines, and tricyclic antidepressants. [30] X Research source Therapy. An empirically-proven, effective treatment for anxiety is cognitive behavioral therapy, which focuses on becoming aware of and changing unrealistic thought patterns that contribute to anxiety. Other potential therapeutic approaches include exposure therapy, acceptance and commitment therapy, dialectical behavior therapy, and eye movement desensitization and reprocessing (EMDR). [31] X Research source A combination of the above two.
It may take you several weeks to get an appointment with a therapist, so don’t give up. Keep in mind that some medications may take up to 8 weeks to work.
