How to Manage Your Daily Anxiety
Anxiety may be a normal temporary reaction to some life situations. However, a chronic anxiety that persists and worsens is a real disease that may interfere with daily life activities. This type of anxiety makes one feel tense, nervous, frightened for no apparent reason and may be accompanied by headaches, insomnia and heart palpitations.
Definition of Anxiety
First, you have to understand what anxiety is. According to the Association of Psychiatric Physicians of Quebec, anxiety is an unpleasant emotion that combines physical symptoms (a heart that beats fast and hard, breathing that seems difficult, sweating, tremors, dizziness, tense muscles, etc.) as well as than anxious thoughts (worry, ruminations, obsessions, doubts, fears).
Differences between anxiety, stress and anxiety
It can often be complicated to clearly differentiate our state of mind. Are we anxious, stressed or just plain anxious? Anxiety is usually associated with the anticipation of a future threat. Stress is primarily a response to real danger or an imminent physical or psychological threat. As for anxiety, this condition is a little more difficult to differentiate from anxiety, since its symptoms are very similar. A trick to differentiate anxiety from anxiety is that anxiety is always accompanied by a physical response unlike anxiety.
Health Tips to Reduce Anxiety Symptoms
Diet: The Hidden Cause
Vitamin, mineral, amino acid or essential fatty acid deficiencies may be involved in anxiety disorders. A healthy and balanced diet will provide the body with all the essential nutrients it requires for maintaining optimal health. Obviously, one should try to avoid stimulants such as caffeine, sugars, sodas or refined foods that are nutrient-depleted and alcohol that reduces the availability of nutrients. The diet should include, among others, whole grain products that are naturally rich in B vitamins and cold water fish or flaxseed oil that are rich sources of omega-3 fatty acids. Hypoglycemia may also induce stress symptoms or anxiety. It is strongly recommended to have several smaller meals providing proteins (from meat, poultry, legumes, dairy products, nuts and seeds) instead of the traditional three big meals of the day. This way, blood sugar fluctuations are better avoided.
Stress Management: Relaxation and Mindfulness
All relaxation techniques are to be considered as a complement to the treatment of anxiety. Whether practicing yoga, taking a few minutes each day to meditate, using controlled breathing techniques, visualization: choose the technique that suits you to better manage daily stress. What is important is not to find the miracle solution, but to find the solution that works best for you! Take a few minutes each day to implement one or more relaxation methods. The key is definitely consistency, the longer you stick with this habit, the greater the benefits!
Physical Exercise: Enjoy the Moment
The practice of physical exercise on a regular basis allows the body to evacuate anxiety, stress and anxiety in addition to giving this feeling of well-being due to the secretion of certain hormones (the famous endorphins) . When you're playing a sport you love, your head is in the present moment, so you're no longer in your stressful thoughts. Take advantage of this moment to pick up and clear your mind.
Sleep: an Essential
Sleep is one of the most important elements in managing the symptoms of anxiety! A lack of sleep can cause an increase and a greater sensitivity of symptoms related to stress and anxiety. Sleep should be restorative and last at least 7-8 hours a night. Lack of sleep can obviously cause anxiety disorders. Have a bedtime routine to get the body into sleep mode faster.
As mentioned above, anxiety can be very debilitating. It is for this reason that it is essential for people suffering from anxiety disorders to put in place healthy lifestyle habits that are conducive to reducing anxiety symptoms. For additional help with these lifestyle changes, we have a range of products specifically designed to help you manage symptoms related to stress and anxiety.