Anxiety disorders can affect your cardiovascular health, resulting in a rapid heart rate, chest pain, and palpitations. It also increases heart disease and high blood pressure risks. Anxiety may contribute to coronary events risk for people with existing heart diseases, and can also affect other bodily systems, including the immune system, central nervous system, excretory and digestive systems, and respiratory system.
The risk factors of anxiety may include trauma, stress buildup, drugs, alcohol, illness stress, and certain personalities. Anxiety disorders may lead to substance abuse, insomnia, social isolation, depression, and more if not treated. When well-managed, its effects may not be as severe. Discussed below are effective ways to manage anxiety.
Anxiety therapy is an effective treatment that enables you to identify the root cause of your fears and worries, relaxation methods, view situations differently, establish problem-solving and coping skills. It also gives you the tools you need to conquer anxiety and shows you how to utilize them. Since anxiety disorders stem from different issues, therapy treatments are tailored to meet your unique symptoms and diagnosis. The therapy sessions may be offered individually or among a group of patients with similar problems. Consider seeking anxiety therapy in London for relief and recovery.
Engaging in physical activity shifts your attention from the things that make you anxious. It minimizes muscle tension, reducing your body’s contribution to anxiety. Increasing your heart rate alters brain chemistry, producing more anti-anxiety neurochemicals to reduce anxiety effects. Exercising regularly improves self-confidence and mood, helps you relax and reduces mild anxiety and depression symptoms. It also enables you to get better sleep which is usually disrupted by anxiety.
Practicing mindfulness and breathing techniques involves focusing on your daily life and listening to your body more. To succeed with mindfulness, setting an intention allows you to focus and reminds you of your goals. Consider doing guided meditation because it helps you remain committed while saving you the money you otherwise would have to spend on a costly mindfulness class. You can also go for regular walks while paying attention to the sounds and smells around you. This keeps you from worrying about your problems, reducing anxiety.
Know your triggers
Anxiety disorders can be disturbing, mainly if it causes panic attacks. Knowing your triggers enables you to develop coping strategies to avoid these attacks and manage your condition successfully. These triggers could be actions or situations that cause you to fear or worry. They may include caffeine, health problems, relationship issues, stress, work-related conflicts, finances, and more.
To identify your anxiety triggers, consider keeping a journal, identifying major stressors, reflecting on past experiences, listening to your body, or talking to a family member or a professional. This can also help your doctor develop an accurate diagnosis for your condition.
Get enough sleep
Getting good quality sleep can help reduce anxiety levels, making it more manageable. It contributes to the neurotransmitters that alleviate your mood and relieve depression and anxiety. People with chronic insomnia are at a greater risk of contracting an anxiety disorder. Consider getting treatment for your sleep issues, including cognitive behavior therapy and sleep medication.
Mild anxiety can easily be managed. However, when it becomes chronic, managing it alone can be challenging. Use these tips to manage anxiety and seek professional help if necessary.
Dennis Relojo-Howell is the managing director of Psychreg.