All of us, at times, experience intense anxiety, due to our personal and professional obligations—and lately, even due to current events. So, in order not to let anxiety affect our daily lives, it is important to have ready-made techniques to deal with it.
What can these techniques be? Simple daily habits, as simple as they seem at first glance, can really make a difference! For example, we can do the following:
1. Breathe
This may seem cliché, but it actually works when we are stressed. After all, breathing has a special place in relaxation techniques, such as yoga. Sit in a chair with your feet on the floor and your hands on your knees. Inhale slowly and deeply, focusing on your lungs. While shallow breathing causes anxiety, deep breathing oxygenates the blood and “cleanses” the mind.
2. Work out
To reap its benefits, exercise does not have to be exhausting. Experts suggest dedicating 150 minutes a week to aerobic exercise, even at a light intensity. In practice, this means that a short walk, a bike ride, or a leisurely run can provide immediate relief in times of intense anxiety. Exercise improves blood circulation, releasing endorphins, the hormones that boost our mood almost instantly. Exercise may therefore not eliminate our anxiety, but it can reduce the emotional tension we feel, help us clear our thoughts, and help us deal with the source of anxiety more effectively.
3. Eat right
Anxiety levels and proper nutrition are closely related. When we are stressed, we often resort to eating snacks that are high in calories but low in nutritional value. However, if we want our diet to be our ally in dealing with anxiety, it is important to avoid sugary and fatty snacks, and adopt healthy eating habits. Choose fruits and vegetables, as well as fish with high levels of omega-3 fatty acids, which have been shown to reduce the symptoms of anxiety.
4. Sleep well
Anxiety can make us lose our sleep, and vice versa: poor sleep can be a major cause of anxiety. So, in order to be able to face the challenges of everyday life, it is important to enjoy a satisfying and deep sleep. To achieve this, we need to establish a consistent sleep routine. Turn off the screens long before bedtime, turn down the lights, and give yourself time to relax.
5. Listen to relaxing music
When we feel intense anxiety, it is certain that relaxing music can help us. Playing soft music has a positive effect on the brain and body, it can lower blood pressure, but also cortisol, a hormone associated with anxiety.
6. Drink soothing drinks
A high dose of caffeine causes a short-term increase in blood pressure and, therefore, arousal, which does not facilitate anxiety management. As hydration is essential for our health, in situations of intense anxiety, we make sure to hydrate with drinks that contain little or no caffeine. We choose green tea, which has less than half the caffeine of coffee and contains antioxidants as well as theanine, an amino acid that has a calming effect on the nervous system. In addition, we can resort to a classic beverage of chamomile, which is known for its relaxing properties.
7. Communicate with friends
Communicating with friends and loved ones is especially important when we are experiencing intense anxiety. By talking to our personal support network, we are more likely to identify the root of our problems and come up with the best possible solution. After all, the company of our loved ones benefits us in another way, which is none other than laughter. Laughter releases endorphins that improve our mood and lower the levels of cortisol and adrenaline, the anxiety-related hormones.
8. Try to stay positive
Look for the positive aspects of your life and try to write down three things for which you are grateful at the end of each day. Accept the things you cannot change and instead focus on the things you can control.
9. Ask for a … natural helping hand
CBD is a natural extract that has been used for its calming effect and for its contribution to improving sleep. The results of many studies show that CBD contributes to the proper functioning of the nervous system, has calming and relaxing properties, and improves the body’s response to anxiety. In addition to being consumed as a beverage, CBD is also available as a dietary supplement.