Everybody experiences some sort of stress. There are times stress and anxiety can lead to bad night sleep, confidence loss, feeling uncomfortable most the time, and mess with your wellbeing. With some tips you can learn how to overcome these feelings.
First thing you want to do is take a look at your diet. You want to eliminate caffeine from your diet, even in small amounts. Nervousness, panic attack triggers, and anxiety are all associated with caffeine. Some foods containing caffeine include chocolate, cola, tea, and coffee. Slowly eliminate caffeine to avoid withdrawal symptoms. The same as with alcohol. Anxiety can be increased due to it dehydrating the body.
Sleep that is disrupted, plays a factor with several emotional disorders. Sadness, anger, stress, and exhaustion increases with loss of only couple of hours of your sleep. To help get a good night’s rest, try these practices consistently:
- Sleep schedule should remain the same, seven days a week.
- Daily exercise helps your sleep.
- Evening time, avoid cigarettes, heavy meals, and alcohol.
- One hour before bed, do something relaxing, such as reading.
- Avoid electronics prior to bed, as this light tends to activate the brain.
Relaxing your Muscles
Stress and anxiety causes muscles to become tight and tense. Practice muscle relaxation for a few minutes daily. Starting from your toes moving up all the way to your shoulders, tighten each muscle for ten seconds then release. Repeat this a few times. Your body should feel more relaxed after.
Practice Positive Self-Talk
While we are feeling anxiety we tend to focus on bodily symptoms such as racing heart, feeling lightheaded. We tend to think these are a medical emergency, when they are not. Self Talk during this time is negative. An example,“I am having a heart attack.”
“I am going to pass out.”
When we do this, anxiety will increase. Self-talk that is positive can bring anxiety down. Such as,“this is only anxiety, and will pass.” “Even though this feeling is uncomfortable, it is not dangerous.”
Keep repeating positive self-talk until your anxiety has subsided.
One of the most helpful techniques to avoid anxiety, is relaxing our breathing. This will bring your heart rate down, and relax you. The type of breathing to try, is called diaphragmatic breathing.
With knees bent, lie down onto your back. One hand on rib cage, one on upper chest.
Breathe through the nose slowly, pushing your stomach against the lower hand.
Purse your lips, and exhale while tightening the abs. You will begin to automatically breathe this way by practicing daily three times, for approximately five minutes. Increase the time gradually.
If you still experience stress and anxiety interrupting your life, talking to somebody to get to the root of the stress may help.