Those diagnosed with anxiety disorders live with high levels of stress and anxiety, so much that it’s debilitating to everyday tasks and responsibilities. Anxiety disorders are some of the most prevalent mental health disorders in the world, affecting over 19%, or more than 40 million Americans. But, while anxiety and the symptoms that come with it are challenging, it doesn’t have to take over your life. Fortunately, there are ways to deal with anxiety so that people diagnosed with these disorders can establish a high quality of life. And, continue doing the things they love.
Some ways to deal with anxiety and reduce symptoms of anxiety disorders include:
First Thing’s First; Learning to Accept Your Anxiety Diagnosis
Getting a diagnosis for an anxiety disorder can be a challenging and overwhelming process. It’s hard to accept that an anxiety disorder is something that you’re living with and need to manage. But, one of the best things you can do after you get a diagnosis is to begin working on acceptance. Once you give up the fact that you can’t control every aspect of your life, you can begin to work on what you can do to make your life more manageable and meaningful. So, the best way to address anxiety right off the bat is to learn to accept your diagnosis and the work you may have to put in to manage symptoms and establish a life of mental health wellbeing.
Don’t be Stagnant; Get Outdoors and Begin an Exercise Routine
Staying in one place and sitting at home can induce anxiety as you spend time thinking about things you can’t control. But, both nature and exercise are proven ways to reduce anxiety and promote mental health and wellbeing. So, rather than stay stagnant, begin to establish a routine in which you stimulate healthy behaviors that work to combat anxiety. For example, going for walks in nature, which can help to reduce anxiety levels by evoking mindfulness (living in the present moment). And, getting started with an exercise routine, which can boost natural, biological chemicals that work to reduce anxiety and even boost mood, which is helpful to manage many symptoms of anxiety disorders.
Try to Eat the Right Foods That Work to Reduce Anxiety
Many people don’t understand how important it is to eat the right foods that promote better mindsets and allow for anxiety management. The food you eat can affect the anxiety symptoms you experience. So, try to implement some foods into your diet that are known to combat anxiety symptoms. Some of these foods include greens, beans, grains, eggs, almonds, and certain types of fish (salmon and other fish with high levels of fat).
Get the Right Amount of Sleep Every Night
Not getting enough sleep is a symptom trigger for many people with anxiety disorders. So, if you’re serious about managing symptoms of an anxiety disorder, begin to implement a sleep regimen to ensure you’re getting enough sleep. Eight hours of sleep per night is enough to help reduce and manage symptoms of anxiety. Therefore, getting this amount of sleep is crucial while you’re trying to figure out what triggers your anxiety and establish a life that’s not debilitated by anxiety symptoms. One thing you can do is set an alarm every night 30 minutes before bedtime so you can begin your nighttime routine and get to sleep at the right time every night.
Practice Your Favorite Passions or Hobbies
When you dwell on your anxiety, it’s likely to get worse. During these times, it’s a good idea to attempt and distract yourself from feelings of anxiety by doing things you know will reduce your anxiety levels and get your mind off whatever may be making you feel anxious. For example, practicing your favorite passions, whether it be painting, playing an instrument, or even playing with your children. And, do some hobbies that you enjoy like kayaking, hiking, playing sports, creating things, or even watching your favorite TV show.
Get Help From the Professionals to Better Manage Anxiety
One of the most efficient ways to deal with anxiety as a person who has been diagnosed with an anxiety disorder is to get professional help. Psychiatric and psychological care, medications and therapy, are both proven, successful methods in reducing symptoms brought about by anxiety disorders. Synchrony Brain Health offers treatment individualized to a person’s needs, goals for recovery, and individual diagnoses. This way, individuals who come to us who want to better manage symptoms of their anxiety disorders get the relief they need in order to establish a life they enjoy and mental health balance.