Do you often feel anxious and unable to live and work with peace of mind? Do you feel that medication is too expensive, has too many side effects, or is simply useless? If you have such troubles, then you must read it, because I am going to tell you that there are some simple and effective self-care techniques that can help you relieve anxiety and make your life easier and happier.
First, you have to get moving. Exercise is one of the best weapons against anxiety. It causes your body to release substances called endorphins, which are natural analgesics that can make you feel good and happy. Exercise also increases your heart rate and blood circulation, helping your brain clear away harmful chemicals such as cortisol, a stress-related hormone. Therefore, exercise at least three to five times a week for half an hour each time. Don’t think exercise is a burden. Find a way to exercise that you like, such as running, swimming, playing ball, dancing, or doing yoga. As long as you stick to it, you will find that your anxiety levels will be greatly reduced and your mood will become better.
Secondly, you have to pay attention to your sleep. Sleep is a recovery period for the body and mind. If you don’t sleep well, your brain will be in a state of high alert, which will make you more likely to feel anxious, nervous, and fearful. Therefore, you need to ensure that you get enough sleep every day. Generally speaking, adults need eight hours of sleep every night. If you have problems with insomnia, you can try some methods to improve the quality of your sleep, such as:
- Stay away from mobile phones, computers and other electronic devices before going to bed because they emit a type of light called blue light, which inhibits your brain from secreting a hormone called melatonin, which is a Hormones that help you sleep.
- Try to stick to a fixed schedule, go to bed and wake up at the same time every day. This allows your biological clock to adapt to a regular rhythm and gives you better quality sleep.
- Make sure your bed is comfortable and your pillows, quilts, and sheets suit your preferences and make you feel relaxed and comfortable.
- Keep your room temperature cool, not too hot, not too cold. Generally speaking, 18 to 22 degrees Celsius is the most suitable temperature for sleeping.
Again, you want to drink less caffeine and alcohol**. Both substances can have an impact on your nervous system, making your anxiety worse. Caffeine is a stimulant that can make your heart beat faster, raise your blood pressure, and make you feel more nervous and restless. Alcohol is a sedative, which slows down your brain activity and makes you feel relaxed. However, when its effects wear off, you will feel more anxious and depressed. So, if you have anxiety problems, you’d better reduce or avoid drinking coffee and alcohol. What you may not know is that caffeine isn’t just found in coffee and soda, it can also be found in things you don’t usually pay attention to, such as:
- Weight loss pills
- some headache medicine
- chocolate
- Tea
So, you need to pay attention to your eating habits and avoid excessive caffeine intake.
Finally, you have to schedule your worrying time. This may sound a little strange, but it’s a very effective way to help you control your anxiety. What you have to do is to choose a fixed time every day, such as from 4:00 pm to 4:30 pm, to specifically think about your worries, fears, and troubles. During this time, think of all the things that make you anxious, write them down, analyze them, and find solutions. Outside of this period of time, you should try not to think about these things, put them aside, and focus on your life, work, and entertainment. This way, you can limit your anxiety to a manageable level and not let it affect your entire day. Of course, you have to be careful not to think about meaningless, unrealistic, or uncontrollable things during your worrying time, such as words like ‘what if’. You want to focus on the things that really make you anxious, not the things you imagine.
In addition to these methods, you can also try deep breathing, be the master of your thoughts, relax tense muscles, help in your community, find triggers Click and more, these are all self-care techniques that can help you relieve anxiety. If you want to know more details, you can leave a message in the comment area and I will reply to you as soon as possible. If you think it is helpful to you, you can like it and share it so that more people can benefit.
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