What Are Some Quick Ways to Reduce Symptoms of Anxiety

Stress is an inseparable part of the human experience. Everyone goes through stressful events daily. Feelings of stress can result from numerous triggers. Common ones include job loss, diseases, and bereavement.   Now, stress should naturally …

Stress is an inseparable part of the human experience. Everyone goes through stressful events daily. Feelings of stress can result from numerous triggers. Common ones include job loss, diseases, and bereavement.  

Now, stress should naturally go away without the trigger factors. If you continue to experience feelings of excessive worry without apparent causes, then you could be suffering from clinical anxiety.  

Anxiety can take many forms, depending on the underlying cause. Common ones include generalized anxiety disorder (GAD), social anxiety disorder (SAD), post-traumatic stress disorder (PTSD), panic disorder (PD), and obsessive-compulsive disorder (OCD).  

Without timely interventions, anxiety can quickly slip out of hand. The condition might diminish your workplace productivity and impair your social life. 2 lead to other severe mental and psychiatric disorders, such as depression and bipolar disorder.  

Fortunately, multiple effective ways exist to fight anxiety symptoms and prevent the condition from degenerating into life-threatening levels. Listed below are the top remedies for anxiety.  

 

 

  1. 1. Incorporate CBD into Your Lifestyle

Kratom as it’s famously known, is an ingredient  with many therapeutic properties. The compound is widely found in kratom plant prescribed for treating common medical ailments like anxiety.  

Administering quality Kratom Variety Packs might help relieve anxiety by increasing the body’s sensitivity to ‘feel-good’ hormones, such as serotonin.  

Studies have also shown that Kratom might address anxiety by inhibiting cortisol, the primary stress hormone. 

  1. Hit the Gym

Exercise is probably best known as a proactive way of dealing with unhealthy weight gain. However, following a regular workout routine can offer numerous other benefits, including fighting anxiety.  

According to a 2015 review involving 12 randomized controlled trials, researchers noted that exercising regularly might help address various anxiety symptoms and side effects—ranging from irritability to elevated heart rate and even insomnia. 

Remember that you don’t need an actual gym membership to stay active. Not when there are many aerobic workouts to explore, including walking, running, swimming, and cycling.   

  1. 3. Eat a Balanced Diet

Eating a balanced diet is not only helpful in preventing malnutrition. It can also guard against anxiety disorders and other chronic ailments.  

A balanced diet should comprise lean protein, unrefined carbohydrates, and healthy fats.  

If possible, insist on whole plant products, such as fruits, vegetables, nuts, and legumes. In the same breath, shun processed foods, trans fats, and all forms of artificial additives. 

 

 

 

  1. 4. Stay Hydrated

Drinking plenty of water is just as helpful in fighting anxiety as eating a balanced diet. That underscores the importance of upping your daily fluid intake. 

According to experts, men can achieve ideal hydration levels by drinking 15.5 cups or 3.7 liters of water daily. Women would need 11.5 cups or 2.7 liters of water per day.  

However, the conventional wisdom is to have a bottle of water with you and sip as regularly as possible. Note that you’re already dehydrated by the time you’re thirsty.    

  1. 5. Cut Back On Caffeinated Drinks

Increasing fluid intake as an anxiety-fighting technique doesn’t apply to all beverages. Drinks like coffee are notoriously dehydrating and should be avoided.  

Besides, research has shown that the excess consumption of caffeinated drinks might worsen anxiety symptoms. Coffee is particularly cited for its potential to aggravate the panic disorder.  

Alcohol is another popular beverage to avoid if you’re keen on combating chronic anxiety disorders.   

You can replace caffeinated and alcoholic drinks with smoothies and fruit juices. You might also consider herbal teas, such as chamomile tea. A 2018 trial found that chamomile tea can suppress cortisol levels, thereby reducing stressful feelings. 

 

 

  1. 6. Consider Mindfulness Meditation

Meditation needs no introduction. The concept has been practiced for thousands of years to aid blood circulation while reducing stress and anxiety. And now, there’s solid research to back up those claims, including this study by John Hopkins.  

The best meditation technique for stress and anxiety is known as mindfulness meditation. This technique helps block racing thoughts, allowing you to focus on the present moment.  

  1. 7. Try Yoga

It’s almost impossible to discuss meditation without making substantial references to yoga. That’s because the two practices usually go hand in hand in managing stress and anxiety.  

However, yoga offers additional benefits in that you can also explore it as a workout.  

Depending on the asanas (poses) you choose, you can enjoy yoga’s mind-relieving abilities while also working out your muscles. 

  1. 8. Get Adequate Sleep

Sleep is one of the most important biological processes, yet one of the most overlooked.  

Sleep aids the natural healing and repair of damaged cells. Having a good night’s sleep can also help keep stress and anxiety at bay. Besides, it can support your overall immune functions. 

Adults should get 7 – 9 hours of uninterrupted sleep every day. Consult your doctor if you cannot sleep continuously for six hours more than thirty days in a row.  

 

 

Summary 

Unless you’re living in an ideal world, it’s impossible to avoid stress altogether. There will always be emotionally-upsetting events to contend with.  

However, you can deal effectively with anxiety by implementing the above-listed tips. Remember to consult your doctor if the condition persists despite your best efforts. 

 

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