Living with acute levels of anxiety can be ruinous to the state of your physical and mental health. There are many causes of the symptoms of anxiety to present themselves in your behavior. Elevated levels of stress in your home or work environment can create hormonal imbalances in your body. These imbalances impair your body’s ability to manage adrenal production, a”‘fight-or-flight” response begins as cortisol levels, also known as the stress hormone, begin to rise in your blood, the chances of a panic attack developing increase.
It can be challenging to deal with rising feelings of anxiety. You should visit a health professional for an evaluation to determine the source of your stress and how to manage the symptoms in your life best. Here are six quick tips to help you handle yourself the next time you are feeling anxious.
1. Do Something
Get up and move around. Increasing blood flow will help you clear your mind and dissolve the anxiety. If you can, get out to the gym and have a workout but if you can’t, just getting up to make a cup of chamomile tea will help relieve the stress.
2. Avoid Caffeine
Dietary stimulants such as caffeine will increase adrenaline production and unleash a wave of anxiety on your mind and body. Avoid coffee, energy drinks, and pre-workout supplements that contain any stimulants.
3. Review Your Diet
What you eat can have a huge impact on your state of health and well-being. Remove any sources of refined sugar from your diet. Drop the soda, candy, and fast foods and replace them with nutritious, healthy sources of nutrition that keep your blood glucose levels stable. Your diet can influence your mood, so pay attention to what you are eating and seek nutritional advice from experts.
4. Meditation & Breathing
Meditation can help you clear your mind and control your thinking. Take a few minutes every day to find a quiet place where you will not be disturbed. Close your eyes and focus on your breathing. Breathe deeply into your lower stomach and release the breath slowly.
Create yourself a positive mantra that you can use when things start to feel like they are getting out of control. Keep it short and make your intention clear. “I am in control; I am calm, I am clear.” Would be a good example of a positive affirmation, but make one that you feel comfortable using.
6. Seek Help
Find the support you need. Call a close friend or a family member to assist you in your time of need. Just the act of reaching out and hearing their voice will calm your nerves.
Originally published at Goodmenproject.com