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It is normal to feel worried or anxious sometimes. Anxiety is a common reaction to a stressful situation. But frequent worrying may affect your mental health and may lead to anxiety disorder. If you are experiencing occasional anxiety, there are activities you can do to help overcome it.
Symptoms of Anxiety
Anxiety is a feeling of uneasiness and worry. It is often accompanied by muscular tension, restlessness, fatigue, and problems in concentration. Other symptoms of anxiety may include sleep problems, heart palpitations, nausea, dizziness, and shortness of breath.
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What causes anxiety?
Common causes of anxiety are medical conditions, environmental stress, and genes.
- Mental conditions such as General anxiety disorder (GAD) or phobias can cause anxiety. Different drugs and medication may also cause anxiety.
- Stress from school, work, or community may also trigger anxiety.
- Research also shows that having a close relative with anxiety problems increases your chances of experiencing anxiety problems yourself.
15 Activities to Help You Overcome Anxiety
How to manage anxiety? These tips may help you lessen the symptoms of anxiety. Please be guided that performing these will not guarantee to cure anxiety disorder.
1. Decluttering
Clutter can trigger the release of stress hormones that increases tension and anxiety. Decluttering may help avoid it and get your mind off of your problems that are causing stress. Your mind can relax for a while and reduce stress levels.
2. Journal writing.
A study demonstrates that Positive Affect Journaling can improve several factors associated with psychological well-being among patients with mild to moderate anxiety. Some of the most notable findings from the study were patients have lower anxiety, mental distress, and perceived stress.
3. Walking.
Walking can reduce stress hormones, such as adrenaline and cortisol. It also stimulates the production of endorphins, which reduce our perception of pain. Also, it can make you feel relaxed or full of energy. Walking can also allow you to stay away from a stressful environment and enjoy your time alone.
4. Meditating.
Stress may cause different health problems. Research shows that almost every system in the body can be influenced by chronic stress.
Meditation is a highly effective way to relieve stress. Daily practicing meditation can help manage stress and reduce anxiety. During meditation, your body and mind are in a calm and relax state. Mindfulness meditation can help promote physical, emotional, and mental health.
5. Listening to music.
Listening to music is one of the activities you can do to overcome anxiety. It can be fun, and at the same time, can be beneficial to mental health. Research shows that listening to music has the inherent ability to decrease the psychobiological stress response. Sound or music therapy can reduce depressive symptoms in older adults with chronic diseases. And, has much less risk of harmful adverse reactions than medications.
6. Cooking.
Cooking your food can be very healthy as it gives you more control in adding ingredients like salt and sugar. Not only that. Cooking can also help promote mental health. Many health care clinics and therapists use culinary therapy as a tool to help patients with mental and behavioral health conditions. It includes people with depression, anxiety, eating disorders, ADHD, and addiction.
7. Shopping.
A study, conducted by TNS Global on behalf of Ebates.com, shows that more than half of Americans admit to engaging in Retail Therapy. Using shopping as a stress reliever can have a positive emotional effect on an individual. Shopping may serve as a reward after a stressful event. It can lift your mood and relieve stress.
However, when an individual becomes more compulsive, shopping can cause more stress. Financial problems, compulsive buying, and depression may arise from this.
8. Exercise.
Engaging in exercise can divert your attention away from the things that can cause stress. A study shows that daily physical activity can significantly reduce symptoms of generalized anxiety. Regular exercise may reduce the frequency and severity of panic attacks.
9. Driving.
Some people do not like driving. They do not enjoy it because it is causing them a lot of stress. But driving is one of the activities you can do that may help you overcome anxiety. You can remove yourself by driving away from a stressful environment. It is also a great way to distract yourself from overthinking and clear your mind while driving alone.
10. Go to a salon or spa.
Getting pampered is a great way to relieve stress and anxiety. Getting a new look or getting your nails done can boost your mood and confidence. You can also try massage therapy. It can be very relaxing and can relieve body pain.
11. Playing video games.
Playing video games is one of the activities that may help you overcome anxiety. Many people who are stress from work or school divert their attention to different leisure activities such as playing casual video games.
According to a study by Texas A&M International University associate professor, Dr. Christopher J. Ferguson, young adults who play violent video games long-term handle stress better than non-playing adults and become less depressed and less hostile following a stressful task.
12. Playing musical instruments.
According to a study, learning to play a musical instrument provides a peaceful retreat from daily life pressures. Playing music helps a person have better communication skills, improved emotional release, and decreased anxiety and agitation. Musical training promotes cognitive function, mental health, and a connection to others.
13. Watch funny movies or tv shows.
As the saying goes, laughter is the best medicine. Laughter is beneficial to your overall health. Laughing can help relieve stress, decrease body pain, relax muscles, and boost your immune system. And, watching funny movies or tv shows are a good source of laughter.
14. Gardening.
The next time you feel worried, try to reduce your stress by gardening. Gardening may help you clear your mind from all your problems and focus on being creative. The process of digging, planting, and harvesting are physical activities that can keep you physically fit. And at the same time, it is rewarding to grow the plants that can provide healthy meals for you and your family.
15. Petting animals.
A lot of experiments show that pets have an impact on human emotion. Pets, especially dogs and cats, can reduce stress, ease loneliness, and encourage playfulness. Taking care of your pet can also give you a sense of responsibility. It will help boost your self-esteem.
Get help.
Changing to a healthier lifestyle and incorporating these activities may help you fight anxiety. When worries and fears interfere with your daily life, seek help from professionals. Consult your doctor if you are experiencing symptoms of anxiety attacks and anxiety disorder.
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