Anxiety disorders are the most common type of mental disorder. It can be challenging to beat her. Plus, it's even more difficult when your habits make it worse without knowing it.
Believe it or not, the things you do every day and don't think too much could be the cause of your worsened anxiety symptoms. Giving up these behaviors can even help reduce those symptoms in an efficient and easy way, which, while not completely eliminating anxiety. Here are five habits to let help you beat anxiety.
OVERCOME ANLEY BY BREAKING THESE FIVE HABITS
1 - OVERLOAD
Overcommitment is a simple concept: filling your full schedule, perhaps hoping to get that rush of accomplishments that comes with productivity. But trying to do all of those things at once can lead to a great deal of anxiety, whether or not your jobs come with it. Tasks include meeting people, attending events, or running errands.
Selectively choose the most critical tasks and broadcast your schedule. There is no need to finish everything in one week. Learn to prioritize! Here are some habits related to over-commitment that prevent you from seeking to overcome anxiety:
DO NOT SCHEDULE A HOLIDAY
If you go full throttle without stopping, it will significantly increase your anxiety levels. Energy levels will decrease during the day and make you less efficient, increasing overall stress. You don't need long breaks - take 5-10 minutes every hour to breathe and relax in peace and quiet.
When overbooked, the overwhelming feeling that accompanies it can cause a great deal of anxiety. This leads to a vicious cycle: you have too much to do too quickly, so you feel anxious and procrastinate, leaving you with even more to do too soon. Don't get caught in this vicious trap!
ALWAYS RUNNING LATE
How is morning turutina? Are you always running out the door with just a minute to spare? Of course, this is going to be a source of anxiety or stress, and it will also set the tone for the rest of the day - it will be quicker to get angry and frustrated over little things more easily. Also, being late for all your appointments is a stressful experience, and it also makes others uncomfortable.
2 - CHECK THINGS TOO FREQUENTLY
In our modern world, it is very easy to get caught up in the constant barrage of information that comes to us from every corner, on every device, from every medium. But it is important to remember that you should not be a slave to all this information.
Yes, everything is very convenient and it is great to connect with the rest of the world. But when you become so obsessed with this that you constantly check things out, it ends up making anxiety symptoms worse. Here are some things to stop checking too often:
Phones are very distracting and offer myriad methods of entertainment and distraction, but they can be very damaging. Checking your phone too often can cause you a lot of stress by searching for notifications over and over again. On top of that, being available to contact 24/7 is known to make anxiety symptoms worse.
Yes, the news keeps you informed. But if you see it first thing in the morning, the flood of bad or stressful news may already set a bad precedent for your day. You see negative images, you learn about the horrors of the world, and you listen to this fast-paced music. Instead of always watching the news or checking the news apps, monitor how much you consume in a session for a specified time.
SOCIAL COMMUNICATION MEDIA
It's easy to stay connected with acquaintances and loved ones through social media, but that's not all we see there. We see people pretending to have a perfect life that you fall in love with, which shows that it reduces positive thinking. On top of that, social media can be very distracting, so once you start checking it out, you may end up spending hours there, without even realizing how much time flies by! Set timers for the social media check and spend no more than 15 minutes scrolling.
3 - DRINKING THE WRONG THINGS THE WRONG WAY
Many people don't think much about what they drink in a day. But if you think what you eat is essential, you must feel the same about what you drink. After all, drinks enter your body in the same way and are even digested in similar ways! Here are some bad drinking habits to eliminate to beat anxiety:
TOO MUCH COFFEE
Coffee contains a lot of caffeine, which helps you stay awake, but also acts as a stimulant. This causes an increased heart rate, which lends itself well to alertness, but worsens symptoms of anxiety and restlessness. Please note that this applies to all caffeinated beverages, not just coffee!
TOO LITTLE WATER
Every bodily function we experience requires water. Our organs need water, our processes need water, and our health needs water. Lack of water leads to dehydration, which increases the heart rate and increases anxiety.
TOO MUCH ALCOHOL
When you experience anxiety, you are much more likely to be an alcohol drinker, but it is a habit that you should break. Drinking too much alcohol can affect your brain and lead to even more severe anxiety symptoms - essentially, drinking to deal with anxiety makes it worse.
4 - EATING THE WRONG THINGS IN THE WRONG WAY
You are what you eat! bWell not really, but in this case, that old phrase rings true. Bad eating habits can make anxiety symptoms quite significantly worse. Here are some of the things you may be doing with your food that could be confusing you:
LOW FAT MEALS
We've all heard praise for low-fat diets, but did you know that many "low-fat" beliefs are wrong? It is true that certain types of fats, namely trans fats, are horrible for you. But healthy fats are packed with omega-3 fatty acids, which are crucial to reducing inflammation that can contribute to anxiety and physical health problems! Fats are needed to keep your organs healthy!
LOW CARBIDE MEALS
Ever notice that when you are upset, you always crave carbohydrates? This is likely because carbohydrates can increase serotonin, a feel-good hormone, and its production. Of course, many people today eat low-carbohydrate diets, and you don't have to fill up on carbs to reduce anxiety. Instead, have healthy servings of whole grain carbohydrates during meals.
MEALS LOW ENPROTEIN
No one is intentionally eating low levels of protein, but it happens sometimes. When you rely only on carbohydrates for energy, you are more likely to experience dramatic blood sugar fluctuations that can cause hum and energy failures.
With the difficult economic situation faced by many people, especially the younger generations, skipping meals has become commonplace. But skipping meals causes your blood sugar levels to drop, causing you to fail in mood and energy. Consistent meals are needed throughout the day to control anxiety.
EAT TOO LITTLE
If you are working to lose weight, you may be cutting a lot of calories. But ultra-low calorie diets can put a lot of stress on the body and can even produce long-lasting negative psychiatric outcomes that can continue for the rest of your life. Still, eat at a calorie deficit when trying to lose weight, but don't starve yourself! Diet in a safe and positive way.
EAT ON THE TRIP
It is wise to grab some food and eat it while rushing to your next appointment or engagement. But eating on the move removes the correct and natural chewing methods from your body, and this leads to digestive system difficulties. These intestinal problems can lead to indigestion that eventually generates anxious emotions.
5 - SPENDING YOUR FREE TIME IN THE WRONG WAY
Free time should be a quick and natural way to de-stress. You must ensure that the free time in question is used in the best possible way. Misuse your free time and you will make the anxiety worse. Here are some free time habits to avoid:
SPEND THE WHOLE DAY INDOORS
It's comfortable inside your home, but spend all your time there and you may end up dealing with a decrease in positive thinking and an increase in stress. Fresh air improves mood and may even increase productivity, and exposure to sunlight helps regulate your circadian rhythm to allow for healthy sleep-wake cycles, which are necessary to reduce anxiety.
Stay up all night
Even night owls need regulated sleep schedules. Sleep plays an important role in mental health, and getting too little sleep (less than 8 hours) can significantly exacerbate anxiety symptoms. So instead of watching an additional episode of that show you've been consuming, don't do it.It's for your good!
ACCOMMODATION ON A WEEKEND
After a long week at work, you may want to crash at home and never move. This is especially true if you are a socially anxious person who prefers not to deal with people on the weekend. But isolation is often much worse than the difficulty of socialization. You should maintain close relationships with those you care about and interact with them regularly to reduce anxiety.
DOES NOT HAVE FREE TIME
In today's busy world, it's easy to miss out on self-care time, or whatever time is dedicated to you. But "my time" is very, very necessary for anxiety management. If you have trouble getting free time, schedule it! Consider it a date with yourself. Just half an hour of "me time" per day can help you recharge and reduce anxiety levels.
FINAL THOUGHTS ABOUT SOME HABITS TO LET THEM HELP LOWER ANXIETY
Anxiety can be difficult to handle, as it is without the addition of negative habits that they further ruin your positive thinking and mood. Take a look at your daily habits. Which ones are indirectly making anxiety symptoms worse? Leave them and you will be surprised how much it helps.
Of course, keep in mind that anxiety disorders are genuine and often serious mental disorders that require professional help. If you think you are struggling to beat anxiety disorder, seek help from a mental health professional.