Anxiety disorder is a mood disorder that causes intense feelings of fear or nervousness. There are many different types of anxiety disorders including generalized anxiety disorder (GAD), social anxiety disorder, post-traumatic stress disorder (PTSD), obsessive-compulsive disorder, specific phobias, and separation anxiety disorder.
Anxiety can be paralyzing sometimes, for that reason we created a list of ways you can do easily to reduce anxiety disorders.
1. 7 -9 Hours of sleep
Sleep is when our brains organize what has happened. Most adults need at least 7 hours of sleep. For that reason it can be helpful to go to bed at the same time every night and get up at the same time every morning.
Turn off screens 30 minutes before bed, it’s like looking at the sun and wondering why you are awake. When you don’t get the needed hours of sleep, it’s easier to be anxious and develop other conditions like psychological disorders, diabetes, breathing problems and more.
2. Diet rich in vitamin B-6
A healthy diet of whole foods high in B vitamins (especially b-6, b-3 and b-12) zinc, magnesium and Omega-3 is essential for reducing anxiety.
Some of the foods that contain vitamin B-6 are spinach, pistachio nuts, sunflower seeds, banana, avocado, beans, tuna, salmon.
3. Daily journaling
The physical act of writing induces a sense of calmness and relaxation. Writing about stress-inducing situation and events can help reduce the intensity of anxiety associated with them.
It doesn’t matter what you write, write out your feelings. Try your hand at really bad poetry. Unleash your inner novelist. Start a gratitude journal and reinforce your brain’s ability to think positively.
4. 30 minutes in sunlight
Exposure to natural sunlight triggers the brain’s release of serotonin, increasing feelings of calmness. Anxiety related disorders and panic attacks have been linked with reduced sunlight.
Try to get at least a half hour a day outside in sunlight.
Excessive clutter sends a constant signal to the brain that there is “something” that needs to be done. A cluttered environment can induce or intensity feelings of anxiety.
Declutter your living space as much as possible.
You don’t have to dive head first into a minimalist lifestyle to benefit from a calm, uncluttered environment.
Even if you are not up for a whole house cleaning spree, you’ll benefit from creating a neat, tidy and peaceful environment in the room you spend the most time in.
6. Limit refined carbs
Foods high in refined carbs can cause blood sugar levels to spike and drop. A drop in blood sugar levels induces the same physical symptoms of anxiety – which can trigger actual panic/ anxiety attacks
You don’t have to say “no” to sweet treats completely, but you can significantly lower anxiety by reducing heavily processed foods, foods that are high in refined carbs and limiting intake of sugar. And, just remember – when you do occasionally indulge – don’t forfeit a healthy meal to as a replacement.
If your anxiety persists or you have been feeling those symptoms for too long, you should get in touch with an expert, your mental health is important.
Treatment for anxiety depends on your specific condition and needs. The doctors at SupportedPatient™ provide a comprehensive assessment and then develop a personalized, multidisciplinary treatment plan.