According to the Anxiety and Depression Association of America, anxiety disorders are the most common form of mental illness in the country, affecting nearly 20 percent of the population, or 40 million adults. While these disorders respond very well to treatment, only about a third of those suffering will actually seek help for their conditions - serving as their own barriers to a cure.
Understand the Cause
If you find yourself feeling anxious and jittery, and you don’t seem to have a logical cause for it, chances are, you may have a physical root for your stress. You can make an appointment with your doctor, who can review with you different potential reasons for your anxiety, rule out major health conditions, and provide you with a plan to help to treat the condition responsible.
If, on the other hand, your anxiety is caused by negative life events, a stressful work or home environment, or other mental causes, speaking with a therapist or mental health professional can help you work through your stress and find positive outlets that will ease your symptoms.
Take Action
Anxiety, whether it’s caused by a physical or mental trigger, causes wear and tear on a number of important body systems, including the cardiovascular system. It can put us at greater risk for developing illnesses or infections by limiting our immune system’s ability to function properly. It’s important to remember that even if anxiety starts in your head, the symptoms and consequences can very quickly become physical. There are several steps you can take, at home, on a daily basis, that will help ease your chronic anxiety.
Exercise
Exercising regularly can help you battle chronic anxiety. Not only does it help with the body’s overall peel of fitness, which can help with health-related causes of anxiety, but exercise releases hormones called endorphins, which can help improve mood and give you a dose of relief from your daily stress. It also gives you a healthy outlet for your frustrations, and certain forms of exercise, like yoga, have been found to be particularly beneficial for patients suffering from anxiety.
Sleep
Not getting enough sleep is also a major cause of chronic anxiety because it increases the body’s levels of stress hormones, such as cortisol. More than 40 million Americans suffer from chronic sleep deprivation, according to the Anxiety and Depression Association of America. But adding to the problem, anxiety and stress can then in turn worsen your sleep problems, which can lead to a myriad of other health problems and compromise your immune system.
Eat Well.
Eating a healthy, balanced diet is absolutely essential to your overall health and to preventing or minimizing your risk for a wide range of diseases. However, nutritional deficiencies, including iron and vitamin B, can also lead to chronic anxiety. High caffeine and alcohol intake can also affect mood and lead to the development or worsening of chronic anxiety. When you eat can also impact your mood - according to Mayo Clinic. Eating protein at breakfast not only gives you the energy to start your day, but it can keep your blood sugar more steady, which can boost mood. Dehydration - even when mild - can also contribute to mood, so it’s important to drink plenty of water.
Stay Busy.
Staying busy keeps the mind and body active, and keeps you from ruminating or dwelling on negative thoughts and problems. Staying active will have a similar effect as exercise, and keeping your mind occupied will give you less time to focus on the negative thoughts that fuel anxiety. Whether you’re focusing on cleaning your house or tending to a garden, staying busy throughout the day will work wonders for relieving your anxiety symptoms. If you find that you have too much time to sit and worry, consider volunteering in the community or getting involved with social activities that will allow you to focus on things other than your worries and fears. An added benefit -- you'll be building the social bonds that have been shown to ease anxiety and stress.
Unplug Yourself.
Studies have shown that prolonged exposure to technology, whether it’s TV, smartphones, laptops, or other devices, can contribute to anxiety. Not only have studies shown that frequent social networkers experienced negative mental and physical behavior changes, but spending too much time “plugged in” can actually affect our brain structure. A 2012 Chinese study found that patients with Internet Addiction Disorder have abnormal levels of white matter in their brains when compared with non-addicted counterparts - a physical result that is similar to that found in patients who have drug or alcohol addictions. Another study in college students found that students who were more “plugged in” were less happy, had higher levels of anxiety, and had lower GPAs than students who spend significant amounts of time away from digital media.
Meditate.
Countless studies show that meditation is an effective way to boost physical, mental, and social health - all of which will directly or indirectly impact your level of anxiety. And it doesn’t take years of practice to see a difference. Several studies have shown that after only three or four meditation training sessions, study participants experienced significant decreases in overall stress and had milder reactions to anxiety-inducing scenarios. Meditation also helps lower blood pressure and reduces chronic anger by training the mind to focus on the positive and stop wandering and focusing on problems, worries, and negative thoughts.
It is possible to get a handle on anxiety by following these tried-and-true tricks. Give yourself peace of mind.