Between work, bills, home duties, family, and trying to stay healthy, each of us face pressures of everyday life and get anxious from time to time. While getting nervous can be okay once in a while, constant worrying, negative thinking, and always expecting the worst-case scenarios can take a toll on your emotional, mental, and physical health.
Stress, anxiety, and panic can create a shutdown of feelings when you can’t think clearly, absorb information, make good responses, or right decisions. It is so widespread that if you are not exposed to it, someone in your immediate environment will probably suffer from an anxiety disorder.
The good news is that popping medications and experiencing their side effects isn’t the only way to relax your mind and regain control of your fears and thoughts. Below are four examples of how we can help ourselves and overcome anxiety.
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Breathing Exercises And Meditation
Since calm is an inside job, deep breathing can help you calm down and burn off the adrenaline that is released during the panic. You don’t even need to count out a specific number of breaths. Instead, try to concentrate on evenly inhaling and exhaling to slow your heart rate, which, in turn, helps to reduce anxiety. Not only does it work on a physiological level, it also makes your mind focus on the present moment as you take deep breaths and breathe out slowly. Distracting your mind from the moment where you felt a raise of anxiety levels, it is a very good idea to put yourself in a peaceful and centered state even for a short while before letting yourself loose in your thoughts.
A great idea also to include meditation into your daily routine as a regular practice can help to manage anxiety and stress, improve immune system function, reduce pain, and promote better quality sleep. You can start with 5-10 minutes in the morning and evening while gradually increasing time.
We all had those mornings when we were rushing out the door before we were able to have breakfast or wake up properly. Creating a routine where you have some “me” time in the mornings can be a very healthy habit to battle your anxiety that you might experience because your day started off the wrong foot. Practising meditation in the morning is a great way to start your day as it puts you in the right state of mind of being in peace before you are ready to interact with the world.
On the other hand, it is also a great way to end your day before going to sleep, because it helps you to unwind and relax after a stressful day at work or even after running errands, or looking out for the kids – you name it, there are a million things that drain our energy throughout the day or those that make us anxious. Meditation before bedtime is especially useful for those people that tend to overthink before dozing off about how their day has been, whether they had offended that person at work with an awkward compliment, or whether they should have said something different to their parents on the last phone call. Many people also tend to overthink about the future and get anxious because they don’t have a plan, or what they want, or it may be because the future plans look scary and unattainable. Whatever it is that you might be worried about before bedtime – it all can and one day will lead to feeling anxious, so practicing meditation can help you stay centered and at peace, slowing yourself and your racing thoughts down, and eventually falling asleep in peace.
Healthy Intestinal Microflora
If you ever face that wrenching feeling in your stomach, that’s because your gut is sensitive to emotions like anxiety, anger, sadness, and joy as well as your brain that can react to signals from your stomach. Therefore, it is crucial to eat a balanced and nutritious diet so that the gut and brain can be healthy. Recent studies have shown that adding beneficial bacteria to the gut can help to reduce anxiety and stress in the body. Prebiotic food may include intake of yoghurt, kefir, vegetables like tomatoes, asparagus, and fruits like bananas, berries and mangos that can help to support a healthier gut.
Be careful! The introduction of probiotics should be gradual. As probiotics destroy pathogenic microbes, toxins are released. These toxins are already contributing to symptoms of depression, anxiety, physical illness. When the amount of beneficial bacteria in the intestines increases significantly, so does the amount of toxins, and the symptoms that you already suffer from, exacerbate.
What’s more, studies show that modern people should take care of the inclusion of Omega-3 in their diet. Scientists recommend eating fish or seafood at least twice a week, as well as nuts, flax seeds, leafy vegetables and meat of animals grown on grass fattening, where it is also contained.
Physical exercise can also reduce anxiety levels. It works in such a way that the GABA (gamma-aminobutyric acid) content in the brain increases. Most other ways to reduce anxiety (such as meditation) also increase GABA, which is why they are useful.
Use the kind of exercise that makes your heartbeat more often. It will be something different for each person. It doesn’t mean that you have to drive yourself on a treadmill to a point where you can hardly breathe. If you like calmer exercises, try a brisk 20-minute walk or 8-10 minutes up and down the stairs twice a day. It will work too. Try something that you can do at least five times a week.
Intake Of CBD Oil
Scientific research confirms the fact that using CBD oil for anxiety not only reduces worry and stress levels but also fights various ailments and help maintain a complete, well-balanced, and healthy diet.
CBD is a natural and generally safe supplement that interacts with the body’s endocannabinoid system and possesses anti-inflammatory, anti-bacterial, pain-relieving, immune-boosting, soothing, and healing properties. CBD oil is also loaded with protein, fatty acids, dietary nutrients, various vitamins and minerals, such as B complex vitamins, vitamin E, vitamin C, magnesium, and calcium.
Due to the positive effect on the endocannabinoid system with its effective and nutritional content, CBD products can be a potential method to relieve anxiety and maintain your health condition at an optimal level. Find a range of high quality CBD products here.