Medically Reviewed by Dr. Abhijeet Ghangale Neurosurgeon (MBBS, MCh-Neurosurgery)
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You must be nervous before that important interview or fearful when crossing that difficult patch during the trek. Still, in most cases, you must have also noticed that due to that nervousness, you gave that interview well, or due to your fearful reaction in that difficult patch, you crossed it safely. Have you thought about why this happened?
Let’s discuss this important topic, which is ‘anxiety’.
Some people think anxiety can bring stress and is harmful to our body, but a little anxiety is very important in our daily life to carry out some tasks safely or perform well in important situations. That anxiety prepares your body to recognize certain dangers and makes you alert and ready to tackle difficult situations.
The problem starts with anxiety when it takes the shape of a chronic condition, and you are continuously in anxiety and stress, fearing something or speculating about future harm. It feels like an unwanted thing is following you throughout the day. Hence, anxiety comes under mental disorder and needs a a multifaceted approach for treatment like therapy, medications, support groups, and counseling. However, daily routine modification and addition and deletion of certain habits make a great difference in overcoming anxiety.
In this article, we will explore the top 5 daily habits that are beneficial for anxiety.
1) Mindful Morning Routine
Anxiety is high in the morning. People with anxiety generally wake with an increased heartbeat and excessive thoughts. This response is due to the hormone cortisol. Cortisol is considered to be a stress hormone, and its level is at its peak just after awakening early in the morning. This is called the cortisol awakening response. The anxiety in the morning makes the condition worse and feels overwhelming, as we suddenly remember everything as soon as we wake up, like responsibilities and deadlines. So, the first thing you do in the morning sets the mood for the entire day. Always wake up with a positive tone and with gratitude. These practices suddenly calm your thoughts. Gratitude is linked to lower stress levels, a good mood, and better health. Make yourself hydrated with water and breathe deeply; it makes you feel grounded. Make clarity of thoughts; write down the things you are doing in the day ahead. This practice sets the direction of the day as per priority so the things do not get cluttered, and you sort all the things in a good way.
2) Decrease Caffiene and Sugar
Caffiene is the stimulant which directly having excitatory effect on brain. It stimulate the brain, increased the heart rate, relentlessness and nervousness. By this way caffeine can accelerate the existing anxiety. Caffiene is also associated with panic attack. Caffiene can increase the panic attack in individual with panic disorder. Another effect of caffeine is on sleep; caffeine can disturb the sleep pattern, delaying in sleep or stay in sleep and lack of sleep is strongly associated with anxiety. Limiting the caffeine from coffee, soda and energy drinks leads to calmer feeling, increase sleep pattern and reduced anxiety.
Increased sugar intake is leads to fluctuation in blood sugar level, causing spiking and crashing in blood sugar level. When blood sugar level crashes, body releases hormone cortisol and adrenaline which cause anxiety. Hence moderating the use of sugar can significantly decrease the anxiety in individual.
3) Consistent Sleep
Getting consistent sleep for 7 to 8 hours daily can really help lower anxiety. When you go to bed and wake up at the same time every day, it keeps your brain chemicals balanced and helps control stress hormones like cortisol. This makes it easier for your brain to handle emotions and stay calm. Good sleep also helps your body relax, so you’re less likely to feel things like a racing heart that can make anxiety worse. Plus, having a regular sleep routine gives you a sense of control and stability, which can make you feel less stressed overall.
4) Healthy Diet
Eating healthy food can really help lower anxiety. The brain needs certain chemicals to feel calm and happy, and these chemicals are made from the nutrients we get from food. Foods with good proteins, vitamins, and healthy fats (like fish oil) help the brain work better and keep moods steady. Healthy foods like fruits, vegetables, nuts, and fish also fight swelling in the body, which can make anxiety worse if left untreated. Our stomach and brain are closely connected, so keeping our gut healthy by eating foods with fibre, yogurt, and fermented foods can also help reduce anxiety. It’s important to keep blood sugar steady because big ups and downs in sugar levels can make us feel more nervous and upset. Eating regular meals with whole grains, lean meats, and healthy fats can help. Sometimes, not getting enough important vitamins and minerals, like magnesium, vitamin D, and iron, can also make anxiety worse. Eating a variety of healthy foods helps avoid these problems. Some of the best foods to help with anxiety are leafy green vegetables, berries, fish like salmon, whole grains, nuts, seeds, beans, and foods with good bacteria like yogurt. It’s a good idea to avoid too much sugar, white bread, too much coffee, and alcohol because they can make anxiety worse. Overall, eating good food helps both the body and the mind feel better and stronger.
5) Regular Exercise
Exercise can be a very helpful way to feel less anxious. When you move your body, it releases chemicals that make you feel happier and calmer. Exercise also lowers the amount of stress hormones in your body, helping you feel more relaxed. Being active can help you sleep better, and good sleep often makes anxiety easier to handle. Exercise gives your mind a break from worrying by making you focus on what you are doing. Reaching small exercise goals can also make you feel more confident and in control. Some activities like yoga and swimming teach you how to breathe deeply, which can calm you down. Exercising with others can give you support and make you feel less alone. Overall, regular exercise is a simple and natural way to help manage anxiety.
References:
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