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More than 40 million adults in the US suffer from an anxiety disorder, equivalent to 19.1% of the population. With anxiety being such a common problem for people, you may wonder what you can do to reduce anxiety and prevent anxiety attacks.
Breathing Exercises
During an anxiety attack, your heart rate may increase. Your breathing rate may become elevated as well. Other possible symptoms of an anxiety attack include the following:
• Trembling
• Difficulty concentrating
• Sweating
• Sense of impending doom
When you notice you have symptoms of an anxiety attack, start focusing on your breathing. Inhale and exhale slowly. You’ll bring more oxygen into your body, and you’ll also refocus your brain.
Consider a Job Change
A job can cause you a great deal of stress. You may be overworked. You might have to come in more frequently than your assigned schedule and may lose sleep as a result, creating a cycle of little sleep and anxiety.
If you’re finding your job is stressful and taking a toll on your mental health, it may be time to change careers. Consider going back to school. Ease some stress by choosing an online program that’s relevant to the career change you want. With an online program, you have the flexibility to complete your education from home. Often, online programs allow you to choose your own schedule and work at your pace.
Make Sleep a Priority
The average adult needs between seven and nine hours of sleep nightly for their brain to function properly the next day. Your musculoskeletal system needs that break as well, and so do various other aspects of your body.
Make sure you get enough sleep by going to bed at the same time each night and waking up at the same time each morning, even on your days off. When you have a regular schedule, your body will adjust to this schedule.
If you’re having trouble getting to sleep, stop caffeine a few hours before bed. Make sure you’re exerting enough energy that you’re tired at night. Additionally, find an activity before bed that isn’t staring at a computer, TV, phone, or tablet screen, such as reading.
Start Eating Right
A nutrient deficiency, such as a vitamin D deficiency, can cause anxiety. When you eat a well-balanced diet, you reduce the likelihood of vitamin and mineral deficiencies, which in return, can reduce stress. Additionally, when you eat a healthy diet, you’ll have energy to burn all day, which can help with your sleep.
Start Doing Yoga or Meditating
When you have a demanding life, it’s easy to get into a routine of just focusing on your tasks. You may fill your mind with life stressors all day and don’t give your mind a break.
Try doing yoga or meditation each day. You’ll reduce stress in your life because you take time each day to focus on something else besides the stress.
Better Mental Health for a Better Life
By taking steps to improve your mental health, you can improve your life. Part of that involves taking time for yourself and thinking about your needs and wants.
See how Skin at Heart can give you a little bit of self-care time and improve your health.
Article kindly and beautifully written by Sophie Letts of Meditation Help