How To Relieve Anxiety in Your Daily Life
Everyone experiences anxiety at some point in their lives, so you should have a toolkit ready for when it strikes. Whether it’s chronic or fleeting, there are actions you can take to mitigate this. Anxiety relief looks different for everyone, so knowing your options can help you nail down what works best for you.
What Is Anxiety, Really?
Anxiety is not unnatural; it is the body’s response to stressful stimuli or anticipated danger. This response helps keep people aware of and reactive to their surroundings. However, if this bodily response is constant or triggered unnecessarily, it can be debilitating. People experience a wide spectrum of anxiety-related disorders, ranging from generalized anxiety to post-traumatic stress disorder.
Symptoms
There is a huge list of anxiety symptoms, many of which depend on your specific condition. They can be mild or severe, mental or physical. It is more important to acknowledge patterns of behavior than standalone symptoms to get to the bottom of your situation. Then you can begin to determine appropriate anxiety relief.
However, there are some general symptoms that you can keep track of to get started. Keep in mind that these symptoms can also indicate stress, which is a somewhat different condition, though it can lead to anxiety. Common symptoms include:
- Trouble concentrating
- A sense of dread
- Memory issues
- Panic attacks
- Restlessness
- Insomnia
- Stomach issues
It’s easy to get used to these symptoms and behaviors, so you may not notice until you start deliberately paying attention. A lot of people live with anxiety without even knowing it. Self-awareness is a difficult first step.
Risk Factors
Both environmental and genetic factors can put you at risk of an anxiety disorder. It’s difficult to pinpoint any one definitive factor as a cause of anxiety. Conversely, even if you experience a risk factor for anxiety, you might not ever develop it. Nature versus nurture plays a big role here.
Manifestations
There are various ways you may experience anxiety. One common manifestation is social anxiety, when you experience distress in social situations. You may be reluctant to leave the house. You can feel frozen and overwhelmed attempting to communicate or have trouble multitasking or completing tasks. This can lead to problems at work or in your social life.
What Can You Do About It?
It is always recommended that you make an appointment with your doctor to diagnose and treat anxiety disorders medically. However, there are plenty of techniques for managing stressors on your own and implementing at home anxiety relief. Take control of your life with some simple changes.
Change Your Diet
The old adage you are what you eat turns out to be true. Excessive sugar or processed foods can cause high stress levels. Nutrient deficiency can also contribute to mood disorders and heightened anxiety.
Caffeine is a major contributor to anxious thoughts and feelings. Avoid drinking too much coffee or soda. It can also disrupt your sleep, which leads to even more anxiety. In small doses, it can be OK, but it is generally recommended to keep your consumption under 400 mg a day.
Take Supplements
Chronic stress can affect your body’s chemistry. A deficiency of certain minerals and vitamins can lead to stress and vice versa. You may notice a change in your mood regulation and stress response without sufficient nutrients in your system.
Anxiety relief products such as supplements are available without a prescription. Magnesium is a big player in reducing stress. B vitamins, ashwagandha and L-thiamine are also helpful when taken regularly. Be sure to consult with a healthcare professional when planning your regimen.
Engage in Physical Activity
A sedentary lifestyle has been proven to lead to anxiety and depression. Aerobic exercises performed about twice a week can reduce uncertainty and anxiety significantly. Exercise is a good outlet for releasing pent-up fear and frustration. Get your endorphins going and blood flowing to make yourself feel better. Even a simple 30-minute walk will do a lot of good.
Yoga is also a great way to balance your body and mind. This practice helps to ground you in the present moment and facilitates deep breathing. It can reduce stress and blood pressure, in addition to stretching your muscles and massaging your internal organs. Learning to tune into your body is always a good thing.
Reduce Stimuli
Feeling harried and overwhelmed can often be exacerbated by excessive stimulation. Stimuli can include your phone constantly beeping at you, loud noises, uncomfortable clothing or bright lights. It can help to reduce your phone and screen time. Avoid noisy activities and big crowds, like concerts or festivals. Try to recognize what sets you off and cut it out of your life or reduce exposure to bring anxiety relief.
Doing too much at once is also a form of overstimulation. Prioritize your tasks and organize your day to avoid this. Give yourself small, easily attainable goals to check off a list in a linear manner. You will feel satisfaction and relief at ticking off these boxes.
Try Self Reflection
Understanding the source of your anxiety can be a life-changing revelation. This is the reason many people attend therapy. Things such as avoidance and dissociation can worsen your anxiety in the long run. Learn to recognize your feelings and determine their function.
There are a few ways to go about getting in touch with your feelings. Mindfulness and meditation are two popular practices. They both encourage awareness and grounding in the present moment, helping you to accept things as they are rather than fear the unknown.
Try Aromatherapy
Aromatherapy, also known as essential oil therapy, involves the inhalation of plant extracts to improve health and wellness. It is a pleasant and achievable form of at home anxiety relief that has been around for thousands of years and continues to benefit people to this day. Not only does it help anxiety, but it can also improve sleep, digestion and joint pain.
Popular oils for stress relief are lavender, sandalwood and clary sage. You can release and absorb their scent in a variety of ways, such as burning incense, using diffusers, putting them in your bath or making a spritzer. There are also many creams and lotions that you can apply and carry with you throughout the day. Who knew smelling nice could also benefit your health?
Go Outside
Returning to nature can be a big boost to your mental well-being. Some studies claim as little as 10 minutes in a green space can have a significant impact. Reconnecting to other living things and seeing yourself as part of a bigger picture may be the reason for this. There are important B vitamins found in soil as well.
Visit your local park, take a hike or go camping if you have the means. You can even start a small garden on your balcony to get your daily dose of digging in the dirt. Getting vitamin D from the sun can’t hurt either. Just remember to wear your sunscreen. For additional benefits, invite your friends and make it a group activity.
Seek and Strengthen Connections
Loneliness and isolation are powerful stressors. A reliable social support system can help with overall mental health, including anxiety. You must try to be open with your friends and family; it can be a big release to talk about what you are going through.
On the other hand, social settings can also introduce stress. This is usually because you are not setting appropriate boundaries with your loved ones. If you learn how to say no, it can take a lot of stress off of your plate.
Don’t forget that animals count as emotional connections in your life. Pets are an invaluable source of love and affection. The presence of a cat or a dog can vastly improve your mental health and mood. Cuddling is a great method for mood regulation.
Practice Self Care
Taking care of yourself can be difficult sometimes, but will pay off in the long run. It can boost your mood and improve your confidence. First, it’s important to remember that productivity isn’t everything and that it’s okay to take a break. Slow down and do something you enjoy.
Turn your simple pleasures into a ritual. Light a candle before you sit down to read. Put on your favorite song as you make your tea. Leave little treats for yourself throughout the house to motivate you to get up and going. There are also plenty of anxiety relief products available to help you in this endeavor.
Don’t let anxiety dictate how you live your life. Use a combination of these methods to lessen your symptoms and improve your quality of life. Do your research and take control with a healthier lifestyle and specific wellness tools. Remember, you aren’t alone; the resources you need to support you are out there.
Consider a Hot Tub for Anxiety
Invest in your happiness with products that make you feel good. If you don’t know where to start, an at-home spa is a no-brainer, complete with a hot tub full of massage therapy jets. Bullfrog Spas can provide you with a relaxing oasis to soothe your worries. The warm water has natural health benefits to help you de-stress.
Hot tubs provide the ideal environment to promote relaxation and stress relief. A hot tub’s warm water, calming waterfall, and mood lighting all encourage you to take a deep breath and forget your worries.
A study by the University of Minnesota showed that just 10 minutes in a hot tub can produce “increased feelings of well-being and decreased anxiety.”
Does a Spa Really Help? Hear From Other Customers
“Great way to end your evening to forget about your worries, de-stress, and get a good night’s sleep.” – Ben M.
“Best Decision Ever.The Spa has been perfect to slip into at the end of the day to just let the stress and fatigue melt away.” – Michael C.
“I have used hot tubs for years. They are, in my view, the best source of shedding daily stress and giving a person the means for immediate relaxation without any additional substances. This particular one, has been really efficient and trouble free. I would recommend this device to anyone interested in quality hot tubs.” – Ralph R.
Learn More About Bullfrog Spas
Bullfrog Spas are the only hot tubs that can be personalized just for you. Our patented JetPak Therapy System allows you to choose between 18 JetPak massages, each with a unique combination of jet types and placements. You then place the JetPak in your favorite seat and can interchange or upgrade at any time. Choose the JetPaks with the massages that target your aches and pains and even adjust the massage power with ease.
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Purchasing a hot tub isn’t just an investment; it’s a lifestyle change that will benefit your entire family. Only you can decide if a spa is a good investment for you. Use our online Design Studio tool to select your model, JetPaks, and accessories. Once you’re done, you’ll receive an instant price quote.
