Research shows that anxiety is the most pressing concern among college students. Almost 41.6% of students suffer from anxiety.
While anxiety symptoms vary widely, it is very common to experience some kind of episodic distress. It could include symptoms such as a pounding heart, trouble sleeping, cold sweat, wheezing, or even constant worry.
Anxiety isn’t necessarily an issue. A certain amount of anxiety could also be healthy. “Experiencing anxiety is normal,” says Dr. Gene Beresin, executive director of the Clay Center for Healthy Young Minds at Massachusetts General Hospital.
Healthy anxiety can boost your blood flow and heartbeat, persuading you to work harder or get a task done.
Nevertheless, the severity of symptoms and a person’s coping mechanism distinguish healthy anxiety from anxiety disorders.
If the anxiety is excessive, routine and persistently triggered by common situations or things which are not explicitly a threat, it is something to take note of. Anxiety can be triggered anywhere and due to anything which might seem absurd to a person not experiencing it.
The mind engages itself into loops and puzzles, creating a domino effect. Once it begins, it just gets worse. Of course, everyone has different ways to deal with anxiety. Our body builds a natural coping mechanism tailoring to our capabilities.
However, here are some ways that might help you to work on your anxiety and develop a healthier environment for yourself:
1. Identify your Triggers:
Recognizing your triggers is extremely important. If you know what might cause you anxiety, stepping away from the root cause is the best tactic.
You can do so on your own or with a friend, partner, or therapist. Often triggers can be obvious like eating habits, unhealthy lifestyle, etc. Other times, you have to self-reflect on what causes them. It can be things, people, or situations that might not be evident at first but still are harming you.
Once you figure out your triggers, practice getting through them one step at a time.
2. Meditate Daily
Mindful meditation if done regularly, can help you reduce anxiety immensely. Anxiety occurs when you are unable to properly organize or process all your thoughts at once. Meditation helps to calm your body and your busy mind, providing it a way to channelize your thoughts. It allows your brain to dismiss futile or anxious thoughts when they arise.
Acknowledge every distruptive thought before sending it far away.
3. Start with Yoga
For a person dealing with Anxiety, sitting still can be extremely difficult at first. Thus, instead of directly jumping to meditation, you can start with Yoga.
Yoga encompasses common relaxation techniques which include breathing exercises, muscle relaxations, and visualization. All these techniques help ease the constant distress a person experiencing anxiety suffers from.
It enhances mindfulness, eases stress, and nervousness and is a form of natural anxiety relief.
4. Change your Diet, Eat Good
As mentioned earlier, some obvious triggers for anxiety can be your eating habits. It is essential to know what type of foods suit your body and what does not. Something as common as caffeine can be extremely harmful to your anxiety. Thus, knowing your body type and changing your diet accordingly is a must.
Additionally, eating balanced meals with enough proteins and carbs help reduce anxiety. The phrase, “You are what you eat” never gets old and can be applied to this situation as well.
5. Keep your Body and Mind Healthy
Exercising regularly eases anxiety by releasing endorphins, ‘natural cannabis-like brain chemicals’, and other brain chemicals. These naturally produced secretions enhance your sense of well-being.
The word exercising can be a bit misleading. It doesn’t necessarily mean running laps or a strenuous workout session. It includes a wide range of activities that could boost your activity level and help you feel better.
Exercising helps improve your mood and increases productivity throughout the day.
6. Talk about it
Even though there are multiple ways to deal with anxiety, the first step towards dealing with it is to acknowledge it. Talking and sharing your experience with anxiety can help you identify the root cause of it. It could also provide you an outlet to express your feelings.
Often, listening to other’s experiences about their journey can help you with your battle with anxiety.
To clarify, talking does not always need to be with someone! Self-talk is the most beneficial method sometimes. The best help is self-help.
7. Seek Professional Help
If you feel that your anxiety is severe, seeking professional help is always good. Therapy and medications can help you tremendously, depending upon your symptoms. Discuss your concerns with your mental health practitioner and they will guide you in the best possible manner.
No matter where you are and who you are, you must always remember that you are not alone. Do not let your anxiety get the best of you. This is your battle, and no one can undermine your trouble and pain. You are a fighter. Have faith in yourself and you shall get past it.
You are bigger than what is making you anxious.