Keeping Up With Anxiety

July 21, 2020 / Source: The Bizz USA
By Isabelle Sitchon; Edited by Adya Kumar and Haarika Kalahasti

      The world is exhausting. That's no doubt, especially during a global pandemic. Whether we are dealing with financial troubles, family tensions, or just the thought of being locked up in our homes for eternity, the anxiety bug manages to crawl up our backs, weighing us down more and more as we try to live our lives. However, that bug doesn't have to control our lives. We can instead take control. So, how should you start? ​

When do I feel anxiety?

      Anxiety is a different experience for everyone. Usually, you'll feel stress when you become nervous or feel weak. A sense of fear may wash over you, and you may feel yourself spacing out. Your vision might suddenly become blurry, and your mind may feel cluttered with thoughts. Several factors can cause these feelings of anxiety. Something that's currently stressing you out may induce anxiety, such as deciding which colleges to apply to as a rising high school senior. In other cases, anxiety can stem from remembering traumatic events, an occurrence known as Post-Traumatic Stress Disorder (PTSD). Sometimes, anxiety can be a random occurrence. 

How do I deal with it?

             Dealing with stress and anxiety isn't an easy task, but there are various ways to manage it.

1. Take a Breather. Controlling your breathing should be one of your first methods of calming yourself down. First, close your eyes. Inhale for four seconds and hold it for seven. Then, exhale it out for eight seconds. If your breath is feeling a little shaky or rushed, that's alright! Keep doing this exercise until your breathing becomes steady. If this isn't quite working for you, here's more breathing exercises.
2. Stretch it Out. Stretching, like breathing, can help distract yourself from your anxiety. Get up, touch your toes, and reach for the sky!
3. Spend Time on your Hobbies. When you're doing something you enjoy, all those stressors seem to fade away. Take your mind off of things by picking up the ukulele again, or baking your favorite chocolate chip cookies. 
4. Play some tunes. Music is known to relieve stress and anxiety. Classical and soft pop are two genres of music that you should try to listen to when you're feeling anxious, but any song can help you calm down. To start, listen to the song, "Weightless" by Marconi Union, the 'world's most relaxing song,' according to sources.
5. Laugh your brains out. Turn on the TV and binge your favorite comedy TV show! Laughter is an excellent method of stress relief, but it's suitable for your immune system. 
6. Have a heart-to-heart. Talking out your worries and emotions is another excellent way to release your stress. Chat with someone who will listen to your concerns and empathize with you. If they're willing to, they may even provide helpful advice towards your problems.
7. Brain dump your thoughts. If you don't feel like speaking to anyone about your anxiety, write down your feelings. When you've calmed down, you can look back at your thoughts and reflect!

Setting up for Yourself

       Eventually, short-term solutions won't be enough for you to face stress and anxiety. Maintaining control over your life's fears may mean that you have to adjust your lifestyle by building better habits or setting long-term goals. But hold on! Before you start changing your entire daily routine and diet plan, it is vital to come to terms with yourself regarding your state and level of anxiety or stress. Ask yourself: What are my anxieties, and what's causing them? By finding out the cause, you can identify what triggers set your anxiety off. This way, you will be able to prepare or avoid it beforehand. Self-reflection upon your anxieties helps to lessen your encounters with them and helps to improve how you view yourself. 

In the Long Run

           There are several habits that you can integrate into your life to help manage your anxiety. Here are just a few:

1. Stepping away from Social Media. Social Media can be a double-edged sword for some. On one end, it allows us to share our thoughts, connect with new people, and have pleasure. On the other hand, it may become a ground for unhealthy thoughts and damage your mental health. As you're scrolling on Instagram, you might find yourself obsessing over the amount of likes your new post has gotten. While looking at new trends on Twitter, you might see your favorite celebrity getting hate for wearing those shoes you thought looked nice. Although you don't expect it, spending a lot of your time on social media can make you feel insecure about yourself, which can raise your anxiety levels. If you feel like you can't handle it anymore, it's time to delete that app, or at least spend a good amount of time away from it. As difficult as it may seem, remember that your mental health comes first before social media.
2. Daily Stretches/Exercise. Research shows that having a consistent workout/stretch routine improves confidence and happiness. Any exercise can help you detach from your worries, but in particular, aerobic workouts, such as dancing and running, are the most beneficial. They raise your fitness level and heart rate efficiency, but they also stimulate the production of endorphins, which are the body's mood elevators and stress relievers. Working out even just 15 minutes can help lessen your anxiety!
3. Incorporating New Foods into your Diet. Having a balanced diet and staying hydrated are essential factors in managing your stress. Studies show that foods like asparagus and avocado, help reduce the effects of anxiety, whereas foods and drinks, such as caffeine and toast, stimulate anxiety levels. Overall, your diet should include anxiety-reducing foods rich in zinc and B vitamins but avoid processed and fried foods. 
4. Improving your sleep schedule. Don't we all need a little more sleep in our lives? Research shows that not getting enough sleep increases the risk of anxiety. Sleep plays a huge factor in your mood and brain functionality. If our brain isn't functioning right, then how will we operate? Make sure that you set a designated time to set everything aside and go to sleep. Get started by setting up a sleep tracker and counting your sleep hours!

          When establishing these practices into your life to control your anxiety, remember to know your limits. If you're not entirely comfortable with getting rid of a bad habit or revising your entire daily routine, that's alright! Vigorously pushing yourself won't help you in your battle against anxiety; it might worsen it. Instead, make an effort to take things one step at a time to improve yourself. 

Other Solutions

       If you feel like you can't beat anxiety no matter what you do, consider seeking professional help. Although COVID-19 is a prominent issue that makes communication difficult, therapists are out there in your area who can help you online. Always remember that there are loved ones who are willing to support you through your battles. 
    
      Here is a small list of nation-wide therapist centers:

1. BetterHelp    
2. TalkSpace
3. Live Health Online
4. 7 Cups of Tea