According to research, nearly 17 million Americans do not enjoy a good nights sleep due to stress and anxiety. Anxiety may also lead to low self-esteem and confidence issues. Aside from that, people who frequently suffer from stress and anxiety usually experience a feeling of knots in the stomach and an overall feeling of not being well. However, there are ways in which you can learn how to reduce stress and anxiety.
While it may not seem so at the present time, everything that you’re going through will pass. However, when you have one million things to do and only so many hours in the day to get it done, you may be overwhelmed and overcome with excessive worry, nervousness and even experience difficulty breathing. However, the first step is to understand that you are experiencing a common emotional state and it is known as anxiety. It’s uncomfortable however it will pass. Trying to fight the anxiety often makes it stronger. However, once you accept that you are feeling anxious, you will involuntarily activate the body’s natural relaxation response.
Stress has a way of making muscles tighten and become very tense. However, in order to relax and relieve yourself of the physical discomfort, you can tighten and release your muscles starting with the largest muscle group. They are various progressive muscle relaxation techniques that you can learn how to do and that are extremely beneficial when it comes to releasing the tension in your body.
You may not know this, however, the foods that you eat can impact your emotional state. Consequently, foods that contain caffeine and alcohol tend to induce anxiety. Even when consumed in small amounts, they still have stimulating effects which you lead to panic attacks, nervousness, anxiety, and irritability. Some people even experience shaking and trembling after consuming colas, tea, and chocolate. However, it’s important to understand that you cannot abruptly cut of caffeine from your diet and you need to gradually reduce your amount of intake until you no longer have a dependency on it. The risk of abruptly eliminating caffeine from your diet at once can lead to other side effects such as restlessness, irritability, and headaches. Many people have a drink now and again to take the edge off, the reality of the situation is that alcohol dehydrates your body and this ultimately leads to feelings of anxiety.
It’s true that everyone feels a little more irritable if they didn’t have a good nights sleep. Disrupted sleep is not uncommon. In fact, disrupted sleep leads to emotional disorders, and it’s often not clear as to which starts first. However, a recent study shows that losing a few hours of sleep increases your feelings of anger, exhaustion, sadness, and stress. So it is important to try and get as much sleep as you possibly can. While you may be finding it difficult to do so while being anxious, you should try and calm yourself down in whatever way works for you. By pushing through and repeating these exercises that help to calm you down and clear your mind, eventually, it will get easier to destress.
Many people don’t exhaust this option, but positive self-talk can really help to destress you and reduce your anxiety. When you’re feeling anxious, try and approach the situation as if a close friend of yours approached you and expressed their anxiety to you and asked for advice how to reduce stress and anxiety. Instinctively and intuitively, you would try and help them by making them feel more confident, calming them down and reassuring them that whatever they’re going through will ultimately pass and that they have the power to calm themselves down and ultimately get through this. So why not do the same for yourself.