Do you have trouble falling asleep or do you wake up in a panic at 3 a.m.? Whether you’re worried about work, health or finances, there are a number of things you can do to try and alleviate your anxiety and get the sleep you need.
Implementing new habits
Start by asking yourself if you know how to breathe properly. This may seem like a stupid question, since breathing isn’t exactly something you learn to do – or even think about very often. Learning how to breathe properly, however, is important because the simple act of breathing can calm you down if it’s done right. When you start to feel the symptoms of anxiety or panic, counting while you breathe deeply can slow down your heart rate and distract your mind from the source of distress. A basic principle of mindfulness and meditation, breathing is a time-honored way of coping with stress.
Exercise is always a good thing to do for your physical and mental wellbeing and that’s especially true when it comes to trying to ease anxiety. Whether you enjoy walking, swimming or have recently got into yoga or Pilates, taking some time out to immerse yourself in a fun physical activity will be fantastic for both body and mind.
Sometimes a little introspection is also helpful when it comes to managing anxiety levels. Try keeping a journal on hand to maintain a log of when you feel anxiety starting to take hold. After a few weeks, you should be able to see if there is any correlation between the times it occurs and what you were doing, where you were and whom you were with. Identifying frequent triggers and patterns is an important step towards helping you feel more in control.
Keeping a long-term healthy mind and body
During the day, when the pace of life is often frenetic, it can be harder to take some time out for quiet reflection. Identifying the triggers for your anxiety can be helpful to stop it from taking over as you get on with your day. If, however, anxiety or panic symptoms do start to manifest, there are a few things you can do to reduce their impact.
For example, anxiety sufferers often complain of physical symptoms like Dry Mouth and acid reflux. Keeping over-the-counter remedies for these complaints on hand will help you to stop them from affecting your daily life – one less thing to worry about. Antacids can offer immediate relief for heartburn – a frequent symptom of anxiety. Biotène oral moisturizing products help to soothe dry mouth symptoms. They also have lozenges to help freshen breath and are great for use on the go.
If you feel you need more guidance and help with your anxiety, speak with your primary care doctor. They will be able to suggest long-term management options and may be able to offer treatments like therapy and medications to ease your anxiety.