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15 Useful Ways To Manage Anxiety

15 Useful Ways To Manage Anxiety

Living with anxiety can be challenging at times – what appears to be simple tasks become almost impossible to do.

Some people may choose to take medication, while others are hesitant about this. Does it work? What if I become addicted? Talking with your doctor is a great way to find a solution that suits your circumstances.

Fortunately there are alternatives for managing anxiety for those who don’t take medication, and with many strategies to choose from you will likely find something which can help make a difference to your day-to-day life.

1. Acknowledging your anxiety

This is an important step which you cannot avoid. Right now you have to admit that you are struggling with your anxiety, and know that it is OK – your mental illness does not define you. Say things like “I’m just feeling anxious” and “I’ve got through this before”. Accept it for what it is.

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2. Avoid anxiety-triggering foods

From here on caffeine is your enemy and it must be avoided. Helpful changes to your diet include reducing your intake of coffee, alcohol and fast food. Instead try consuming food high in Tryptophan, as this is known for having a positive effect on the mind and body. This would include consuming more oats, bananas and nuts.

3. Take a break from social media

Sometimes it picks us up. Other times it puts us down. Social media can be a trigger for anxiety so a detox from time to time may be beneficial. Prove to yourself that you can do it.

4. Listen to music

Music has the ability to make us not feel so alone even when our mind and body is telling us otherwise. There are many videos on YouTube, like this one for example, which are designed to reduce feelings of stress and anxiety.

5. Write it all down

Whenever your anxiety is at its highest, write down what you think could be triggering this in just a few words. Also, write down the things that make you feel calm. Then go back to it and read what you have written – use it for guidance.

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6. Talk to someone you know well

Talking to someone who understands what you are going through, whether it’s over the phone or person, will keep you calm and focused. Just talking in general can make it feel like a weight has been lifted.

7. Exercise

Studies suggest that regular exercise may help relieve you of your anxiety symptoms, whether it’s a 20 minute walk or a 5 minute workout. It all makes a difference.

8. Rearrange your room

It’s a good idea to keep things organised as this creates some kind of structure in your life, and structure is associated with a calm body and mind.

9. Pet an animal

Dog, cat, micro pig – it doesn’t really matter. Studies show that your pet can be the key to reducing tension and improving your mood. This is the ideal therapy for any animal lover.

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10. Read a book

A good book has the ability to heal us, and it’s the perfect escape from reality. In fact, even reading for just 5 minutes daily can decrease levels of anxiety.

11. Relax in the bath

Soaking in the bath reduces tension in our muscles and helps us to relax both physically and mentally.

12. Baking

The process of baking can be both soothing and uplifting.

13. Be creative

Anything that requires you to focus your attention on something other than your anxiety such as drawing, making a bracelet or solving a puzzle is the best distraction and it will give you a sense of accomplishment.

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14. Singing

Singing is a way to express ourselves and sometimes it’s good to let it all out.

15. Reward yourself

It’s important to give yourself a ‘pat on the back’ whenever you make progress towards managing your anxiety. This is the encouragement that you need in order to tackle your anxiety for good.

Featured photo credit: Flickr via flickr.com

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Last Updated on October 18, 2018

10 Benefits of Sleeping Naked You Probably Didn’t Know

10 Benefits of Sleeping Naked You Probably Didn’t Know

Sleeping is one of the most important things we do every night.

Getting the right amount of sleep has an untold number of health benefits and not getting enough sleep is a serious problem in many countries around the world.

So you should have heard of the many benefits of getting adequate sleep, but did you know that you can get additional benefits by sleeping naked?

Here are some benefits of sleeping in the nude:

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Video Summary

1. It is easier.

When you don’t have to worry about sleeping in clothes, things start to get easier. You don’t have to buy pajamas, which can save you money. You have less clothes to wash and less clothes to put away. You may have to clean your bed sheets more often, but not nearly as often as you’d have to wash your pajamas when you run out.

2. It forces you to be ready to go more often.

Some people get off of work, change into their pajamas, and use this as an excuse to stay home the rest of the evening. This can lead to a more sedentary lifestyle, which has been attributed to things like weight gain.[1] When you keep your regular clothes on, you tend to go out more often and that’s a good thing.

3. It can make you feel happier and more free.

Just imagine the feeling of laying in bed naked. You’re free of your pants and underwear. Women, you’re not wearing a constrictive bra. It’s just you sandwiched between two cool sheets. The feeling just makes you want to smile and it makes you feel more free. Everyone can use that kind of good feeling every now and then, and it may even help you be happier as a person.

4. Skin-on-skin contact is the best.

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    If you’re married, or living with your significant other, sleeping naked gives a greater chance of skin-on-skin contact, especially when it comes to cuddling. This kind of contact can also lead to a more active sex life. All of this releases copious amounts of oxytocin, which is the neurotransmitter that helps you feel those good feelings about your significant other.[2]

    5. It could lead to better sleep.

    Let’s revisit the scenario I described above. There are no drawstrings or clothes getting tangled in sheets. You don’t have to worry about shirts getting twisted. All of these distractions go away when you sleep naked and it may help you get better, deeper sleep. You don’t need science to tell you that better, deeper sleep only helps you be healthier.

    6. It can help your skin.

    For once your body gets to breathe. Your private parts, armpits, and feet are generally restricted all day and are often covered by multiple layers, even in the summer time. Give those parts a chance to air out and breathe. This can lower the risk of skin diseases, like athlete’s foot, that result from wet, restricted skin.[3]

    7. It helps you regulate your cortisol.

    Cortisol is a very strange chemical in the body but it can do a lot of damage. When you sleep naked, it helps keep your body temperature at the optimal ranges so your body can better create cortisol. If you sleep overheated your cortisol levels tend to stay high, even after you wake up. This can lead to increased anxiety, cravings for bad food, weight gain, and more terrible things.[4] Sleep naked so you can keep your body temperature down and sleep well so your body can properly produce and regulate cortisol.

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    8. It balances your melatonin and growth hormone.

    Continuing along that same vein, keeping your sleeping environment below 70 degrees (F) every night can help your body regulate its melatonin and growth hormone levels. These chemicals help the body do things like prevent aging and are essential to good health. When you sleep in clothes, your body heats up and prevents effective use of these hormones. In other words, sleeping with clothes on makes you grow old faster.

    9. It can keep your sex organs happier.

    For men, the cooler sleeping conditions allows your testes to remain at a cooler temperature. This helps keep your sperm healthy and your reproductive systems functioning as normal. For women, the cooler and more airy sleeping conditions can actually help prevent yeast infections. Yeast grows better in warm, moist conditions.[5] When it’s cooler and dryer, the growth of yeast is prevented.

    10. Sleeping in the summer is more bearable.

      Summertime is a tricky time to get good sleep. If you don’t have air conditioning, then you may find your bedroom a bit stuffy at night.

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      Shedding those bedtime clothes can help the bedroom feel more comfortable. You may even be able to turn the A/C off on those cooler nights, which can save you a few bucks on your electricity bill.

      Don’t wake up drenched in sweat again because your thermostat is downstairs and the hot air expands up to your bedroom where the thermostat can’t read the warm temperatures.

      Sleep well with your naked body!

      With these tips in mind, it’s time to start taking off your clothes at night!

      Of course, there are times where clothes are preferable. If you are ill or it’s cold outside, then you should sleep with clothes on to help you stay warm and prevent further illness. Otherwise, go commando!

      If you’re looking for more tips to sleep well and get up feeling energetic, I recommend you to check out this guide:

      Want to Feel More Energized Throughout the Day? Start With This

      Reference

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