Anxiety can present itself in a number of ways. People can experience temporary feelings of anxiety in certain stressful situations that are perfectly normal, then there is more persistent or chronic anxiety that can be overwhelming and absolutely debilitating for people who suffer from it.
After years of research by experts in the field, the actual cause of chronic anxiety remains unclear, although things like serotonin imbalance, outside of stressors such as environment and genetics, have been shown. be potentially triggers for anxiety attacks.
Chronic anxiety can cause serious damage to mental and physical health . It is a perpetual cycle in which the inability to recognize the difference between situations that cause temporary anxiety and situations that constitute a real threat is constant. Long-term exposure to situations like this can disrupt circuits in the brain, in the long run, that control cognitive function and mood, and stimulate other anxiety symptoms.
Train your brain to avoid anxiety with these 5 steps
We have listed some effective ways to try to avoid chronic anxiety below:
1. Exercise to avoid anxiety
Everyone will tell you that exercise is good for you, and they are not wrong. Scientists believe that as little as five minutes of aerobic exercise is what it takes to start stimulating the body’s natural anti-anxiety mechanisms. An energetic walk in the park can also be more than enough to activate these abilities.
Sweating in a semi-intense physical exercise floods the body with feel-good chemicals, endorphins like serotonin are the main component as they have some incredible anti-anxiety properties, and it can also help with things like improving sleep, stabilization and improve mood and even boost self-esteem.
The Anxiety and Depression Association of America (ADAA) mentions that regular participation in aerobics or other forms of rigorous exercise can be just as beneficial as medication, if not more. Just a few minutes of exercise can alleviate hours of anxiety symptoms, and on top of that, a regular exercise regimen can minimize the long-term effects of anxiety quite significantly over time.
2. Establish a routine
It may seem like something that could cause more anxiety than cure, as the goals you’ve set have the potential to fail (leading to more fear and doubt). If managed correctly, setting up a routine or program in which daily activities are prioritized can often give you more free time than you can imagine, along with the relief that comes with it.
Set a time to go to bed and stick to it, avoid caffeine before bed, and naturally try to wake up at about the same time each morning. Organize a schedule where you set aside time for all your daily activities and implement enough self-discipline to get them to do their best. Keep in mind that a program is not necessarily a means of imposing restrictions on itself. It should be seen more as a guideline for acquiring free time to participate in the things you want to do or love doing.
3. Find time to relax
When you are in a state of anxiety it is almost impossible to relax. Making time in the day where you can be out of the way of physical stressors that can trigger feelings of anxiety could prove to be extremely beneficial. Practicing mindful breathing or meditation is also an effective means of keeping anxiety at bay.
It is not necessary to limit yourself to just that, however, the intention is that you occupy your mind doing something that you like to do, or something that can immediately take your mind off the stress. If you can relax, it should act as a countermeasure to possible anxiety to come while you take advantage of your current healthy and balanced state of mind.
4. Make love to avoid anxiety
This really has an explanation and is not a myth. Having intercourse with your partner during an anxiety episode results in relieved tensions. Making love is a physical activity that causes endorphins and other relaxing hormones to be secreted. It is a physical activity that distracts the endorphins and helps you feel more relaxed and less tense.
If you suffer from anxiety, reach agreements with your partner so that between the two of you they can be just what is needed to release that energy of tension through an intimate and sexual approach between the two, that, even, could be more beneficial than you imagine by bringing them even closer in their relationship and being able to become a great healing factor for your anxiety.
5. Stop anxiety along the way
Separate yourself from your anxiety, remember that you and your anxiety are two completely different entities. Next, make sure you are aware of your potential triggers and try to stay away from situations that may bring symptoms to the surface as much as possible. In the event that anxiety starts to rise, remember that you are not obligated to participate in any of their attempts to destroy you.
Some may imagine a big red “STOP” sign as an immediate countermeasure, some might find that light pinching can help or just a simple subconscious reassurance might work for you, telling you that all is well. Also, you can go for a walk or do something constructive or entertaining. What works to relieve symptoms, do it. Everyone is different, and what works for someone else might not work for you. Try these tips and see which one is best for your specific case.