Anxiety is a normal and healthy emotion. Some kind of low-level stress before the crucial stages of our life can even be motivating and encouraging. It helps us to concentrate our thoughts, energy and transform it into action.
However, when the usual worrying before an important decision goes out of control and turns into constant fear, there is a chance of getting anxiety disorder. Generalized anxiety disturbance has influenced more than 40 million people in the United States. Even though anxiety is highly treatable, only 36,9% of people receive appropriate treatment.
But what is anxiety? What are the causes of this disease, and how to beat panic disorder and anxiety successfully? Let’s find this out together.
Table of Contents
- What is Anxiety Disorder?
- What Causes Generalized Anxiety Disorder?
- How to Overcome Anxiety
- Things to Avoid to Overcome Anxiety Symptoms
What is Anxiety Disorder?
To simplify, anxiety is a way of how your body and mind respond to stress. Typically, it occurs through negative feelings and thoughts, fear, increased heartbeat, and blood pressure. It is essential to distinguish the average nervous feeling before the exam or public speaking from the constant state of fear caused by unknown factors.
What Causes Generalized Anxiety Disorder?
The exact cause of anxiety remains uncertain and unknown. Scientists and doctors are striving to find the real cause of anxiety; they agree that it is being caused by a compilation of factors rather than a certain one. It can be caused by stress, genetic, and environmental factors. Even the chemistry within your brain, as well as personal perception, can negatively influence your state. Let’s reveal each aspect carefully.
Stress can be helpful, but severe long-term stress not only can negatively influence your life but evolve into anxiety. It is essential to keep it under control. Typically, stress is a reaction to external circumstances and factors, while anxiety responds to stress and inner causes.
Even though the signs of stress and anxiety are pretty similar, there is a need to pay attention to distinguish one from another. Stress is the body’s reaction to a threat, while anxiety is the body’s reaction to the stress. Here are the typical symptoms both for anxiety and stress that include:
- Chest pain
- Breathing difficulties
- Feeling faint
- Panic attacks
- Irrational fears
- Change in sleeping and eating habits
- Prolonged low mood
The discussion between scientists on the origin of anxiety is ongoing. However, genetics stays one of the first in the line of possible causes. Anxiety can be considered semi-genetic. For instance, if someone in your family has had it, there is a higher chance that you will inherit it. The negative influence of anxiety can be multiplied by the hostile situations from our life experiences.
Research has shown that people with certain and common types of characters are likely to have anxiety. These people are:
- lack self-esteem
- thrives on controlling everything
- easily flustered
Negative experiences of our lives also can evolve into anxiety disorders, so it is necessary to learn how to deal with them and efficiently overcome them. Moreover, it is crucial to teach our children these skills as the unfavorable circumstances in childhood are likely to create huge problems with anxiety at a full-grown age.
Here is the list of possible traumatic events:
- Issues between the beloved ones or family members
- Death or loss of the beloved ones
- Experiencing physical or emotional violence
- Changing or leaving the job
- Stressful accidents
Women have higher rates of anxiety, but it’s less known how gender affects the onset, chronicity, and other critical factors of illness. The fact that women are more likely to develop anxiety is one of the most widely documented findings in psychiatric epidemiology. The factors that explain the higher rates of anxiety between women are hormonal and brain chemistry predisposition.
How to Overcome Anxiety
Anxiety brings an uncomfortable state and unpleasant feelings. Despite its negative impact, there is a lot of chance to minimize or even eliminate its harmful effect. Here are 5 simple, science-backed tips on how to beat health anxiety.
1. Get Enough Sleep
What a piece of simple and obvious advice. However, its efficiency is indisputable. Getting enough sleep will recover the overall state of the nervous system, level of energy, productivity and decrease the level of stress and anxiety.
Moreover, the quantity and quality of sleep directly relate to the overall state of health and even self-esteem.
2. Mild Physical Activities
An ancient proverb says a “sound mind in a sound body,” and nothing can describe it better. Practicing an active life is pleasant both for your mind, body, and soul. Even 30 minutes of regular physical exercises or strength training can show excellent efficiency while fighting anxiety and can give you a clear answer on how to beat anxious feelings without medication. Also, yoga and swimming is an attractive option for the strength of your mental health.
3. Breathing Practice
Breathing techniques are an excellent opportunity to reduce anxiety and its harmful symptoms. Along with that, breathing practices significantly increase the level of concentration, focus, and stress relief. According to studies, the 6-week course of diaphragmatic breathing was enough to see the improvements in anxiety decrease among healthy adults.
The breathing process is an irreplaceable part of our life. However, anxiety sufferers don’t pay the necessary attention to the quality of breathing. Breathing techniques and exercises can significantly improve your mental state, clarity of mind, endurance, concentration, and level of happiness.
Along with the pros mentioned above, scientific researches have shown that breathing techniques (e.g., diaphragmatic breathing) positively impact attention and minimize or even exclude anxiety from your life! By the way, breathing techniques are one of the options for how to beat social anxiety with ease and convenience.
4. Progressive Muscle Relaxation
Muscle tension is a direct response to the stress and anxiety that take over your life. Progressive muscle relaxation is a convenient, helpful, and comprehensive method that will help you to control your mental state, concentration, feel your body and even improve the “mind-muscle” connection whenever and wherever you want. All it takes is consistent practice.
Scientific studies show that progressive muscle relaxation techniques positively influence the quality of sleep and overall health. By the way, recent research has demonstrated its efficiency in sleep improvement and reducing anxiety for patients with COVID-19.
5. CBD for Anxiety and Panic Attack
Cannabidiol has shown a positive effect while fighting anxiety. According to studies CBD is a promising solution against various types of anxiety. CBD is produced in the form of tinctures and gummies; both can be taken orally. Read our credible article to get a deeper understanding of how CBD works for anxiety. In short, it reduces stress and improves sleep through the interaction with the endocannabinoid system in the human body.
CBD gummies have a bright and creative chewable form. Along with that, they can show promising results fighting anxiety and other mental disorders. It is an option for a natural supplement that can be used throughout the day to support your mental health, concentration, and productivity.
CBD is known to positively influence the nervous system, reducing the stress and other negative aspects of anxiety and panic attacks. Even though the impact of CBD on the nervous system and anxiety needs to be researched more deeply, the effects are pretty promising.
Things to Avoid to Overcome Anxiety Symptoms
Knowing what things to avoid will improve your mental state and help you get a comprehensive understanding of how to beat anxiety and depression in the long run.
According to researches, more than 90% of Americans have a cup of coffee as a morning ritual. Is there a connection between anxiety and caffeine?
Coffee is scientifically proven to drain your body from nutritional elements and vitamins (e.g., magnesium). However, the body uses magnesium as it’s an essential element to fight against anxiety. Also, some studies have shown the efficiency of magnesium in recovery from anxiety and depression. Along with magnesium, it takes away vitamin B.
Consumption of caffeine also doesn’t allow the appropriate amount of blood flow to your brain. So, the impact the caffeine makes on your health is a lot more adversarial than only anxiety, as it also reduces memory!
Also, the excessive consumption of caffeine after lunchtime will negatively impact the quality of sleep. As was mentioned above, bad sleep is one of the most popular reasons for anxiety. It is allowed to take a cup of coffee in the morning, as the half-life of caffeine is 7 hours. This time will be enough to decrease the amount of caffeine to a minimum so that it won’t impact sleep quality.
Is there a connection between alcohol consumption and anxiety? It is! If you’re looking for an answer on how to beat social anxiety, you should know more about how alcohol influences this process. It impacts the serotonin and the brain cells.
When the alcohol ”stops working” within your body, the level of anxiety increases exponentially. Along with these opposing sides, it can make you dependent and disrupt socializing.
Too much news and social media scrolling
Social media is a good option to communicate with each other. On the other hand, the prolonged usage of social media platforms can provoke depression, stress, and anxiety. Besides, they create a stereotype of successful people and anxiety in people that do not meet this criterion.
Negative thoughts and people
Pessimistic thoughts can negatively influence emotions, feelings, and mental state. It affects the way you see yourself and interact with the world. It’s essential to mention that you should stop seeing things in the “black and white,” self-doubt and worrying.
Try to reduce or even eliminate reading or watching negative news, comments, or articles that may provoke your imagination and start a fear.
Replace your negative thoughts and feelings with more optimistic, positive, and realistic ones. It’s essential to see how many of your beliefs are not true as soon as you start confronting them.
Perfectionism can be a good thing that helps to become better and achieve goals. At the same time, perfectionism can mean setting standards so high that it’s almost impossible to meet them.
The first step in overcoming perfectionism is the ability to recognize it. Learn to question yourself whether the high standards don’t disturb the enjoyment of life.
Here is some advice to overcome anxiety provoked by perfectionism. Firstly, keep thinking realistic and replace the idealistic criticism with a helpful and positive vision. Then, try to distance yourself from the situation and look at the problem from a different angle. Sometimes, it’s better to see the whole picture and find a realistic compromise than comparing yourself to others and constantly criticizing yourself.
Anxiety is a tricky issue. You can support yourself with natural supplements on this road, meanwhile, changing your lifestyle and mindset. Work on your anxious thoughts, feelings, and emotions. Just pick the advice that fits you the best or create the perfect mix of strategies and above-given approaches.
You can easily apply most of the advice in everyday life. If the chosen strategy hasn’t become resultative, it’s better to have a consultancy or professional therapy. Hopefully, with the help of our article, you’ll know how to beat health anxiety effectively, find confidence and peace and live your life to the fullest!
Our article gives clear advice on how to beat anxiety naturally and efficiently with the help of available and popular methods. These can include both choosing a particular strategy or a compilation of a few ones. If you prefer progressive muscle relaxation, let it be your strategy; however, it’s possible to use some breathing techniques and mild physical activity to multiply the result.
You can beat these diseases of 21 century with the help of the right strategy that will work best in your case. Whether it’s progressive muscle relaxation, physical activity, breathing techniques, or CBD, it’s better to consult with a professional to know which one to pick and what to use efficiently.
A lot of researches have shown the potential of CBD to reduce anxiety and wide-ranging mental diseases. It significantly improves both mental and muscle relaxation, focus, and overall state of health. If you want to know more about CBD, don’t hesitate to get familiar with our credible guide about CBD and its pros!
CBD can be used in the form of tinctures and gummies. Both options are efficient to support your mental health, clarity, and perception of life. They can significantly reduce the amount of stress and anxiety in your life, improve its quality and release your full potential!