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Adults with generalized anxiety disorder (GAD) tend to worry excessively, feel tired during the day, struggle to fall asleep, and suffer from muscle tension. If this sounds familiar, you might have a disorder that affects millions of Americans. Fortunately, making a few lifestyle changes, such as switching to an ultra plush mattress and eating a healthier diet, could relieve your anxiety and help you look at challenges more objectively. The following suggestions can help you enjoy a more relaxed state of mind.
1. Practice Meditation
Sometimes, anxiety might feel like a barrage of racing thoughts. Meditation gives you the chance to focus, slow your thoughts, and concentrate on what’s important. You can meditate virtually anywhere, and if you don’t have 20 minutes to spare, five minutes will do. This practice also teaches you to take time for yourself and give your mind a break.
To meditate, find a quiet area and focus on taking slow, deep breaths. Don’t try to suppress your thoughts — just bring yourself to the present moment. Notice the sensations around you, such as lights overhead or the carpet beneath your feet. When your thoughts start to drift, bring them back to the present moment. Once you’ve meditated, you might have a clearer outlook on the situation. Afterward, try turning meditation into a daily practice. You could even set aside a place in your house with a blanket, a beanbag chair, candles, essential oils, and other relaxing tools.
2. Engage in Exercise
When you exercise, your body releases endorphins and lowers the production of stress hormones, elevating your mood and reducing anxiety. Exercise also helps you take your mind off your worries. As you lift weights or run around the block, you’re focused on physical exertion instead of imagined stress.
If you tend to ruminate when you’re alone, try hitting the gym, going for a walk or setting up gym equipment in your house. You could start with basic exercises that match your skill set. As you strive to achieve your goals, you’ll improve your confidence and boost your energy levels.
3. Maintain a Healthy Diet
Research shows that, while moderate amounts of caffeine may improve concentration, excessive use could worsen your anxiety or depression. Cutting back on coffee, tea, energy drinks, soda and other caffeinated products might relieve jitteriness and prevent the “crash” that you feel when the caffeine wears off.
Healthy eating also improves your mental and physical health. When you start cutting out sugar and processed foods, you might experience less anxiety, higher energy levels, better sleep and improved concentration. You can have the occasional sugary snack, but try to structure most of your diet around fruit, vegetables, grains, lean meat, seafood and healthy fats.
4. Get Refreshing Sleep
If you’re struggling to fall asleep, take a look at your mattress. Many people live with old mattresses that lack support, offer too much firmness or make you feel overheated. This could lead to restless sleep, tossing and turning, bad dreams and morning fogginess.
When you feel like you’re sinking into your bed, try a firm mattress that supports your body. If your bed is too hard, order a plush mattress made from comfortable foam. Some products come with memory foam that conforms to your shape, offering additional support.
While you’re at it, upgrade your pillows for maximum comfort. Cooling pillows promote breathability in warm environments, while memory foam pillows support your head and neck. Gel pillows combine memory foam with cooling beads for the best of both worlds.
5. Spend Time Outdoors
Anxiety often makes people feel trapped indoors. Working on an outdoor activity allows you to exercise, clear your head and get fresh air as you enjoy nature. This could involve a home improvement project, such as staining the deck, mowing the lawn or setting up a shed in your backyard.
However, you could also simply take a camping trip, go for a walk in the park or try your hand at nature photography. Take time to notice the trees, grasses, flowers, birds and anything else that makes you smile. When you return from your trip, your anxiety might suddenly feel manageable.
6. Visit Friends
Isolation tends to give people time to ruminate and worsen their anxiety. To relieve your stress, try scheduling time with friends at least once a week. You could grab lunch, watch a movie or simply relax at your house or apartment. Their companionship will remind you that you’re not alone.
7. Listen to Music
When you’re trapped in a negative thought spiral, music provides your brain a distraction. Give yourself a break by listening to a few of your favorite tracks, or relax while listening to soothing music. The internet has plenty of calming tracks to choose from.
8. Make Art
Artwork provides a distraction and a creative outlet for your feelings. Try capturing your anxiety in a drawing, painting, short story or musical composition, or work on an unrelated project that gets your mind off the stress. Knitting, crocheting, building sculptures or making miniatures offer ways to turn your free time into a rewarding hobby.
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9. Talk to a Doctor
When lifestyle changes aren’t enough, talk to a doctor about trying medication. The right dosage helps your brain function normally, easing your worries and reducing the risk of panic attacks. Some people respond to medication right away, while others need to try a few different ones before they start feeling better.
Your doctor will work with you to adjust the dosage and help you manage side effects. Once you’ve found a medication that works, you might use it temporarily while you make lifestyle adjustments or stay medicated for the long term. Your doctor might also recommend therapy to help you deal with challenges.
Enjoy the Benefits of Anxiety Relief
Sometimes, your brain tricks you into thinking that anxiety can protect you from danger or prevent a bad outcome. However, excessive worrying makes it harder to function and forces you to pass on opportunities. Finding relief from anxiety helps you enjoy your life, look forward to each day and develop an optimistic outlook.
