Did you know that an estimated 275 million people in the world suffer from an anxiety disorder?
BUT, the full extent of the numbers is estimated to be much higher because both the developed and developing nations under-record it or because many people don’t feel comfortable seeking help.
If you are one of the silent sufferers, read on to see what can help.
Here are the most commonly experienced symptoms of anxiety sufferers:
Worry about future misfortune
Feeling on edge
Restlessness and fidgeting
Inability to relax
Abnormally rapid breathing
Pain in upper abdomen
If you find that you are experiencing some of these symptoms, try some of these easy to apply techniques.
When was the last time ⏲️ you took a deep breath?
Find a quiet place and close your eyes.
Breathe in for a count of 4, hold your breath for a count of 4, exhale for a count of 4, and hold for a count of 4.
Repeat for 3 minutes and try it throughout the day.
Breathing is known to reduce your heart rate and blood pressure, reduce the cortisol (stress hormones) in your body and relaxes you.
What are you watching on your screen ?
In these days, we are bombarded with sensationalized news from multiple devices we own.
As a result you might find yourself feeling angry or scared more often. If you feel your symptoms worsening after watching the news, switch it off.
Instead, clear your mind from the negative clutter by reading a book, watching a comedy show, spending time with your family and pets, or reading an uplifting magazine.
Did your heart ️ get a good workout today?
Exercise is a proven mood lifter.
Go for a walk around the neighborhood, a jog, or do a few minutes of star jumps at home.
If you don’t feel better, do some more.
Are you falling asleep at 4AM then waking up at 2PM?
Symptoms of anxiety can be triggered if you don’t feel a sense of purpose in your life.
Maintain a normal, regular time for waking up and going to bed every day.
Eat meals at a set time. Incorporate exercise in between the day such as once in the morning and once in the evening.
Struggling to go for more than 10 minutes …Without checking your phone?
You are not alone. On average people check their phones every 10 minutes.
Smartphone notifications cause inattention and hyperactivity symptoms so it’s no wonder we struggle to “be present”.
Try setting an alarm for every 45 minutes to check your phone instead.
Then put your phone away somewhere.
Spirituality 🏻 gets the thumbs up
It doesn’t matter which God you believe in or if you just believe in the Universe,
Spiritual practice brings solace in those dark hours and you probably feel lighter if you have a ritual in your life.
If you don’t have a spiritual practice as yet, just send a thanks to the universe for the moment you have right now.
How positive is your self-talk?
If you managed to make a small change for the better today, congratulate yourself!
And celebrate wins no matter how small! How you talk to yourself is just as important as how you to talk others
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