Bills, work, health, money problems, geopolitics, and and the all-round pressures of life can be anxiety-causing agents. Nowadays, it doesn’t take much to trigger an anxiety attack. Social media and globalisation? The threat of another pandemic is enough to turn you into an anxious mess. Our minds are in anxious overdrive and this only causes the release of cortisol, the stress hormone.
According to a study by the Copenhagen Consensus Centre, estimates by Ritcher and Roser (2018), indicate that the average prevalence of depression, anxiety disorders and schizophrenia over the period 1990 to 2017 are 3.3%, 2.9% and 0.17%, respectively. These are worrying numbers considering the treatment gap for mental health disorders in Ghana is estimated to be more than 98% according to the World Health Organization.
Luckily, we have 6 hacks that you can practice to help you overcome your anxiety. And they don’t involve any sort of medication which could have side effects such as decreased libido, insomnia or fatigue. These practical hacks are easy to do and are guaranteed to help you battle anxiety.
Let’s get into it.
1. Exercise.
If you’re anxious then work it out by breaking a sweat. Literally, work out your anxiety and stress. Exercise is probably the last thing you want to do when your mind’s in overdrive. However, exercise releases endorphins and serotonin which help you feel better emotionally. Plus, exercise helps you take your mind off the anxiety-causing factor.
2. Sleep it off.
Chronic sleep deprivation can add to making you susceptible to anxiety. You need eight to nine hours of sleep to stay healthy and happy. Do yourself a favour by developing a bedtime activity such as reading a book or listening to white noise sounds such as rain sounds before bed. You’ll get quality sleep sleep wake up feeling refreshed.
3. Don’t skip meals.
Did you know skipping meals can make your anxiety worse? Blood sugar drops when ons doesn’t eat. This causes the release of a stress hormone called cortisol. Cortisol can help you perform better under pressure, but it can also make you feel worse if you’re already prone to anxiety.
Enjoy 4-5 meals a day while incorporating vegetables, fruits, nuts and lean proteins in your diet. Anxiety will become a thing of the past.
4. Drop caffeine.
Caffeine gives the nervous system a jolt that can sometimes be described as a neurotic shot. This can cause anxiety attacks if taken in excess. Slowly wean yourself off caffeine beverages such as coffee. May we suggest herbal tea as an alternative? It’s not only rich in antioxidants but it is also healthy.
5. Seize the day.
Are you anxious about a business meeting? Are you stressed by your finances (or lack thereof)? Like many others with anxiety disorders, you may have trouble living in the moment. Our advice? Leave tomorrow’s problems to tomorrow’s ‘you’. You can’t control the future, and you can’t borrow a time machine and change the past. So seize the day by being proactive and enjoying the best of what is today as opposed to worrying about tomorrow’s problems. You can consider meditation as an option as well. It keeps you grounded and elevated over anxiety attacks or issues.
Bottom line? Do what works for you. Anxiety does not control your life. Unless you want it to. Try these hacks to hack away at any anxiety attacks today
Photo credit: Ayorinde.
