How to Reduce Stress & Anxiety?
Anxiety is a normal physiological response to stress, it can be also defined as feeling afraid due to a Known /unknown cause called ‘anxiety’.
Anxiety is very normal & everyone feels anxious, as our BP (blood pressure) is normally 60-80 but sometimes we face problems like blood pressure high or low this only anxiety gets increases due to some reasons like personal, professional, or sometimes it gets increases without any reason this is known as ‘anxiety disorder’
Some Steps have to be taken to Deal with the Anxiety
1. Regular exercise
Regular exercise for 30-45 minutes can reduce your anxiety because exercise releases a happy chemical in your body and by this, you will feel better and relaxed.
2. Yoga & meditation
For 15-20 minutes daily yoga & meditation can help you feel relaxed and it will calm your mind, yoga is the best compliment to control your mind, it will help you to feel yourself and love yourself.
3. Take a healthy diet
You can modify your diet, you can add ashwagandha, green tea, and yellow fruits. This will help you to feel relaxed and calm and feel happy.
4. Limit your caffeine intake
Caffeine is injected, it can increase your anxiety, and make you feel worse .so, reduce their r if possible then stop taking caffeine.
5. Avoid bidi, cigarettes,& other tobacco products
Some people think that by Taking cigarettes they will feel better or relaxed but it directly and slowly increases your anxiety, avoid taking cigarettes.
6. Avoid alcohol
It makes your mind feel more than what happens in your life personal or professional and put you in anxiety, avoid taking alcohol.
7. Avoid cannabis, weed & Marijuana
Some people think taking drugs can reduce your anxiety but there is no scientific research or evidence, in long run, it will increase your problem. You can completely avoid it
8. Sleep well
Sleeping is an important part of our daily lives but now people are decreasing it, well sleep is required for the proper functioning of the body at least for 5-6 hours, in anxiety you require to sleep well.
9. Stop overthinking
You have to maintain and balance yourself from overthinking it can put you in depression and your problem can increase, so avoid overthinking.
10. Spend time with your loved one
It will also help to reduce your anxiety & stress. if you laugh, play, and spend time together makes you feel better.
What are the Types of Anxiety Disorders?
1. Generalized anxiety disorder
A person always feels anxious & worries about a lot of things, they feel trouble band always worries about the even small things which are happening like the children are going outside, any body same something.
2. Panic disorder
Anxiety for 1 -2 minutes & sometimes even for 5 minutes, the person feels sudden nervousness & heartbeat also increases. A person visits the hospital due to a panic attack but all his tests are normal.
3. Illness anxiety disorder or hypochondriasis
A person always feels that he is suffering from a serious disease. A person repeatedly gets his / her test done.
4. obsessive-compulsive disorder (OCD)
SOME thoughts & action occur repeatedly like many people doing unnecessary cleaning, sexual thought, or thought about negativity, to reduce those thoughts person repeatedly do some activities.
5. Phobia – fear of a specific situation or please
Ex – some people have fear of heights that is known as ‘Acrophobia’
6. Post-traumatic stress disorder (PTSD)
Any life-threatening situation can develop PTSD anxiety or fear. Fear of a particular place where a traumatic incident happened.
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