Are you trying to figure out how to relieve nervousness? Read this article to learn about how to lower anxiety and distress.
Mental illnesses are more common than you think. According to the NIMH, they affect nearly one in every five adults in the United States.
Some of the most common ones include depression, borderline personality disorder, obsessive-compulsive disorder, and post-dramatic disorder.
Generalized anxiety disorder is another example. In fact, 5-6% of Americans will experience it at some point in their lives.
Do you have anxiety? Want to know how to relieve nervousness? If so, you’re on the right page. We’ll be going over a few things that can help.
Find out what they are by reading the rest of the post!
What Is Generalized Anxiety Disorder (GAD)?
Generalized anxiety disorder (GAD) is characterized by persistent worry about everyday life events. For example, an individual may be overly concerned about work, health, or money.
In some cases, they might not even be able to say what it is that they’re worried about. Despite that, they may experience anxiety that can interfere with their relationships and daily activities.
Risk Factors
Generally speaking, women are more likely to be diagnosed with an anxiety disorder than men. Individuals who have a history of traumatic experiences or mental health disorders are also at an increased risk.
Genetics also plays a role—that is, it can run in families. This suggests that there is a combination of genes that can produce the disorder.
9 Ways on How to Relieve Nervousness and Anxiety
The good news is that it is treatable. In fact, there are several ways to relieve anxiety without medication. Here are a few things that you can try.
- Stay Away From Sugary Foods
Resist the urge to eat something sweet when you’re feeling nervous or anxious. Studies have shown that too much sugar can actually worsen these feelings.
Not only that, but it can weaken your body’s ability to respond to stress—this in return, can trigger your anxiety.
Instead, consider eating some protein. For one thing, it’ll provide you with energy so that your body can recover.
- Don’t Drink Alcohol
Alcohol is a sedative. It might seem to help calm your nerves at first but the anxiety will eventually come back with a vengeance once the buzz is gone.
Alcohol-induced anxiety can occur as well and can last anywhere from a few hours to an entire day.
On top of all that, there’s a possibility of alcohol dependence, which can happen if you rely on drinks to relieve your anxiety.
- Try Aromatherapy
Aromatherapy is a holistic healing treatment that uses essential oils to promote well-being. Generally speaking, these oils are either inhaled directly or added to a diffuser.
In addition to helping you relax, it can boost your mood and help you sleep. Some of the best essential oils for anxiety include clary sage, bergamot, lavender, and yang slang.
- Practice Deep Breathing
Anxiety is often associated with fast, shallow breathing. Not only can it increase your heart rate, but it can also lead to a panic attack.
What you want to do instead is to inhale slowly and deeply; the goal is to fill your lower lungs with each breath. This will send a message to your brain telling it to relax and calm down.
- Stay Away From Caffeine
Caffeine can worsen anxiety. After all, it’s a stimulant—it can cause jitters and nervousness, both of which aren’t what you want when you’re already feeling nervous.
In some people, it can even cause panic attacks. Considering that, you want to make sure to stay away from caffeinated drinks such as coffee or tea.
- Meditate
Meditation can help soften feelings of anxiousness. The goal is to replace chaotic thoughts with a sense of calm and mindfulness.
It’s easy to do as well. All you have to do is sit and close your eyes. Ideally, you want to pay attention to how each breath moves through your body.
- Stop Smoking
Avoid the urge to reach for a cigarette. Similar to alcohol, it can easily worsen the situation over time.
This has to do with the fact that nicotine alters pathways in the brain that are associated with anxiety. It’s worth mentioning that nicotine withdrawal also increases anxiety—so that’ll only worsen the problem.
- Try CBD
Cannabidiol (CBD) is a type of cannabinoid that’s found in marijuana and hemp plants. Unlike its sibling THC, it does not cause you to get “high.”
Rather, it has several health benefits. For example, you can use it for anxiety. Yes, premium CBD joints for anxiety relief is a thing.
While its mechanism of action is not well understood, it’s believed that it has something to do with the activation of serotonin receptors in the brain.
- Stay Active
Regular exercise isn’t just good for your body but it can benefit your emotional health as well. For starters, it’ll releases endorphins, “feel-good” chemicals that’ll enhance your sense of well-being.
In doing so, you’ll be less likely to feel anxious. What’s more, is that the effect can last for several hours.
For the best results, aim for 150 minutes of exercise per week.
Relieving Anxiety
And there you have it—nine ways on how to relieve nervousness and anxiety. As you can see, you don’t always have to rely on medications; there are many other things that you can do that’ll help!
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