Feeling anxious is an emotion we all can empathize with. According to a survey, 62% of participants reported feeling anxious over the last 12 months. The severity of anxiety can vary among individuals and have various causes, such as health issues, trauma, social interactions, job security, work, and more.
There is no single solution to prevent anxiety attacks as we face various stressors daily. However, there are a few physical and mental activities one can practice to be in control of their mood and keep anxiety in check. Lifevise shares the following:
Have an Exercise Routine
Regular exercise is known to be one of the most effective methods to prevent anxiety attacks. The science behind it is as follows: Exercise stimulates the release of endorphins which uplifts your mood and puts you in a relaxed state. Additionally, exercising also aids in having a better sleep schedule as, after a good exercise session, you will feel tired and fall asleep easier.
Choose the exercise of your choice: a jog around the block, a 30-minute yoga session, an intense gym session, or even a simple stretching routine. Exercising will also make you feel in control of your body and actions, helping you overcome one of the most common causes of anxiety, which is feeling a loss of control.
Focus on Eating Healthy
Your diet plays an important role in regulating your mood and helping keep anxiety in check. Be sure to include foods rich in the following nutrients and minerals in your diet as they are known to help with anxiety:
- Zinc – As per research, zinc plays an important role in neurological functions. Eating foods rich in zinc such as eggs, cashews, and beef is known to help individuals with anxiety.
- Magnesium – Include magnesium-rich foods such as black beans, kale, spinach, and almonds as they are known to have anti-anxiety properties.
- Probiotics – Foods such as yogurt, sauerkraut, and pickles help in the release of serotonin and other hormones, which help to reduce anxiety.
Additionally, the following food items are known to help with anxiety: turmeric, dark chocolate, chamomile, green tea, and salmon.
Learn to Meditate
Meditation doesn’t have to mean sitting cross-legged and focusing on your breathing. Rather, it is the act of focusing on the present and clearing your mind of unwanted thoughts. Anxiety is often caused by a reflection of a past event or uncertainty for the future. Meditation will allow you to have better control over your thoughts and channel your energy towards living in the present.
It can be difficult to control your thoughts by sitting alone in a quiet room. Consider a guided meditation through an app like Headspace. You can even use calming music during meditation, which promotes the release of dopamine, a feel-good hormone.
Get a Second Degree
Working in a stressful workplace with a demanding boss or unpleasant coworkers can lead to you feeling anxious daily. This can have a negative impact on your job performance, social interactions, and even your personal life. If this is the case, it may be high time to consider a career switch.
The best way to make a successful career change is to add an academic credential to your resume. You will learn new skills, deepen your knowledge in your field (or a new one), and even justify a higher salary down the line.
Depending on your area of expertise and work experience, you can pursue a bachelor’s or even master’s degree in a lucrative field like IT. Business, healthcare, and education are also worth considering. Opt for an online degree with a flexible class schedule as it will allow you to continue working and earning. Best of all, you can learn at your own pace and comfort level.
Learning to prevent anxiety attacks will help you live a healthier life. It is understandable to not always be in complete control of your anxiety, but by eating right, exercising regularly, focusing on the present, and having concrete career and personal goals, you will be able to deal with daily stressors more effectively and enjoy a more positive state of mind.
Explore Lifevise for the tools you need to improve your life today.