July 10, 2020
by: msloydwrites

Feel like 2020 has been a rollercoaster ride so far?

When you ask most people, they will probably tell you that 2020 has been something of a rollercoaster — to say the least.  Out of the blue, we’ve all been hit with a global pandemic, worldwide social unrest, rampant unemployment, the rise of hate speech on social media platforms, and countless other stressful factors that have most of us eagerly looking forward to 2021. And it’s only July. 

With so many unexpected things going on at once, there is no wonder that issues with mental health are on the rise.  Chronic mental health issues like anxiety, depression, and post-traumatic stress disorder affect around 43 million people annually. 

These statistics were discovered before the events of the recent past that have caused many of us to experience levels of stress we could have never imagined before. 

NAMI – US Mental Health Statistics

“Millions of people are aected by mental illness each year.  Across the country, many people just like you work, perform, create, compete, laugh, love and inspire every day.”

National Alliance on Mental Health 

If you’re among the millions of people who suffer from chronic anxiety, you know how debilitating the effects of anxiety can become over time. Having anxiety can make you feel like you’re constantly having to look over your shoulder and become hypervigilant to avoid a potential catastrophe. In this article, we provide you with ten tips to help relieve the symptoms of chronic anxiety naturally in everyday situations.


Symptoms of Everyday Anxiety 

According to the National Institue for Mental Health (NAMI), almost twenty-percent of adults in the United States suffered from an anxiety disorder within the last year. This means that nineteen percent of adults in the US struggle with chronic anxiety each year. The negative effects of anxiety can become debilitating or morph into physical conditions that can begin to affect your health over time.

Wondering what suffering from chronic anxiety actually feels like? People who suffer from issues with chronic anxiety report a range of uncomfortable symptoms that can last for days, weeks, or even years without assessment, diagnosis, and treatment. Following is a list of anxiety symptoms as reported by the Mayo Clinic. Take note of any recurring symptoms and seek the advice of a medical professional if you feel anxious, depressed, or not like yourself. Your primary care doctor can provide you with a series of tests and assessments that can detect and diagnose issuers with medical or mental illness. If your primary care physician diagnoses you with a mental illness like an anxiety disorder, they can also provide you with treatment options that include lifestyle changes, medication, and therapy. 

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12 Symptoms of Chronic Anxiety

1. Feeling nervous, restless or tense
2. Having a sense of impending danger, panic or doom
Data Source: The Mayo Clinic
3. Having an increased heart rate
4. Breathing rapidly (hyperventilation) 
5. Sweating
6. Trembling
7. Feeling weak or tired
8. Trouble concentrating or thinking 
9. Having trouble sleeping
10. Gastrointestinal (GI) problems
11. Having difficulty controlling worry
12. Urge to avoid things that trigger anxiety

If any of these sounds like you, the good news is that — there is help available. The first step to feeling better is to contact your primary care physician to let him or her know you’ve been having ongoing issues. There are online doctors and mental health professionals who can help if you’re stuck at home because of the coronavirus. 

 

10 Tips for Reducing Everyday Anxiety


Anxiety Reducing Tip #01

Focus on the positives.

Many people suffer from anxiety because they haven’t learned how to accept both the ups and downs in life. With all things being equal, we can expect to have good days and bad days in our lives. In this case, we should teach ourselves how to focus on the positives — even when the going gets rough. If you aren’t sure where to begin, talk to a licensed medical professional or therapist. Popular behavioral therapy techniques like cognitive-behavioral therapy have been shown to get results in a little under twenty weeks for some. 


Anxiety Reducing Tip #02

Choose your attitude

Do you believe in the concept of mind over matter? Your brain does. Your brain operates based on the information that you supply it with. This means that if you’re constantly telling yourself that you’re having a bad day, chances are you’ll end up having a bad day. Stop negative self-talk by choosing your attitude and making a conscious choice to focus on the positives. Remember that there are always three sides to any situation — your version, their version, and the truth. Allow yourself to account for the potential unknowns and choose to take the high road to reduce anxiety. 


Anxiety Reducing Tip #03

Contact a therapist

If you’ve been feeling overwhelmed, sad, depressed, or just not yourself lately, seek support from a licensed mental health professional after scheduling a check-up with your primary care provider. If your physician provides you with a clean bill of physical health — and you’re still feeling run-down or down in the dumps, the next step to take is to enlist the support of a licensed therapy professional.


Anxiety Reducing Tip #04

Exercise

If you’re feeling anxious, the last thing you probably want to do is exercise. Moving your body can help temporarily take your mind off ruminating thoughts or worries about the past, or what may be coming in the future. Exercising helps to center your mind and eases anxiety naturally when pleasure chemicals are released in the brain.


Anxiety Reducing Tip #06

Take a break from the internet

The hostile climate of social media is beginning to take a serious toll on the hearts and minds of social media users. Do your psyche a favor and set time aside to completely disconnect from the internet. This means no checking your phone, laptop, tablet, or any other available device. Taking the time to reconnect with yourself and your family can help to ease the added stress and anxiety that today’s social media activity can heighten.


Anxiety Reducing Tip #07

Distance yourself from toxic people

Spending time with people who seem to have everyone’s best interest at heart (except yours) is a great way to drain your energy. Another side-effect of spending too much time with toxic people is that you feel like you’re not accomplishing the goals that you’ve set for yourself in life. If you’re having trouble identifying the toxic people in your life — here’s a clue:

 

Toxic people specialize in dashing the hopes and dreams of the people around them without providing a fair, realistic, or alternative solution.

You can find toxic people everywhere you go. Don’t be surprised to find toxic relationships in close friendships, dating, and married relationships, in the workplace with co-workers, and even in employer, employee relationships. 


If you or a loved one are in a toxic relationship that has progressed into verbal, emotional, or physical abuse, contact The National Domestic Violence Hotline for support.


Now that you have an idea of how to spot the negative nellies in your life — whether or not you stick around for their next negative update — is completely up to you. However, be prepared for your mental health and other critical areas of your life to suffer if you refuse to distance yourself from the negativity of toxic people.


Anxiety Reducing Tip #08

Be honest with yourself

The best way to get what you want out of life — is, to be honest about what you want. This starts with telling yourself the truth about even the smallest details. Learn how to be honest with yourself and not be swayed by the ideas and opinions of others who loudly critique your ideas and tell you why you “shouldn’t think this way.” We all get to choose our own pathways in life. Those that are supportive of your individual goals and dreams will also be supportive of self-honesty. Being honest with yourself helps you keep your life on track and avoid the pitfalls of negative people and situations that don’t make the cut.


Anxiety Reducing Tip #09

Drink water

The majority of our bodies are made up of water. Whether you like the taste of water, don’t have time to drink water, or whatever excuse you’re telling yourself lately to keep from drinking the proper amount of water — water is indeed the elixir of life. Water powers the most important part of your body. Your internal organs like your heart, lungs, kidneys, etc. need water to stay hydrated so your body systems can flow. Not drinking enough water can result in dehydration. Severe cases of dehydration can lead to more serious health concerns that could have been avoided by simply taking care of yourself. Using apps on your phone that reminds you to drink water, and keeping a stash of water nearby are two great ways to make sure that you get the amount of water that you need for top performance.

Anxiety Reducing Tip #10

Rest

I’m not sure when burning the candle at both ends became the new normal. I do understand that burning the candle at both ends is the quickest way to throw your body into a negative cycle that can lead to fatigue, health issues, and severe mental health issues like burnout. Having experienced the effects of workplace burnout myself, I can tell you that it’s definitely not a walk in the park. Getting the proper amount of rest is one of the best ways that you can honor your body.

Conclusion

As a life-long anxiety sufferer, I can honestly say that I’ve practiced each one of these tips — together and individually — and consistently get results. The reality is, that no matter what is going on in our world, including global pandemics and charged political climates, we still have to make self-care a priority. Even more so now than ever. The best way to stay mentally fit and alert is to learn to recognize the symptoms of burnout, overwhelm, and anxiety in your life — as soon as they happen.

 

 

Waiting too long to take care of your mental health can lead to the development of more serious issues. Medical issues can be aggravated due to unmanaged mental health issues. Many people aren’t aware that prolonged instances of unresolved anxiety in the body can have devastating effects on your mind and body — if left unchecked. Remember, your mental health is just as important as your physical health. 

 

Related – How to Organize Your Life Using Free Apps From Google Play and The App Store

coronavirus (COvid-19) resources

US Small Business Administration – COVID Relief

198 Free Tools To Help You Coronavirus

 Economic Injury and Disaster Loan Application

Centers for Disease Control and Prevention

World Health Organization

 State + Local Health Departments – United States

**Contact your state, county, municipal or local government for details on available resources in your area. Some resources and relief options are area specific. 


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