Anxiety affects people in different ways. Sometimes it can linger in the background, keeping you on edge while you perform everyday tasks. Other times, it can strike without warning and leave you feeling out of breath and overwhelmed. Severe symptoms of anxiety can be debilitating. Most of the time, people are given prescription medication to help them cope with anxiety. While medications can help control symptoms, they are not always the best way to deal with anxiety in the long run. Here are five things you can do to help reduce your anxiety without the use of prescription drugs.
Delta 8
Delta 8 is a naturally occurring cannabinoid that is found in hemp plants. It is less intoxicating than Delta 9, the prevalent form of THC (tetrahydrocannabinol) found in cannabis. As a result, it produces the same benefits as consuming cannabis without many of the more challenging side effects. For instance, you can still get a chill and mellow vibe from Delta 8 but you will not experience the heightened anxiety or paranoia that may be triggered by Delta 9. Many people find that Delta 8 helps them to manage stress more effectively, allowing them to function normally with little psychoactive effects. Delta 8 gummies are a great way to stay calm throughout the day and give yourself a mood boost. They can be found at many local health stores and are available from online retailers as well.
Mindfulness
Mindfulness is the practice of being fully present in the present moment and focusing on what is happening in your surroundings right now. It has been shown to help reduce anxiety for many people by allowing them to view challenging situations objectively instead of perpetuating the cycle of fear. Practicing mindfulness regularly can also be very beneficial for your mental health in general. The basics of mindfulness are easy to learn. There are numerous online resources and group classes that can help you to start practicing mindfulness. While mindfulness is often paired with meditation, it can be practiced on its own, even during the busiest of days. Taking just a few moments each day to focus on your breathing is a good way to incorporate mindfulness into your life.
Grounding
When an anxiety attack hits, you can feel like your head is spinning or that you have no control over what is happening around you. This is due to the body’s fight-or-flight response causing the nervous system to be flooded with adrenaline and stress hormones. Grounding yourself at these times can help reduce these effects by reminding you that everything is okay. While grounding is technically a mindfulness technique, it does goes the extra mile by engaging your senses and connecting your physical body to your mind. One grounding method that is known to be very effective is the 5-4-3-2-1 technique. You can also prepare a self-soothing kit filled with items such as a soft blanket or a scented oil roller that you can turn to when you need quick comfort and grounding.
Cognitive Behavioral Therapy (CBT)
Because anxiety gets worse the more you allow it to run riot, it is helpful to learn how to manage your thoughts and responses. This method is called cognitive behavioral therapy or CBT. The goal of CBT is to change your unhelpful thought patterns and emotional responses so that they do not exacerbate the symptoms of anxiety and interfere with your daily life. CBT has been proven to be effective in the treatment of anxiety and depression disorders. If you want to explore the possibilities of using CBT to manage your anxiety, it is best to speak to a trained psychologist who can come up with a tailored structured treatment plan. These plans are typically designed for short periods with specific goals that participants can practice outside of their therapy sessions.
Lifestyle Changes
Your lifestyle could be affecting your anxiety in more ways than you know. Things like lack of sleep, poor diet, and even stressful jobs can be contributing factors. The good news is that these are all things that you can control to some extent by making simple lifestyle changes. Practicing self-care, including getting enough sleep, eating a balanced diet, and exercising regularly can go a long way toward reducing symptoms of anxiety. Try to reduce your caffeine and alcohol intake as these substances can aggravate anxiety and make it hard for you to calm down. If you have been managing your anxiety alone, it is also important to get support and reassurance from your loved ones. Talking about your fears and worries helps you feel less alone and more confident in coping with your anxiety symptoms.
Anxiety is very real and should not be taken lightly. It can be scary to feel out of control of your emotions and the stress can take a toll on your physical and mental well-being. The good news is that you do not have to rely only on doctors and prescription medication. There are many things you can do to help yourself manage and reduce your anxiety symptoms. By looking after yourself and taking the time to learn coping techniques, you can live life to the fullest.