There are many reasons why many people experience anxiety and panic attacks. However, there is one factor that seems to crop up again and again. And that is simply excess stress. If that sounds like you, here are some simple self-care tips that may seem subtle, but can help you experience a significant decrease in your anxiety level.
Get Your B Vitamins
When a person is dealing with anxiety and panic attacks, it can overtax their central nervous system. But when you take a good quality B-vitamin complex pill regularly, it can help support your overworked nervous system. It does that by providing the necessary vitamins your brain and nerves need to function.
So, talk with your physician or find a good nutritionist who can help you select a quality brand. Many health food stores also have trained staff that can help you select an effective vitamin line. And lastly, eat foods high in B vitamins like dairy products, nuts, whole grains and dark, leafy vegetables.
Avoid Excess Sugar, Alcohol and Caffeine
Sugar, alcohol and caffeine all what group of vitamins? You guessed it, it’s B vitamins which, as you just learned is essential for a healthy nervous system. Needless to say, caffeine stimulates your nervous system as well and is responsible for those morning jitters. For people who already feel jittery and shaky from excess anxiety, adding caffeine to the mix can only increase their feelings of nervousness.
Rediscover Hot Baths
Many people, especially over-stressed ones, feel lucky if they have time for a quick shower, let alone a luxurious bath. However, taking time out for a relaxing hot bath can provide some temporary relief from excess anxiety. A bath can help you fall asleep faster as well as enjoy a deeper, more relaxing sleep.
Heat relaxes tense muscles and also helps to ease the aches and pains that come with chronically tense muscles. Taking a hot bath on a regular basis is an inexpensive way to help your body and therefore your mind, calm down and unwind.
Get a Professional Massage
Although getting a massage is more expensive, for an individual who is struggling with anxiety and panic attacks, a regular professional massage can help eliminate stress from the body. In fact, most people walk away after receiving a professional massage feeling like a million bucks. While you are dealing with excess stress, a professional massage may offer you the calmness and strength you need to cope.
What If: A Positive Mind Game
It is not uncommon for individuals to have difficulty getting to sleep when they have excess anxiety. Your mind may seem to focus on worries and issues, making sleep elusive, if not impossible. So, the next time you are laying there waiting for sleep to arrive, make a conscious choice to focus on positive, pleasant thoughts. A fun mental game to play is the positive “what if” game.
Instead of obsessing or worrying, ask yourself something like what if you won the lottery? How would you spend your winnings? Try to get into the fantasy and think about how you would feel if you could help family members with financial gifts or build the dream home you’ve always wanted. Think about the places you could travel and imagine yourself being there.
For some, winning the lottery might not be their ideal fantasy. Perhaps thinking about a favorite activity and how much pleasure it brings is enjoyable and relaxing to you. The point is to focus on thinking about activities, events, people or pets that give you positive, warm feelings. Falling asleep comes much easier when you are relaxed and happy.
If you find yourself dealing with excess stress, anxiety or even panic attacks, you are not alone. Experiencing excess anxiety and panic attacks is often your body’s way of telling you that you are pushing yourself too hard. Be kind to yourself by including some healthy lifestyle habits that will help your body find the relaxation it needs to successfully cope with your daily lifestyle.