Anxiety disorders are amongst the most common mental health conditions in the UK. Symptoms like excessive worrying, restlessness, muscle tension, fatigue, irritability and sleep problems can be very distressing and interfere with daily life. While professional treatment from the NHS is recommended, lifestyle changes and self-care strategies can also make a big difference.
Here are 10 tips for managing anxiety and promoting mental wellbeing:
- Regular exercise releases endorphins and reduces stress hormones like cortisol, providing both short and long term relief from anxious feelings and depression.
- Relaxation practices like meditation, yoga, and deep breathing activate the parasympathetic nervous system to lower heart rate, blood pressure, and counter the effects of anxiety.
- Caffeine triggers the release of cortisol and exacerbates feelings of restlessness and nervousness common in anxiety disorders. Limit consumption to avoid worsening symptoms.
- Exposure to sunlight during brief daily walks lifts mood naturally through increased vitamin D levels and interactions with serotonin production.
- Social support provides validation and comfort needed when sharing worries and struggles with trusted friends. Feelings of isolation worsen anxiety.
- Adequate sleep quality and duration is essential for mental health, so prioritize getting 7-9 hours nightly. Sleep deprivation increases anxiety drastically.
- Nutrient-dense whole foods supply key compounds and fuel for brain health and mood regulation. Deficiencies can compound anxiety symptoms.
- Alcohol disrupts sleep cycles, depletes nutrients, and increases depression and anxiety symptoms - avoid overuse to support mental health.
- Professional support provides proven strategies like cognitive behavioral therapy and anti-anxiety medications which, for many, are crucial components of managing anxiety.
- Have patience and compassion for yourself throughout the ongoing process of recovery and building resilience. Small steps add up over time.
With a holistic approach combining lifestyle changes, self-care practices, social support and professional treatment, it is possible to effectively manage anxiety disorders and promote mental wellbeing.