Are you feeling anxious lately? Are you experiencing chronic stress that negatively affects your mental health?
Don’t worry, most people do too, and you’re not alone. Just always remember that no storm can last forever. You just need to trust yourself and believe that since you’ve gone through a lot, you’ll always survive whatever is coming.
However, in order to break through this situation, you have to find ways to beat the anxiety out of your mind. You can start by evaluating the probable reasons that lead to your stress and anxiety.
Before we share the tips to ease your anxious mind, let’s have a look first on triggers that you may not be fully aware of:
7 Hidden Anxiety Triggers That Sabotage Your Mental Health
1. Too much caffeine
You may not notice it, but when you’re on your 3rd or 4th cup of coffee, you start having palpitations, minor headaches, and fatigue. That’s because too much caffeine can activate the stress axis. So next time, you might want to go easy on the caffeine.
2. Messy home
Clutter and an untidy home can impact your concentration, focus, and sleep, which can all trigger your anxiety levels.
Decluttering is good for your health. Do it as often as you can and watch how it can significantly relieves your anxious mind.
Poor self-care can cause stress and anxiety, too. Since you’re paying less attention to yourself, your self-confidence decreases. This can make you feel helpless and isolated.
To avoid this trigger, always do your self-care daily.
4. Insufficient sleep
Sleep deprivation always leads to poor mental health. Maintaining this bad habit will result in mood swings, lack of energy, fatigue, and increased stress levels.
Always prioritize sleep and rest. Aim to have 7 to 8 hours of good quality sleep every night. This can also help maintain your cognitive function and problem-solving skills.
5. Work environment
If you’re too overwhelmed with your tasks and deadlines at work, it can trigger your anxiety levels. There are plenty of ways to cope with overwhelming tasks at work and tips on how to manage common work-related stress. Make sure to know more about them to work on your proper stress management.
6. Poor work-life balance
Poor time management always leads to poor work-life balance.
Poor work-life balance means you have less time to take care of yourself, enjoy, socialize, and bond with your family — which are never healthy.
If you’re having problems in establishing a more balanced life, this blog will be your guide.
7. Unresolved conflict
Most of the time, unresolved issues with other people can trigger your stress and anxiety. The feeling that you have an unsettled conflict, especially with a person close to you, can inevitably sabotage your mental health.
If an unresolved conflict keeps bothering you, know that you can freely speak to that person to release the burden. It’s always a relief to talk it out and find healthy ways to solve the issue.
8 Easy Ways to Ease Your Anxious Mind
Now that you finally know some of the hidden triggers that sabotage your mental health, it’s time to find ways to calm your anxious thoughts:
I. Do meditation and deep breathing
If you’re feeling stressed out, find a peaceful place where you can meditate and do deep breathing exercises. These two can always help calm your mind and body in order to find ways on how to resolve the problem effectively.
II. Admit that you’re anxious and angry
No one will trust you better than yourself. So always be true to yourself.
It’s normal to feel anxious and angry. Therefore, there’s no reason to be in a self-denial. If you start to accept that you’re lost, stressed, and you need help, you’ll be able to see better ways to cope with your situation.
III. Release the anxiety and anger healthily
Physical activities like going for a walk or run can help boost your serotonin levels, making you feel calmer.
Aside from that, physical activities serve as a healthy distraction. Once you burn those calories away, you’ll feel better.
IV. Find your apple of the eye
If anxiety and stress start kicking in, you can find a centering object that can release your tension. Like a stuffed teddy bear you can hug or a nice painting to look at.
You can also cuddle with your pet since they help boost mood and increase the feeling of social support.
V. Relax your body to relax your mind
If your body is exhausted, your mind gets tired, too. So listen carefully to your body’s signals.
Have a rest and take breaks between work. Have sufficient sleep, but don’t oversleep as this can cause other health issues. And have a relaxing bath or get a massage. Relaxing your body is also relaxing your mind.
VI. Go out and get some fresh air
If you’re feeling stressed or tense lately, going out and getting some fresh air greatly help.
Spending more time in the outside world helps release happy brain chemicals. If you’re feeling anxious, just simply go outside and embrace the fresh air. You’ll be surprised at how you’ll quickly feel better afterwards.
VII. Drink something refreshing
Sometimes, all you need is a refreshing beverage like infused water or sparkling water to lower your anxiety and stress levels.
And as previously mentioned, too much caffeine can trigger your stress axis. So if you consider iced coffee as your refreshing drink, try not to exceed 2 cups.
VIII. Practice mindfulness and gratitude
Practicing mindfulness and gratitude are two of the best ways to take care of your mental health. These habits direct you to positive energy, nourishing your mind, and focusing on the bigger picture. This way, no matter how many problems you encounter, you’ll always find a more peaceful and healthier way to deal with them.
Stress and anxiety happen when you think you have to figure out everything all at once.
Just breathe, take it day by day, follow the tips mentioned above, and remember that you’re stronger than this. You got this!
- Learn to Manage Your Stress and Anxiety for A More Serene Life
- 15 Easy Ways to Cope With Stress In Less Than 15 Minutes
- 5 Ways to Support Your Hormones on Stressful Days
- 4 Best Supplements for Combating Stress and Poor Sleep Quality
- 10 Smart Ways to Look After Your Mental Health
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