1. Eat regularly. (BOOM!)
2.Get adequate sleep! (10am-2am is when you hit REM cycles 1-3, if you aren’t sleep during those times you aren’t fully resting. Also, for every hour of sleep you get outside of the REM cycle, it takes 4 hours to equal ONE hour of REM sleep.
3. Exercise. Exercising at least 3 times a week for 30 minutes can improve mood and decrease your chance for just about any negative complication you may face with out it (heart disease, diabetes, osteoporosis, etc..).
4. Decrease your caffeine intake. Coffee makes us more alert, and in many cases helps us perform better on short term tasks. But it can also make you jittery, irritable nervous and cause your heart to race. You DO NOT want this if you are already predisposed to anxiety. Trust me. Sensitivity to caffeine, is in fact, heightened in people with a panic disorder and social phobias–and caffeine can provoke panic attacks in some individuals. Caffeine is also a diuretic, which can cause dehydration; which can be an anxiety trigger.
5. Spend less time on screens. A 2014 study by Baylor University found that American students spend an average of nine hours a day on their phone. Of course, technology vastly improves our lives in innumerable ways. But too much of it makes us anxious. Screen-based entertainment increases central nervous system arousal, which can amplify anxiety. Social media is similarly associated with low moods and depression. In one study, participants felt more depressed and anxious after watching just two hours of TV than those who didn’t. Another study found that those with anxiety and depression spend significantly more time on the computer and watching television. While resting reduces anxiety short-term, research reveals that its effect is short lived, particularly compared with exercise. Instead: Do ANYTHING but watch TV when you’re done with work. Go on a walk, grab drinks, knit, draw, write, call your parents, actually cook dinner, build something, play a game, GO READ YOUR BIBLE.lol
6. Establish a support group. Who’s in your circle? How many people actually know what you deal with? Who knows to check on you? Who can you talk to before you get to the brink of breaking down? I have a support group and it was humbling to share what is really happening with me but it is also empowering. There is strength in numbers.