When you’re dealing with anxiety, it’s crucial to find strategies that calm you.
After a year into the pandemic, we’ve certainly seen a rise in the number of people dealing with anxiety and panic attacks. There are a lot of stressors these days, whether you’re worried about catching COVID-19, you are worried about the changes in social regulations, or you aren’t sure about returning to the office. Your Warwick, RI, psychologists understand what you’re going through and want to provide you with effective solutions to help you better cope.
Limit Caffeine and Alcohol
If you have anxiety, drinking caffeine or alcohol will often exacerbate these symptoms. We understand that you may lack energy in the morning and need caffeine to jumpstart the day, but caffeine can leave you feeling nervous and jittery. Compound this with a couple of drinks at happy hour and you’re really going to have a rough night of sleep.
Alcohol might help you drift off to dreamland faster, but sleep quality is severely impaired, and you won’t get the proper deep sleep you need to wake up feeling refreshed. Limit the alcohol and the caffeine to see if that helps ease your symptoms.
Eat a Healthy Diet
What you eat may also play a role in how you feel. After all, our gut makes up about 90 percent of our body’s serotonin, so the gut-brain connection is crucial. Refined foods, pastries, and other sugary treats may contribute to anxiety and depression, while diets rich in magnesium, zinc, omega-3 fatty acids, and vitamin B can promote a healthier gut and, with it, a healthier brain.
Try Breathing Exercises
Most people don’t breathe properly and those who experience panic attacks often develop very rapid and shallow breathing. By changing your breathing patterns you can combat your anxiety. How? When you feel anxious your body’s fight or flight system, also known as the sympathetic nervous system, is activated.
By breathing deeply and practicing breathing techniques like box breathing you can stimulate the vagus nerve, which suppresses the sympathetic nervous system and activates the parasympathetic nervous system to reduce anxiety and promote calm.
Seek Help
Sometimes anxiety can be overwhelming, and you may need the help of a professional. Our Warwick, RI, psychologists have worked with patients with anxiety for many years. We can work together to find the perfect solutions to help you finally get control over your anxiety. Don’t be afraid to ask for help. We’re here for you.
If anxiety is affecting your everyday life, our Warwick, RI, mental health team at Strategic Psychological Services can help you get your anxiety under control. You don’t have to do it alone. To schedule an evaluation, call us at (401) 785-0040.