Since March 2020, when the COVID-19 pandemic began to spread, the magnitude of the population reporting anxiety or depression has grown exponentially. It has always been a common experience to face anxiety in different areas of life. Anything from finances, job interviews, social gatherings, and other personal vulnerabilities tends to evoke anxiety at times.
These are normal feelings and go away with time. However, for some people these experiences can be more than a momentary concern, especially in difficult times like COVID-19 or during other personal or professional crises.
According to the Centers for Disease Control and Prevention (CDC), Americans experienced more symptoms of anxiety disorder during April-June 2020, compared to the same period in 2019. According to a survey, about 40.9 per percent of respondents reported at least one behavioral health disorder, such as symptoms of a pandemic-associated trauma and stressor-related disorder (TSRD) (26.3 percent) and symptoms of anxiety disorder (30.9 percent). Additionally, 13.3 percent of respondents reported starting or increasing substance use to cope with COVID-19-related stress or emotions.
In this hour of tremendous stress, it is important to stay calm and avoid panic or anxiety situations. Here are some lifestyle tips that people struggling with anxiety can adopt to enjoy a better quality of life.
- Staying physically active: Indulging in 30 minutes of physical activity five days a week can help improve mental health. Exercise helps minimize stress by improving mood and maintaining healthy physical health. People with mental illness should start slowly, gradually increasing the intensity and amount of physical activity.
- Eating healthy: Good nutrition is the key to good mental health. Healthy foods have a positive impact on the management and prevention of mental health problems such as anxiety, depression, schizophrenia, and attention deficit / hyperactivity disorder (ADHD), among others. Foods rich in essential fats, complex carbohydrates, amino acids, and vitamins and minerals can improve and protect general well-being. Additionally, consuming adequate amounts of water is also essential for maintaining optimal mental and physical health.
- Avoid alcohol and recreational drugs: According to the American Anxiety and Depression Association (ADAA), about 20 percent of Americans who have an anxiety or mood disorder have an alcohol or other substance use disorder. Therefore, people struggling with anxiety or showing signs of anxiety and other mood disorders should stop using alcohol and substances with immediate effect. In case it is difficult for them to overcome the addiction on their own, they can seek professional help.
- Quit nicotine and caffeine: Some people turn to smoking for its calming effect. However, it is a false perception, as nicotine tends to increase blood pressure and heart rate, the physical symptoms associated with anxiety. Similarly, anxious people should also avoid caffeinated beverages, as they can aggravate symptoms.
- Practicing relaxation techniques: Stress management and relaxation techniques, such as meditation and yoga, can help relieve anxiety. While it may take time to develop a routine for these techniques, they are beneficial in the long run.
- Get enough sleep: According to the American Anxiety and Depression Association (ADAA), 54 percent of people with stress or anxiety experienced increased anxiety about falling asleep at night. Patients with anxiety also complained of sleep disturbances during the night, which is called midnight anxiety. These patients must practice healthy sleep habits to enjoy sound sleep. People who have difficulty sleeping can also consult a sleep expert.
- Socialize: Some people get anxious at the mere idea of socializing. However, socializing can be an effective technique to overcome anxiety. Meeting like-minded people, sharing thoughts, and seeking emotional support can go a long way in helping people recover from social anxiety. It can be difficult at first and can be accomplished with the continued support of family and friends.
- Seeking and sticking to treatment: Sometimes the anxiety becomes so severe that it begins to alter the quality of life. It is time to seek professional help. Anxiety can be treated; however, it is important to follow the instructions of a medical professional and stick to the treatment plan.