Stress is caused by an external response, anxiety occurs internally, often without any threats at all and persists without any clear reason to be anxious. Psychosocial Counselor, Pavan Kumar Yadav, discusses the causes behind them and a few ways you can reduce stress.

Emotions shouldn't be held back and assumptions should never be made. Parents should avoid arguing in the presence of children must always be avoided

During stress the "fight or flight” response is invoked as a result of an overflow of stress hormones such as cortisol which enhances speed, reflexes, heart rate, and circulation, or as the result of lack of endorphins. A certain parts of the brain called amygdala and the hippocampus play a significant role in most anxiety disorders. The emotional memories stored in the central part of the amygdala play a role in anxiety disorders involving distinctive fear while hippocampus encodes these events into memories.

We face anxiety almost every day, but if it continuous for a longer period of time it is time to worry. Physical symptoms of anxiety are the feeling of laziness, dizziness, fatigue, having irregular sleep patterns, sleep disturbances, body aching, excessive eating, and loss of appetite. Mental symptoms include feeling of loneliness, helplessness, heightened sensitivity, isolation, panic, and irrationality.

 

Due to the increasing trend of nuclear families, there is less communication between family members. And due to both parents working full time or due to separation in the family, children do not receive the affection they need. Anxiety is getting hold of a huge portion of the adolescent population who get into substance abuse such as cigarettes, alcohol and drugs starting in their mid-teens and develop its dependency. In addition, due to competitiveness in educational institutions and in the job market, many people suffer from anxiety.

Those who suffer from anxiety either do nothing at all and suffer in silence, or some may take medications which may be ineffective or could lead to deteriorating health conditions. Here are seven natural remedies to win the battle over anxiety:

Engage in relaxation and physical activities: It helps to be involved in relaxing activities such as meditation, deep breathing and muscle relaxation exercises, and light physical exercises such as walking, yoga etc., which help to cope with anxiety. Exercising regularly helps the body to release endorphins which in turns will help you to get a sound sleep.

Spending time with people: Try to understand the feelings of family and friends. Figure out why a certain person is acting stubborn, agitated or is in a rage. As social beings, it is necessary to express emotions in both pleasant and distressing situations. Spend time with people with whom you can share your sentiments. Go on picnics, hikes, day trips or a vacation, and engage in family gatherings and celebrations. Add humor and group activities to your life. Make phone calls rather than sending texts or engaging in social networking sites.

Create a friendly environment

Parents and children must have a favorable environment to share their deepest thoughts. Emotions shouldn't be held back and assumptions should never be made. Parents should avoid arguing in the presence of children must always be avoided. And teachers and parents should be able to analyze children’s situations and have frequent communication with them to make a collective effort to keep children mentally healthy. While at work, communicate properly with your coworkers and the higher authority.

Manage your budget

Be careful while managing your finance as financial stress takes away self-esteem. Cut spending on unnecessary services, subscriptions, and purchases. Let everyone inside the family know the financial capabilities so that there aren’t high expectations and outrageous demands. Follow the economic route, and fulfill only realistic and necessary demands.

Plan ahead

Be productive, not busy. Stay within time-frame and stay organized. Set specific reachable goals and work on a schedule. Manage everything so you can develop a good habit or get rid of bad habits.  Make proper arrangements before getting started on a task. Prepare ahead so that you do not panic when unexpected situations arrive. Practice adequately for your performance and stay motivated.

Eat and sleep well

Have a balanced diet and consume foods with nutrients such as vitamin-B, Omega-3s and whole-grain carbs. Cut on sugar, caffeine, and processed food from your diet and opt for more organic foods such as green tea, salads, fruits, eggs, nuts and yoghurt. Avoid alcohol and cigarettes. An undisrupted seven to nine hours of sound sleep is necessary. As the old saying goes: early to bed and early to rise makes a man healthy, wealthy and wise.

Promote positive thinking

Engage in a hobby which lets you express your gratitude to the society. Visualize a calm situation and think of positive changes. Give out a helping hand and reach out to the community. Accept your anxiety and realize it's only playing tricks on you. Get busy with life and don’t spend pointless hours pelting yourself with negative thoughts.