In today’s fast paced world, anxiety has become the most concerning form of mental illness. As per World Health Organisation (WHO), approximately 301 million people were affected by anxiety disorder in 2019, symbolising the need to address this crucial issue (Source). However, today, there are ways to combat anxiety disorders as well. This article will cover the top seven ways to reduce anxiety physically, mentally and spiritually.
Regular exercises
As per the study conducted by the Anxiety and Depression Association of America (ADAA), at least 5 minutes of aerobic exercise daily can lead to significant reduction in the anxiety levels (Source). It also helps in improving fitness. Some of the basic exercises are listed below:
- Walking: Walking is a basic exercise which improves physical as well as mental health. Walking in a natural environment further improves your breathing cycle as well. Other exercises include running and jogging.
- Swimming: Swimming is one of the most popular and all rounder exercises which boosts physical and mental health, thereby reducing stress levels.
- Jumping Rope: It is a basic exercise typically done in various indian homes. It includes concentration, physical workout, and increases stamina as well. Overall, it results in reduction of stress.
Maintain a healthy diet
A healthy and balanced diet plays a crucial role in improving one’s mental health. Deficiencies in key nutrients like magnesium, omega-3 fatty acids, and vitamins B are responsible for elevating anxiety levels. Include the following food items in your diet to make it nutrient-rich:
- Magnesium Rich Foods- Spinach, almonds and avocado.
- Omega-3 Fatty Acids- Includes walnuts and flaxseeds.
- Avoid caffeine and sugar as they enhance anxiety symptoms.
Limit screen time
Excessive screen time, especially on social media, can increase anxiety levels to a greater extent. It has been noticed that anxiety issues are directly proportional with the extended exposure to screen, increasing the need to manage it wisely. Below mentioned are some effective ways:
- Limit yourself on social media by setting time limitations.
- ‘Do Not Disturb’ or ‘DND’ helps to find your space as distractions begin with a single notification.
- Spend more time with friends and family by engaging in real-time hobbies.
Sleep properly
Poor sleep cycle is a symptom as well as a contributor to anxiety. The National Sleep Foundation recommended that an adult requires 7-9 hours of sleep a day to maintain good mental health. (Source). Let us examine some tips for a better sleep:
- Avoid screens at least one hour before bedtime.
- Set a calming bedtime routine, such as reading or taking a warm bath.
- Stay consistent with your sleep schedule.
■ Also Read: Maintaining Good Mental Health: A Comprehensive Guide
Connect with people
Strong social connections can significantly reduce stress through various psychological, emotional and biological mechanisms. A good company can navigate your stress and anxiety into common interests, like going for a vacation, eating out, and many others, and vice versa. Therefore, it is very crucial to have good people around you. Let us know some strategies to connect with people around you:
- Arrange regular get together with friends and family.
- Join community groups and volunteer activities.
- Surround yourself with positive and supportive people.
Practice gratitude
By practicing gratitude on a regular basis, one can easily shift the negative thoughts and emotions to positive ones. In certain studies, it was found that gratitude reduces stress and fosters resilience. Below mentioned are some of the strategies to easily practice gratitude:
- Maintain a gratitude journal and write down at least three things you are grateful for.
- Appreciate someone directly for their positive efforts towards you.
By incorporating these simple and effective strategies in daily routine, one can cultivate a calmer and resilient mind. Always remember, small efforts towards building the right Way of Living can always help reduce anxiety and stress.
Embrace Right Way of Living
In the absence of a path leading to true happiness, one may feel stress and anxiety. The right way of living is not just limited to having the right person and things around you, rather it has a more profound meaning. It is deeply rooted in connecting a soul with its spiritual purpose, thereby enhancing the standard of living by the power of God.
Presently, Jagatguru Tatvdarshi Sant Rampal Ji Maharaj is imparting the true spiritual knowledge and the true method of worship to all the seekers. The authentication of proofs as outlined by Him from our sacred texts supports His teachings and method of worship, confirming that He is indeed the Complete Saint we have been searching for.
Furthermore, the method of worship given by Him not only reduces stress and anxiety but also transforms the life of the devotee physically, mentally and financially. All of this is done by the power of Supreme God Kabir. In order to learn more, visit www.jagatgururampalji.org to order His free sacred book ‘Way of Living’ or else watch His spiritual sermons at ‘Sant Rampal Ji Maharaj’ youtube channel.
