When was the last time you felt really anxious? Was it the night before a big exam or that time in the supermarket when your toddler wandered off? In these situations, it’s perfectly normal to experience short-term anxiety which disappears after the event. However, if anxiety plays on your wellbeing in an on-going way that severely limits your daily life; your mental health may be affected by Generalised Anxiety Disorder (GAD).
GAD tends to affect your wellness with a multitude of worries, rather than one specific problem or event. Often, this anxiety is unwarranted and can last for more than six hours. Symptoms of GAD include insomnia, easy startle response, fatigue, irritability, muscle tension, headaches, inability to relax, trembling, twitching and feeling out of breath. Mild and moderate symptoms mean that you can probably maintain most of your regular activities, but your co-workers or loved ones may notice that you always anticipate the worst possible outcome. However, severe symptoms may leave you housebound. This will require medication or cognitive-behavioural therapy, but there are also a few simple, but scientifically-proven, changes that you can make to reduce your anxiety levels.
1. Diet
According to an American Journal of Psychiatry study, women who ate a diet of fast food, processed foods, refined grains, sweets and beer are more likely to be depressed or anxious than those who eat a more “traditional” diet of vegetables, fruit, whole grains, meat and fish. Try to eat tryptophan-rich foods, such as cheese, peanut butter, nuts, sesame seeds, oats, milk, poultry and bananas, as these increase your production of serotonin.
2. Meditation
The Transcendental Meditation (TM) technique, has been scientifically proven to produce a deep state of relaxation in the body as well as brain wave coherence. When researchers analysed 146 studies on the TM technique, they found it was twice as effective in reducing anxiety as other techniques, including Relaxation Response, Progressive Muscle Relaxation and EMG Biofeedback.
3. Exercise
A publication from the President’s Council on Physical Fitness hailed the benefits of the following exercise practices:
- Aerobic exercise compared to weight-lifting
- A 12-15 week exercise regime rather than a shorter routine
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