4 tips to reduce internal anxiety

4 tips to reduce internal anxiety

The global pandemic and the state of emergency declared in the country have created an additional emotional burden for many Latvians. When internal anxiety and stress start to interfere with everyday life, people often try to alleviate it with sedatives - their demand has increased by 20% in the last month, according to the data of the pharmacy network "Apotheka".

This unprecedented situation can cause stress, fear and anxiety for both adults and children. At the moment, there are different, even radically different, behaviors in society - there is a part that does not seem to worry at all and continues its daily routine, and others who perceive the situation as very acute. Stress can cause fear and anxiety, affect sleep quality, eating habits, the ability to concentrate, as well as the desire to use alcohol, tobacco and other harmful substances, as a result of which health is put at even greater risk. It is best to deal with stress by changing daily habits, and only if this fails, look for other solutions.

1 Exercises

Regular physical activity can help reduce stress and anxiety by releasing "happiness hormones", improving sleep and well-being. Everyone needs to find the exercises or activities that seem most appropriate - they can be, for example, walking, dancing or yoga - now a variety of classes are also available online. Activities such as walking or running, which involve repetitive movements of large muscle groups, can be especially helpful in reducing stress. It is important to remember that outdoor activities must also keep a distance from others.

2 Sharing emotions

It is quite normal to feel grief, stress, confusion, fear and even anger, but communication with people you trust - family and friends - can help you overcome difficulties. At a time of social distance, technology must be used for communication.

3 A balanced diet

As everyday, it is necessary to follow a complete and balanced diet. Spending time at home, you can focus on trying new recipes - the main thing is that the menu includes both carbohydrates and proteins and fats, as well as products containing fiber. It is advisable to avoid caffeine in the diet, such as excessive consumption of coffee, tea, chocolate and energy drinks, as they increase the body's excitement and may increase anxiety. It is also important to refrain from harmful habits - smoking and alcohol consumption.

 4 Deep breathing exercises

Deep breathing exercises are rightly considered an effective method to reduce internal anxiety. To perform the exercises, the body must be relaxed and take seven to ten deep breaths and exhales. Inhalation should be given through the nose and exhalation through the mouth. Each exhalation should be twice as long as the inhalation. This exercise should be done once or twice a day.

If the situation of affairs doesn’t’ prolong in spite of varying every day habits, it is needed to consult a pharmacist. Tell the pharmacist about your feelings, observations and wishes, he will definitely find and suggest the best solution. Phytotherapy or treatment with herbal drugs and their preparations are often used to reduce anxiety. Medicinal herbs that have long been known as sedatives and are most commonly found in these preparations are extracts of valerian root, lemon balm and mint leaves, which together enhance and improve the sedative effect. which also contributes to difficulty falling asleep, it is recommended to drink warm tea before bed - its body will relax and help to fall asleep, "says" Apotheka "certified pharmacist Alina Fleišmane.