10 Effective Strategies for Relieving Anxiety and Cultivating Inner Peace

Anxiety is a common health condition for which people visit a health care provider. Almost 30% of individuals feel anxiety during their lifetime, out of which only 27% receive medical treatment, and nearly 8-10% receive adequate treatment.

People with anxiety typically experience two types of symptoms:

1. Psychological Symptoms (Mind-related Symptoms):

   • Agitation

   • Sadness of mood

   • Irritability

   • Disturbed sleep

   • Worrying about small things

   • Dizziness, etc.

   • Fearfulness

2. Somatic Symptoms (Bodily Symptoms):

   • Palpitations

   • Sweating, usually on hands and face

   • Trembling

   • Suffocation

   • Nausea

   • Anorexia

   • Altered bowel habits

   • Urinary symptoms

Some individuals have fewer symptoms, and some may have more symptoms. It is not necessary for an individual to have all the symptoms. People with anxiety usually say that there is always something going on in their mind.

Causes: The main reason for anxiety is stress. It could be work-related stress, study-related stress, financial stress, disease-related stress, emotional stress, etc. People with mild symptoms don't need pharmacotherapy; assurance and counseling are sufficient. However, those with moderate symptoms may need pharmacotherapy in addition to counseling.

Things to do in anxiety:

1. Daily exercise: With daily exercise, an individual will feel energetic.

2. Eat a healthy diet: Take leafy green vegetables, keep munching on fruits.

3. Engage yourself in good hobbies.

4. Play with pets.

5. Enjoy nature.

6. Listen to music.

7. Engage yourself in social activities.

8. Read books.

9. Play with kids.

Things to avoid in anxiety:

1. Avoid substance abuse: Avoid the use of alcohol, cannabis, and other habit-forming narcotics.

2. Avoid negative thoughts.

3. Avoid discussing things that make you anxious.