In everyday life, anxiety’s emotional and physical symptoms are the major cause of sleep problems, poor concentration at school and work, increased heart rate and many more serious issues.

Stress and anxiety are emotional and physical responses to perceived dangers. And since that is why most people aren’t running from tigers or gathering or hunting in the woods, it is often the small things that put people over the edge: loosing keys or forget wallet when already getting late from work, morning rush hours, over-loaded e-mail inbox, so on and so forth. Luckily you can easily beat this stress with a few easy changes by adopting little things:

1. Get enough sleep

People who take inconsistent sleep have some serious issues. This not only affects negatively on our physical health, but also contributes to overall stress and anxiety. Especially when feeling anxiety or stress, try to take a full seven to 10 hours sleep and see how this sleep do for those anxiety levels throughout the day.

2. Smile

When tired from long working hours, why not take some break to get some giggles on. According to the research, laughter plays a major role to reduce symptoms of anxiety and depression.

3. Declutter your brain

Physical clutter = mental clutter

Remember, it is difficult for you to feel relaxed in a messy workspace and also it may seem like your work is never-ending that automatically increase stress in you. So, take a 15-20 minute break from your busy schedule to tidy up your work area and then make your habit of keeping your living or work space clean and anxiety-free. It will help you think rationally, and there would not be any place for anxiety.

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4. Express gratitude

According to the studies, expressing gratitude helps people reduce stress and anxiety, especially when we are well-rested.

5. Eat well

Anxiety and stress throw our body totally out of wallop. This might change our appetite or also might crave for certain foods. In order to give your body proper support, eat foods that are rich in nutrients such as Omega-3 and vitamin B as well as whole-grain carbohydrates. Studies have found that vitamin B and omega-3 help reduce anxiety and depression symptoms. While on the other hand, eating processed and sugary foods increase the symptoms of anxiety and depression.

6. Meditate

Most of us have heard that meditation helps people relax. According to the recent research meditation increases the amount of gray matter in our brain, essentially rewiring the brain to take less stress. Also a number of studies highlight the positive effects of meditation on stress, mood and anxiety symptoms.

7. Create board vision

If the future seems scary and big, try changing your thoughts. Sometimes setting goals can increase the level of anxiety about future unknowns. Give yourself some time to create a vision board that creates excitement about possibilities and projects to come. And for those people, who are not the crafty type, try creating a vision board using Pinterest. While creating the board, try using the T.H.I.N.K. Tool: Is my thought kind, necessary, inspirational and true? If not, it is better to dump your thought.

Author Bio:

Patricia Malek is master in the English language and is working as a freelance content writer since 2012 at help with coursework. Besides writing she also has a great passion for music and love to play guitar.

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