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“About 10 percent of the population in Singapore suffer from anxiety and depressive disorders,” says Leslie Lim, a senior consultant psychiatrist at Singapore General Hospital (SGH). Mixed in with our fast-paced lives, and the fact that women are at higher risk of developing it, is there something that you should be worried about?
What is it
According to the department of psychiatry at SGH, “anxiety disorder” actually refers to a couple of mental conditions (such as generalised anxiety disorders (GAD) or panic disorders) that include experiencing overwhelming feelings of stress, fear and worry. It is also often tied to depression.
How to tell if you have it
We all get those feelings every now and then, but when it reaches a point whereby there is no reason behind it, or other aspects of your life are affected – that’s when something is wrong. However, different people experience different symptoms because of the varied conditions.
How you get it
Often, past experiences that were traumatic or life-changing are the villains in the narrative. For some, it’s an offset of low self-confidence, a hectic lifestyle, or its simply biological.
What to do
The first step is always to acknowledge that you might have the condition, but accepting may be a tough feat – so keep in mind that taking this tiny step brings you closer to a more fulfilling life.
Once you accept it and seek professional help, try out more of these baby steps, curated from my past experiences and professionals too.
https://www.herworld.com/wellness/living-anxiety-7-little-things-you-can-do-change-better-mental-health-self-improvement/
7 things to ease anxiety
Get a diary
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Because you’re often bombarded with negativity, your mind would be cluttered. Whenever you feel like exploding, write down whatever is on your mind. Then next to it, write down a solution to the thought, or twist it to be a positive one.
Jotting these down would first of all, clear your mind, and secondly, help you voice out your concerns (which is rather difficult). When you counter it, you’ll have either solved a problem, or realised that there was never one to begin with. You would have also practiced being optimistic.
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Have a to-do list
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When you’re at home or in the office, whip out your list first thing in the morning and decide what needs to be done. Having a systematic approach will help you breakdown your big projects into little ones, and will keep you focused on what to do next.
At the same time, prioritise what needs to be done. If you need help with a task, or don’t have enough time, ask for help.
Tip: Having a list that’s easy on the eye helps too, since it’ll boost your mood. Find pretty stationary.
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Learn to relax
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Living in a quick-paced lifestyle with deadline after deadline leaves little room for relaxation. Jerilyn Ross the director of The Ross Center for Anxiety and Related Disorders says to “Do yoga, meditation, or get some exercise (which is) a terrific outlet for anxiety.”
Besides that, having little pockets for breathing helps too. Whenever you have an inkling of anxiety, take a deep breath. As you exhale, imagine the negativity leaving, and enlighten yourself.
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Bring in nature
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Having a house near the beach or park isn’t always accomplishable. So instead, try to leave a plant or pictures of nature at the places you spend a lot of time at.
This will boost your mood, lower your blood pressure, heart rate, muscle tension and stress hormones too, which elevate when you’re anxious, says Malinda Ratini, an experienced family practitioner and medical writer.
If you could, make it a point to go to the park every now and then for the full effect.
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Invest in essential oils
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Scientists believe that smells can alter your mood and emotions, just as how they can remind you of a sentimental memory.
Smelling flowers or herbs like lavender, rosemary, and chamomile help to calm you down. So either rub the oil onto your wrists and neck, or on your clothes.
Alternatively, you could get an aroma diffuser which will do the same job while purifying the air around you.
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Have sex
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That might be the last thing on your troubled mind. But according to sex therapists once you get into the swing of things, it can make you feel a lot better. During sex, your brain will be flooded with oxytocin and neurohormones that help fight anxiety.
Besides that, having a healthy sex life with your partner will make you healthier and happier too – which means you’re less likely to feel anxious.
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Get enough sleep
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It’s a necessity that we need more than usual. Because of how much thinking is done, you need to rest and recharge your brain and body, ready for the next day. From my experience, not getting enough sleep makes me more restless, and my mind is more aware of possible problems that could (but most probably won’t) arise. So always make sure to get enough sleep.
If you have trouble sleeping, try blocking out any lights. Then play calming music – which you can easily find on YouTube – and drip some lavender oil on your pillow.
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ALSO READ: 8 THINGS YOU CAN DO AT HOME FOR A STRESS-FREE 2018