Write an article based on this "Seek out social support even if you don't want to seek it. Make sleep a priority. Get daily physical exercise. Eat a balanced diet. Reduce your consumption of alcohol and other depressants. Take care of yourself."
People with strong social connections tend to cope with different life circumstances in a healthier way than those without these connections. Make new social connections to support you as you manage your anxiety. Join a local support group for anxiety-sufferers, participate in a religious or spiritual organization, or get together frequently with your favorite group of close friends. Having a sense of belonging and reassurance from others can have drastic effects on overall health. In fact, research shows that elderly individuals with poor perceived social support were at a higher risk of mortality. Feeling lonely may be more dangerous to your health than obesity and could shorten your lifespan similarly to smoking 15 cigarettes a day. For that reason, it's important to spend time with others. Sleep and anxiety have a complex chicken-or-the-egg relationship. A lack of sleep can cause anxiety, and anxiety can result in sleep disturbance. To gain control of your anxiety, focus on getting at least seven hours of sleep each night. Use the following tips to get adequate shut-eye: Allow your body to adjust to sleeping on a regular schedule. Go to bed at the same time each day. Turn off electronics 1 hour prior to bed. Make your bedroom environment comfortable and strictly for sleeping. Get your bedroom cool and dark. Exercise, but not in the 2-3 hours before bed. Develop a winding down ritual to follow nightly. Use aromatherapy like lavender scents to promote relaxation. Don't drink caffeine after noon. Avoid eating right before bed. Spend time in the sun every day. Quit smoking (nicotine can affect sleep). Don't drink alcohol in the 2 hours before you go to bed. In addition to maintaining overall physical health, exercise can have a profound impact on mental well-being. Physical activity generates endorphins, which are the body's feel-good chemicals. As a result, engaging in exercise regularly can relieve stress and distract you from worries. Doctors suggest getting approximately 30 minutes of exercise each day of the week. If you can't do it all at 1 time, it's okay to break it up into 10 minute blocks. Walk, jog, row, or bike it's up to you. Just choose an activity that you will commit to. You may not understand the connection between what you eat and how you feel, but it's definitely there. Certain foods and beverages like refined sugar or caffeine, may worsen anxiety. Instead, drink plenty of water and eat healthy meals with a balance of fruits, vegetables, whole grains, low-fat dairy, and lean protein. Base your diet around fresh produce, fish, beans, legumes, nuts, whole grains, and healthy oils, which support mental health. However, cut out processed foods and treats, which can negatively affect your mental health. Prebiotics and probiotics are both essential to your gut health. While you can take supplements, you can also find food sources. Eat fruits and vegetables that are high in fiber to increase your consumption of prebiotics. For instance, eat asparagus, tomatoes, mango, onions, apples, and bananas. For probiotics, eat yogurt with live or active cultures, sauerkraut, kimchi, miso soup, kefir, tempeh, and kombucha. There are heaps of research connecting caffeine to increased anxiety. Caffeine has been found to increase anxiety, depression, and hostility. Avoid caffeine in soda, coffee and tea (go for decaf), and even chocolate. You might drink alcohol to ease anxiety but find that it eventually worsens your condition. Look for a healthy outlet to stress and anxiety, such as listening to music or calling a friend, rather than turning to drugs or alcohol. When battling a mental illness such as anxiety, you might become so focused on getting better and fulfilling responsibilities that you forget to practice regular self-care. Follow a routine to make sure you take care of your basic needs every day, like eating regular meals, bathing, and brushing your teeth. Additionally, do something for yourself every day to relieve stress. Make it extra special so that you have something to look forward to daily. Clean your living space weekly so it doesn't get too messy. Additionally, pay your bills each month on a set day. Give yourself something to look forward to each day, whether it is a talk with a friend, a dip in a hot bath, your favorite cup of (decaf) tea, or your favorite sitcom. Set this aside as "me time." Do whatever you need to do to de-stress, there's no one right answer for everyone.