The numbers show that anxiety disorders are the most common mental illnesses in the U.S., affecting 40 million people every year. Although anxiety is manageable, only a small percentage of people get proper treatment.
This mental health problem can aggravate other health conditions you may have, including heart problems. To protect your heart and support proper heart rate, you need to manage anxiety. Follow seven tips below to manage anxiety heart rate easily and effectively.
1. Take a Deep Breath
One of the most common symptoms of anxiety is shortness of breath. You feel like it’s difficult to catch a breath and start gasping for air. The easiest thing you can do to manage your anxiety and the symptoms that come with it is to practice deep breathing.
Taking slow, deep breaths allows you to reduce anxiety because you’re more focused on your breathing rather than the source of anxiety.
A growing body of evidence confirms that deep breathing is not only effective for anxiety management but can also benefit your heart.
You may want to take ten deep, slow breaths next time you experience anxiety. Focus on every count and every breath.
2. Tackle Negative Thoughts
Negative thoughts are a major source of anxiety. Self-criticism is common, and most of us have experienced it at one point or another. But for some people, it’s easier to combat negative thoughts than it is for others. When left unmanaged, these thoughts keep multiplying, growing, and only adding to your anxiety.
Therefore, managing anxiety and improving heart rate also requires you to tackle those negative thoughts. Keep in mind it’s normal for them to come across your mind, but those thoughts are usually irrational.
Every time something negative comes to your mind, think of at least two positive reasons that prove those thoughts are wrong.
3. Get Enough Sleep
Sleep-deprived people are more likely to experience symptoms of anxiety. When you don’t get enough sleep, the levels of the stress hormone cortisol increase, that’s why you’re more anxious, and all other symptoms intensify.
Every human being needs to get enough sleep to function properly. You need it for both physical and psychological help. Sleep benefits your heart, brain, mind, everything.
Strive to get seven to nine hours of sleep every night.
Keep in mind that the duration of sleep is important, but the schedule also matters. The best thing to do is to go to bed every night at the same time and wake up every morning at the same time as well.
4. Try Aromatherapy
Aromatherapy is a holistic healing treatment that focuses on natural plant extracts to promote health and wellbeing. Although aromatherapy is widely prevalent, skepticism is still out there. Evidence shows that aromatherapy can, indeed, help people with anxiety.
Versatility is a major advantage of aromatherapy. You can set it up in the way that works best for you. Some people prefer scented candles, other essential oils, or incense. Scents such as lavender, sandalwood, and chamomile can be incredibly soothing. Choose calming scents and the best aromatherapy method to banish stress and feel better instantly.
5. Practice Yoga
Yoga has been around for centuries, and it is well-known for its tremendous potential to improve both mental and physical health.
Yoga reduces the impact of exaggerated stress responses and could be helpful for both anxiety and depression.
Additionally, yoga is a low-impact exercise that benefits your heart, as well. While it may seem yoga is complicated, if you’ve never done it, the reality is different. There are many easy poses you can do as a beginner and work your way up.
6. Avoid Triggers
Symptoms of anxiety tend to develop due to some trigger. For every person that trigger may be different. For some people, it’s a specific situation and other types of negative stimuli. The goal is to identify your triggers and do your best to avoid them. If you can’t avoid triggers entirely, then reduce your exposure to them. This will help you keep anxiety under control, and thereby protect your heart health.
7. Ask for Help
Don’t be afraid to ask for help with managing anxiety. It’s not uncommon for people to avoid sharing their problems with others. They feel like anxiety is a weakness, and they should cover it. But covering the problem only aggravates it. Do the opposite. Acknowledge symptoms of anxiety, consult a therapist, connect with other people, and ask for help and support from loved ones. This is the healthiest way to manage your anxiety and protect the heart at the same time.
Knowing you have support allows you to tackle symptoms of anxiety and its triggers more successfully. This means your heart rate won’t escalate.
Easy way how to monitor your heart rate and share this meaningful information with your doctor is through personal ECG/EKG device and app use. These solutions in the blink of an eye evaluate your normal heart rate and heart rhythm trend. So that you can make observations and change your activities for the benefit of your heart health.
Conclusion
Both anxiety and heart problems are common but manageable. Anxiety is complicated, but with our tips, it can be easier to put it under your control. As you manage symptoms of anxiety, you can also help normalize the heart rate. Now that you know what to do regarding anxiety, and heart rate strives to include these tips into your lifestyle.
