How to handle anxiety Part2

Hey world we are back to the same topic of mental health, the goal is to raise awareness on mental health for we saw that  it is something we tend to forget, or dont give much time. Before I continue I would like to remind people who didn’t read the first part to go back and please check Part 1 so that you don’t miss anything and stay on track. You will thank us later lol 😆 

Why are we taking too much time talking about it?.

The reason is that most of us are not well informed and educated due to the stigma or the way it is considered as  something shameful. Which is not! 

We also chose to talk about this because in this time with the Covid-19 , everywhere in the news we are hearing about people dying ,there’s  fear trying to take place in our mind and nobody knows where this is going to end. But we can still choose to have hope over fear, because fear is associated with a lot of the emotions we’re seeing which are: anxiety, depression, anger and high levels of stress. 

In this new post we are about to share what we need to include into our daily routine so that we can handle anxiety and also how to create your own system that is going to lead you achieving your main goals ( Handling anxiety)

   

      Highly recommend Habits to have for better mental health

• Physical activities :  I know exercising is not something we all enjoy doing, but one of the best things we can do for our mental health is to be physically active, doing exercise boosts our body’s production of endorphins which are hormones that help us relax and reduce the amount of stress hormone in our body called cortisol. ( people who regularly deal with anxiety are mostly recommend to do everyday a physical activity doesn’t it have to be intense exercise , but of those that is not regular you can do 3 time per week intense exercise)

• Eating a balanced diet:  food plays an essential role in our mental health, there's been some research that shows how a healthy diet can reduce the risk of depression and anxiety, there are healthy foods that can also be a mood booster. Guys this is real, the way you eat everyday has an impact to your mental health , one day i was talking to a friend who went through depression when she lost her best friend into a tragic way ;told that when she started seeing a Psychologist therapist to help her to get through the process and to stop her depression, her therapist prescribed foods to eat to boost her mood and reduce depression.

• Reach out to others, get  involved:  to be present for someone else’s life , to participate in activities in your community that brings purpose into your life will remind you how much your life is significant and very important to others.

• Detox your mind before laying in bed:  to do something that can help you to put all the  toxic thoughts out , it can be writing them down or talking to someone who can give you a fresh perspective or organization of your space. For me another way to detox my mind is to do a sincere prayer where I express my fears and worries then surrendering them to God so that I can receive his peace that he promised me. (You can only find peace in the one who is peace)☺️

• Rest: to have enough sleep should be something we should all of us take seriously because  lack of sleep effects on mental health, according to an article published by Harvard Health Publishing,people who have insomnia and other sleep disorders already have a high risk of depression and anxiety additionally research has shown that treating the sleep disorder really improves mental health issues. Without forgetting to mention that lacking enough sleep can cause lack of concentration, the National Sleep foundation acknowledges that lack of sleep leads to a disability to focus which leads to poor  performance in school or work and also starting procrastinating 😩. Normally adults need to sleep 7-9 hours, not over or less.

⚠️  Let us make all those 5 habits a priority( doing physical activity, eating a balanced diet, reach out to others,  detox your mind before laying in bed and to rest) , don’t try to do one of them and neglect the other one , both of them need to be acknowledged and rehearsed over and over again.

   How to create your System 

I am excited to talk about this because it has changed my life when I learned that the moment you set a goal you also need to set a system that is going to help you  achieve your goal.   

«  The purpose of set goals is to win the game, the purpose of building systems is to continue playing the game and embracing the journey »

 

1. One thing first is to know or to have a solid why! Your why needs to be powerful so that it can keep you on track. Because in the moment you feel giving up you are going to remind yourself *why*you have set that goal ( Handling anxiety) 

2. Second thing is to execute your what, like for example if it’s to include physical activity in your daily routine or to improve your diet. 

3. Assess and adjust your system always, this means to remember to evaluate what you have already been executing. And have an eye on your habits and needs, evaluate your progression and if  adjustment is needed do not compare yourself with what is currently trending. Also being creative on your activities to make them enjoyable for example if you don’t like running you can try swimming etc. 

I want to finish by saying please remember to be easy on yourself and if necessary look for professional help  because some of us need a deep cleaning in our mind so that we can have the fresh start we want. 

Hope guys to see you soon for the next convo.

          

 with great, great and great Love 🤍

Igicaniro