Anxiety can be particularly prevalent in urban environments due to various factors associated with city living. Here are some aspects of urban life that can contribute to anxiety:
Anxiety can stem from a combination of factors, including genetics, brain chemistry, traumatic experiences, chronic stress, personality traits, medical conditions, and major life changes. Understanding the potential symptoms can aid in recognizing triggers and seeking appropriate support and treatment.
On noticing any of the following symptoms it is recommended to get in touch with a professional and introduce some lifestyle changes.
Symptoms:
1. Excessive worry: Feeling a constant sense of unease, worry, or impending doom.
2. Restlessness: Being unable to relax, feeling on edge, or having difficulty staying still.
3. Fatigue: Feeling tired or lacking energy, even without physical exertion.
4. Irritability: Having a shorter temper, being easily agitated, or experiencing irritability without a clear cause.
5. Difficulty concentrating: Finding it hard to focus, experiencing mind wandering, or having memory issues.
6. Sleep disturbances: Having trouble falling asleep, staying asleep, or experiencing restless sleep.
7. Muscle tension: Feeling muscle tightness, aches, or tension headaches due to anxiety.
8. Rapid heartbeat: Experiencing an increased heart rate, palpitations, or a pounding sensation in the chest.
9. Sweating and trembling: Noticing excessive sweating, trembling hands, or shaky limbs.
10. Gastrointestinal problems: Experiencing digestive issues like stomachaches, nausea, diarrhea, or irritable bowel syndrome (IBS).
Not so talked about anxiety symptoms
When I struggle with anxiety, My hands get sweaty and my feet get cold. There is also a faint feeling of existentialism and thinking that this restlessness will last forever.
“My soul is impatient with itself, as with a bothersome child; its restlessness keeps growing and is forever the same. Everything interests me, but nothing holds me. I attend to everything, dreaming all the while. "
Self care routine
It's important to note that anxiety is an emotion. And it will serve it's purpose whether it makes you uncomfortable or not. The best way to deal with anxiety is to not run away from it and maintaining a routine which helps us to embrace these worries and process them.
1. Establish a regular sleep schedule: Aim for consistent and adequate sleep. Create a bedtime routine that promotes relaxation, such as avoiding screens before bed, reading a book, or practicing relaxation techniques.
2. Engage in regular physical exercise: Physical activity helps release endorphins, which can improve mood and reduce anxiety. Find activities you enjoy, such as walking, jogging, yoga, or dancing, and incorporate them into your routine.
3. Practice mindfulness and relaxation techniques: Incorporate activities like meditation, deep breathing exercises, or progressive muscle relaxation into your daily routine. These practices can help calm the mind, reduce stress, and manage anxiety symptoms.
4. Maintain a balanced diet: Nourish your body with a well-balanced diet that includes fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid excessive caffeine and sugar, as they can exacerbate anxiety symptoms.
5. Limit screen time: Take breaks from screens, including smartphones, computers, and TVs. Engage in activities that don't involve screens, such as spending time in nature, reading, drawing, or pursuing hobbies.
6. Prioritize self-care activities: Set aside time for activities that bring you joy and relaxation. This could include taking baths, practicing self-compassion, journaling, listening to music, or engaging in creative outlets.
7. Connect with others: Cultivate and maintain a support network of friends, family, or support groups. Regularly connect with loved ones, engage in meaningful conversations, and seek social support when needed.
8. Set boundaries and manage stress: Learn to say no when necessary and prioritize your well-being. Identify stressors in your life and develop healthy coping mechanisms to manage them effectively.
9. Engage in activities that promote relaxation: Explore activities that promote relaxation, such as taking walks in nature, practicing yoga or tai chi, getting massages, or enjoying aromatherapy.
10. Seek professional help when needed: If anxiety persists or becomes overwhelming, seek support from a mental health professional. They can provide guidance, therapy, and additional coping strategies tailored to your specific needs.
Remember, self-care is an ongoing process, and it's important to listen to your needs and adapt your routine accordingly. Finding a balance that works for you and incorporating self-care practices into your daily life can contribute to managing anxiety and promoting overall well-being.
How to maintain routine like these?
1. Prioritize self-care and make it non-negotiable.
2. Schedule dedicated self-care time in your routine.
3. Start small and gradually add more activities.
4. Be consistent and make self-care a regular habit.
5. Stay flexible and adapt when needed.
6. Seek accountability and support from others.
7. Reflect, adjust, and personalize your routine to meet your needs.
Note:
Listed above are just efforts we can put from our side to manage anxiety but don't forget to Seek professional help: If urban-related anxiety persists or significantly impacts your daily life, consider consulting a mental health professional. They can provide guidance, support, and personalized strategies to manage anxiety in an urban context.
Finally, breathe, journal and reflect.
The more accepting you are of anxiety, the easier it gets to manage it.
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