4 Strategies To Help Treat Your Anxiety

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    People who have a problem with stress or anxiety may experience their body reacting to real danger even if there’s only perceived or no danger at all. However, anxiety isn’t something that your body will be actively aware of as it’s a reaction to the outside world.

    In other words, when you’re anxious, you aren’t really in danger but you may feel as though you are. 

    Anxiety is when your body is reacting to a fear that it’s giving attention to, and it behaves as if you’re facing a real threat even though there may be none. Your heart may start racing, you may become dizzy, you may experience butterflies in your stomach, and your breathing may increase. 

    What Does Anxiety Feel Like? 

    On a physical level, symptoms can include chest pains or discomfort. Some people experience it as a tightening in their chest, while others experience it as a feeling of fullness. There may be sweating and shaking, or even difficulty breathing at times. Anxiety can also manifest itself as nausea, dizziness, or lightheadedness. Sometimes, there are involuntary movements or contractions in the body, although these are uncommon. 

    Anxiety usually starts in your upper chest and then slowly moves down through the neck to your shoulders. The symptoms of panic disorder are very similar to the symptoms of anxiety, though they’re not the same. Some people who experience anxiety attacks feel a tightening in their stomach, while others experience the sensation as nausea. People living with panic disorder can also experience chest pain or discomfort, heart palpitations, or increased blood pressure. 

    Anxiety comes in many different ways. Sometimes, it’s subtle and easy to ignore. At other times, it’s more apparent and harder to manage. For example, if you’re constantly worried about being fired, you can find yourself overworking yourself and becoming depressed. On the other hand, when you work at something, your anxiety will make you work harder. 

    Anxiety can change you in ways you wouldn’t expect. A lot of people who suffer from this condition tend to have problems with their finances, relationships, work, and other things in their life that don’t relate to their job. Stress is often just the symptom of a deeper, underlying illness. 

    When diagnosing panic attacks or generalized anxiety, you will want to get some psychological tests done. These tests can help you determine whether you’re suffering from a panic attack disorder or from a more serious condition such as generalized anxiety disorder. Your doctor can also test for depression, substance abuse, or other conditions that could be causing your anxiety. 

    Treat Anxiety Disorder Naturally Infographic

    What Are The Ways To Treat Anxiety? 

    Generalized anxiety disorder can be treated with medications that are often prescribed by your doctor. They will work to treat both the physical and psychological symptoms of anxiety. If you choose to go the natural route, you can use natural methods such as breathing techniques, relaxation techniques, meditation, or behavioral therapy.  

    Here are four strategies you can apply to treat anxiety without the use of drugs: 

    • Cognitive Behavioral Therapy 

    (CBT) is an outpatient psychosocial therapy that aims at enhancing mental health by addressing negative, self-defeating thoughts and behaviors. CBT focuses mainly on correcting and challenging distorted negative beliefs and behaviors, improving social adjustment, and developing personal coping mechanisms to solve present problems.  

    Cognitive behavioral therapy aims to help patients identify their inner strengths and improve their coping mechanisms. The therapist provides information and tools to enhance cognitive control for patients to cope with stress. Cognitive behavioral therapy encourages patients to explore their feelings and change negative self-talk into more positive thought processes. The patient must be able to perceive their behavior as rational and not irrational. 

    Cognitive behavioral therapy has been used for several decades. Some psychologists who use CBT in psychotherapy believe that patients may benefit from this therapy. For instance, patients with depression may have difficulty managing their negative thoughts. CBT helps patients overcome these negative thoughts by replacing them with more realistic ones. By helping patients identify and replace negative thoughts, CBT is effective in reducing depression symptoms. 

    • Exposure Therapy 

    Exposure therapy for anxiety is a method of treatment used to treat anxiety disorders. Exposure therapy uses the process of exposing patients to the trigger that leads to their anxiety symptoms. This involves exposure to the environment and inanimate objects that cause similar anxiety and exposure to stressful situations that create avoidance. Exposure therapy also aims to train the sufferer to face their anxiety triggers and conquer their anxiety attacks. 

    The duration of exposure therapy for anxiety depends on the individual. An exposure session generally lasts for fifteen minutes, but it may vary depending on the severity of the patient’s anxiety disorder.  

    A combination of exposure therapy and cognitive behavioral therapy often works best. CBT helps the patients change and understand their thoughts and behaviors to avoid being triggered by their phobias and anxiety attacks. Exposure therapy for anxiety helps reduce the intensity of panic attacks as it enables the patients to face their fears without letting it control them.  

    • Meditation 

    It can be hard to identify your problems or stressors when the symptoms seem to be all around you, but with a little bit of practice, you can start finding out what’s causing your anxiety and stress. 

    Meditation for anxiety treatment may seem quite simple, but it takes time to learn how to relax before you begin doing it. You may need to practice it on your own or in a group to get used to what you’re doing. It will take some time, but once you get the hang of it, you will find that it does work well to reduce your stress and anxiety.  

    Many people find that meditation can reduce their stress levels and the frequency of their attacks. Meditation helps open up their minds and gives them a chance to focus more on their breathing and the things around them, instead of focusing so intently on their problems or thoughts that they find they can’t breathe at all. 

    People who are constantly worried about their health often use meditation as a form of relaxation. They find that it helps them focus better on their physical and mental well-being. Many people discover that when they meditate, they can easily do more of the things they enjoy. They can stop worrying so much about their physical ailments and diseases. 

    • Physical Exercise 

    Physical exercise for anxiety is a way for you to regain control over your body and cure these symptoms.

    There are many types of physical exercises for anxiety that you can do at home, such as the following:

    a Stretching 

    b Cardio workouts 

    c Yoga 

    d Lifting weights 

    e Dancing 

    f Stationary biking 

    These exercises will also give you a great deal of energy, which will help you achieve good results in no time at all. These exercises will ensure that your body will be in perfect condition and give you complete health and fitness. You’re usually advised to perform some massage before starting exercise routines to relieve muscle tension and reduce anxiety. 

    Make sure you compliment your daily exercise with a balanced diet. If you regularly consume alcoholic drinks, you might want to reduce your intake. Substance abuse can affect anxiety. Having a good diet and a regular exercise program will also help you fight these types of conditions. 

    A good diet to reduce anxiety should also include a good number of fresh fruits and vegetables, as well as fish and lean meat. It’s also advisable to eat less sugar and salt, and, in particular, processed foods.

    It’s advisable to take in your daily dose of essential fatty acids and Omega-3 fatty acids for a minimum of three days, as these can help reduce anxiety and stimulate the brain. It’s also very beneficial to drink at least eight glasses of water per day.

    If you’re still unsure about the kinds of food to avoid and if you’re still on a diet, you should consider using a food diary to help you. This way, you can ensure that you’re consuming the right food in the correct amounts for your body.

    If you’re not eating correctly, you can benefit from a food diary as it can let you detect the source of the problem and tell you what needs correcting. You can also see where you’re missing out on certain nutrients if you don’t include certain types of food in your diet. With a food diary, you can see how much of which kinds of food you should be eating more or less of.

    Final Thoughts 

    Many people deal with the same problem. It can be hard to identify your problems or stressors when the symptoms seem to be all around you. But with a little bit of practice, you can start finding out what’s causing your anxiety and stress. 

    There are many forms of anxiety treatment, but only a few of them work. What you do and how you do it will largely depend on what’s causing your anxiety, and whether it’s something that you can handle on your own or if it needs a more holistic approach. The latter deals with all aspects of anxiety and helps you manage them as part of a bigger picture. 

    You may also want to look at a type of exercise to help you overcome anxiety. Yoga, meditation, or any other form of physical activity have been shown to reduce anxiety attacks. You must talk to your healthcare provider about these different strategies and maintain the best method to manage your anxiety.