3 Methods 18 Ways to Treat Anxiety

Anxiety is an emotional problem that everyone can experience from time to time. Feeling tense before giving a show or taking an exam, or even as long as you are very busy or a lot of thoughts is a natural thing. However, anxiety itself is more than just stress.

If anxiety is felt for a long time, and you can not defuse it, checking it out may be beneficial to you. Anxiety can arise in the form of mental health disorder, which triggers severe anxiety, panic attacks, social anxiety, and even obsessive compulsive disorder. If you suspect you suffer from excessive anxiety, consulting a psychologist or psychiatrist about this is the right move.

3 Methods 18 Ways to Treat Anxiety

Anxiety : flickr.com

Method #1 : Changing Lifestyle

Stop consuming food and / or anxious drinks. It may sound trivial, but changing your daily food intake has a big effect on your anxiety level. If you feel anxious, panicky, or stressed out every day, try to apply at least one dietary change below. Consider again the following anxiety-trigger food intake:

• Coffee. The most popular energy drink of all time may also be one of the main triggers of anxiety. If you drink coffee every day, try switching to non-caffeinated or water tea for a few weeks. Stopping coffee intake may be heavy, but in time can reduce your stress level.
• Sugar and flour. People often eat sweet and floury snacks (like ice cream, pastries, or pasta) to reduce stress because these foods can provide a sense of calm for a moment. In fact, the increase and decrease in blood sugar levels that occur after eating foods like this can actually cause emotional stress and stress.
• Alcohol. After a tiring day in the office, many people try to get rid of it with alcohol. Alcohol is like being able to keep stress away at a glance, but the after effects will relieve that relaxed feeling. Avoid alcohol intake, and if you consume it, be sure to return the body fluids to reduce the risk of a heavy hangover afterwards.

Enter the mood stabilizer food into the food menu. Maintaining health by going on a balanced diet is beneficial more than just stabilizing the mood. If the body gets the right nutrients, you will be better able to avoid anxiety while in a stressful situation. To avoid the negative effects of coffee, alcohol, and sugar on mental health, try to replace these foods with fruits and vegetables.

• Increase intake of antioxidant-rich foods such as blueberries and acai berries. Foods such as these can improve mood and lower the hormones responsible for stress.
• Foods rich in minerals such as magnesium such as whole grains (pasta and bread), maca roots, and seaweed. Most people do not get the recommended magnesium intake that can trigger a variety of symptoms, including anxiety.
• Foods and drinks containing GABA, a neurotransmitter that improves sleep quality and relaxation should be taken regularly. Some of them are kefir (fermented dairy products), kimchi, and oolong tea.

Try a sport that can relieve stress. Research shows that exercising regularly can ease the symptoms of daily anxiety while helping to overcome anxiety disorders. Exercising can increase the feeling of happiness, both as long as you do it and up to several hours afterwards. Cardiovascular exercise such as running or cycling also lifting weights and other muscle building exercises, can reduce anxiety.

• Consider trying yoga. The atmosphere of a comfortable yoga studio, and the opportunity to calm and focus your mind on yourself for about an hour makes this exercise very useful for calming anxiety.
• If you just imagine it makes you anxious, try starting from low intensity exercise regularly. You do not have to join a team or sign up for a gym to get enough exercise, just walking around the house can really help improve your mood every day.

Perform deep breathing exercises. Breathe deeply and slowly can instantly relieve your stress level. Most people breathe superficially by pulling air into the lungs and then blowing it out quickly. When we feel stressed, our breathing flow will tend to accelerate, which in turn will increase stress. So, try to emphasize abdominal breathing or diaphragm. Your stomach should bulge while breathing.

• Breathing deeply and slowly can bring in more air than lung breathing, and it can also help lower blood pressure, relax muscles, and soothe you.
• Try to breathe in 4 counts, hold it for 3 counts, then exhale it in 4 counts. Maintaining a breathing rate of 8 gusts or less in a minute will directly reduce anxiety levels.

Do what you love. Often, anxiety accumulates when you do not have a chance to take a break from life problems. So, spend at least 10 minutes a day to enjoy a soothing hobby or entertainment. These activities may include reading, exercising, playing music, or making artwork. The opportunity to channel tension will help to eliminate the anxiety of your mind in the short and long time.

• If you have a little spare time, consider following an activity course that interests you. If you like jewelry, consider applying for a ring making course. If you would like to learn a new language, follow a course held by a language teacher or consider enrolling in a program at an adjacent language institution.
• During your preferred activities, make a conscious choice not to think about stressors. Removing it from the mind allows you to enjoy the activity more easily, and prevent you from remembering it in the future.

Relax at home with friends and family. While at home, you should be completely free of anxiety. The house and the people you care about should be your place to relax. When facing a lot of pressure, take a little time and relax at home. Make sure you have enough time to spend with the people closest in a fun and stress free atmosphere.

• Soak in hot water, listen to soothing music, and avoid all the things that can worsen your anxiety.
• If no one accompanies you at home, call a friend, or ask someone to come. Spending time with someone you care about can make you feel good.
• Talk about how you feel with family members or friends. Say something like, "I'm feeling worried lately, and this feeling makes me unhappy. Have you ever felt it?"

Avoid excessive bustle. If you're busy all day, taking work home from work, and stressed out as you complete the school paper, you may be overwhelmed and increasingly anxious. Make a schedule of activities you should do and reduce a little other activities. Giving yourself time to face anxiety will help you overcome it in the long run.

• While spending time with friends on a regular basis is a good thing, doing this too often can create anxiety due to a disappointing fear and loss of time for yourself. Make a schedule to meet friends within a certain time span by leaving plenty of time for yourself on the sidelines.
• Learn to say "no" to multiple requests. Whether it's work or help, rejecting other people's requests from time to time is a natural thing.

Get enough sleep. Lack of sleep can make anyone feel tired and tired, and this will be worse for those who experience anxiety. Lack of sleep can make you anxious, and exacerbate thoughts that cause anxiety. So make sure to sleep 7-9 hours every night.

• Try to sleep and wake up at the same time every day. It is helpful to regulate sleep patterns and improve the quality of your sleep at night.
• If you have trouble sleeping or waking up, try using melatonin supplements. Melatonin is a hormone that the body produces to help you sleep soundly. You can buy this hormone in low-dose pills in most health food stores.
• Avoid using mobile phones, laptops and TVs one hour before bedtime. This equipment can interfere with healthy sleep and inhibit the production of adequate melatonin for the body due to sharp light.

Method #2 : Overcoming Anxiety with Mental Tactics

Face the source of anxiety that you can control. There are many different situations that trigger anxiety, and determining what exactly makes you anxious and coping with it will help. If you have not yet set up a tax report, for example, you may feel lighter after successfully completing it.

• Create a journal to help find out what exactly is damaging your mood. Writing down thoughts can often make you aware of the source of an unconscious anxiety, and inspire ways of coping with it.
• Although an anxiety source may feel out of control, you may be able to change something in it to reduce the pressure. For example, if you are feeling anxious about a holiday and visiting a big family, look for ways to deal with it differently. For example, try inviting big family into your home, so you do not have to travel. Or, hold an event at a restaurant so you do not have to accept them at home. Look for sides that you can control in any stress-triggering situation.

Avoid anxiety sources you can not control. If certain situations make you feel anxious, you may avoid them. If you do not like to travel by plane, and feel this fear will never subside, you can drive the car alone. Know your limits, and practice taking care of yourself. However, dealing with anxiety is very important if it begins to interfere with your life. For example, if the job requires you to travel by plane often, driving a car may not be a practical option so you should visit a psychologist to overcome anxiety about traveling by plane.

• If your financial, social, work or home conditions are decreasing, such as losing a job or getting poor work evaluation results, there are problems in personal relationships or other aspects of avoiding anxiety triggers, it's time you seek psychologist or psychiatrist help.
• If certain people in your life trigger anxiety and you do not feel comfortable / can not deal with them, make changes so you do not have to be around them anymore.
• If work or school stresses, take a day, turn off your phone and laptop to relieve the anxiety it causes. If you realize that anxiety is related to a work email, less e-mail is sent from your life.

Practice meditation. Relaxation practices and meditation are very effective for lowering anxiety levels. There are many different types of meditation, so try different methods and choose the one that makes you most comfortable and relaxed. You may practice meditation every time a panic attack will appear, or every day to lower the overall anxiety level.

• Guided meditation is a great choice for beginners. Guided meditation can be done instantly, but it may be easier to buy a meditation CD or watch the video on YouTube for a start. You can learn self-calming techniques when the heart begins to beat fast or when you can not control your own thoughts.

Practice mindfulness meditation. This meditation practice focuses on a particular mind or mindset that makes you anxious, letting your mind sink into it until it fades and your mind returns clear. This exercise can be done by just looking for a quiet place to think for 5 minutes in the morning. The following are examples of techniques you can try:

• Sit comfortably and close your eyes.
• Feel the flow of in and out breathing for 5 minutes.
• Now bring your emotions in: anxiety, depression, painful memories, recent conflicts. Keep this emotion in mind, but do not let it get carried away. Simply "sit" with the emotion as if you were sitting with a friend.
• Observe those emotions. Maintain that emotion in the conscious and say "I am here for you, I will sit with you for as long as it takes."
• Let the emotion express itself and observe the changes. If you "sit" with emotions as friends, they will begin to change and recover.

Try visualization. Visualization is the process of clearing the mind of the things and images of anxiety triggers, then replacing them with something soothing. Try guided visualizations to describe a place that makes you feel relaxed and secure. As long as you describe the place, focus on the details so that your thoughts really fit inside the imagination.

• Keeping anxiety away will calm your body and mind, and prepare you for what is causing it.

Search for help. For many, talking about their anxiety is a great relief. If you need a friend to talk to, ask a partner or friend for advice, and tell them what you feel about them. Sometimes, conveying feelings through words alone can greatly reduce stress.

• Say something like, "I want to talk about my feelings, lately I feel trapped in anxiety, I just can not get out of it."
• If you tell too many problems to the same person, it may be a burden. Be sure not to overwhelm the person you are talking to.
• If you are facing so much anxiety, consider visiting a psychologist. You are free to discuss the issues as needed because there are trained professionals who are ready to help you.

Method #3 : Overcoming Anxiety Medicaly

Visit a psychologist or psychiatrist. Know when to call your doctor. If you feel chronic anxiety and suspect an anxiety disorder, make an appointment with a psychologist or psychiatrist. Anxiety disorder is very difficult to overcome without the help of a doctor. The sooner you visit the doctor, the sooner you will feel better.

• Although the "diagnosis" sounds daunting, the diagnosis of mental health disorders such as anxiety disorder, will help psychologists or psychiatrists deal with it specifically.
• To find a psychologist, start by consulting a general practitioner. Your GP will probably recommend a good mental health practitioner for you. In the US, you can also search for psychologists or psychiatrists around the residence via the ADAA (Anxiety and Depression Association of America) website.
• You should be able to trust a psychologist or psychiatrist, and feel comfortable and calm talking with them. Before looking for a psychologist or psychiatrist, you may also need to ascertain whether the cost of the treatment is covered by health insurance.

Explain your anxiety to the doctor. Convey your anxiety symptoms as thoroughly as possible to a psychologist or psychiatrist. They are there to help you, as well as know the various symptoms of psychiatric disorders and anxiety well. If there are certain things that trigger your anxiety, make sure to also deliver it. Anxiety disorders respond well to treatment, provided psychologists or psychiatrists get enough information from you. Try to convey things like:

• "Normally I'm fine, but every time I'm in the crowd, my breathing and heart rate accelerate and suddenly I feel so anxious."
• "There are so many thoughts that make me anxious that it is difficult to go about daily activities."

Consider using an antianxiety drug. If you experience long-term anxiety that affects sleep patterns and daily activities for a long time, ask about psychiatric anxiety-reducing medications. It's just that many antianxiety medications have negative side effects or cause addiction, so be sure to try treatments such as therapy, exercise, and mental strategies before using drugs.

• Panic attacks, extreme social anxiety, and other symptoms can be overcome effectively with prescription drugs that suit your needs.

Try a natural remedy. Herbs, teas, and certain supplements are said to reduce the symptoms of anxiety. Although homeopathic methods have not been medically proven, tea and herbs may be used to calm yourself. Try these options:

• Chamomile flowers are traditionally used to treat anxiety, stress, and abdominal pain. This flower has the same antidepressant drug properties. You may take it as tea or consume it in supplement form.
• Ginseng is said to help reduce stress. Try taking ginseng supplements every day to take advantage of their antianxiety effects.
• Kava kava is a Polynesian plant that is said to have a sedative effect that reduces anxiety. Visit the health food store nearby to buy it, or order via the internet.
• Valerian root is widely used in Europe because of its efficacy as a sedative. If your anxiety does not go away, try using valerian root.

Tips

• Realize that anxiety can not subside in an instant. Train the body and mind to overcome anxiety takes a long time.

• Be patient with yourself. Anxiety is a very common emotion, and you do not have to face it yourself.

• Do not hide your anxiety from others. Tell the people you trust, and overcome these feelings together, instead of being alone.

• Blow bubbles. Blowing bubbles can help you focus your mind on the flow of the breath so that it is able to calm down when you have an anxiety attack.

WARNING!

• Serious anxiety and depression should be handled by professional health professionals. If you are concerned about the condition you are experiencing, see a doctor.
• Do not use herbal supplements without consulting a doctor first.

Tweet