All of us would experience anxiety. Anxiety is not an out-of-the-blue feeling or something that should not be experienced but excessive anxiety is what causes problems. When an individual experiences excessive fear, panic, and terror frequently and excessively, it is then termed an anxiety disorder.
Such extreme levels of anxiety are unhealthy and they interfere with the efficient functioning of the individual.
The onset of anxiety can be identified by the following symptoms,
- Always have a feeling of impending doom or danger
- Increased heart rate
- Having a constant thought that you are about to face a trigger
These nagging thoughts can be difficult to control and they do not allow a person to go about their everyday chores. The actual danger arises when these feelings are experienced in proportions normal than necessary thereby causing you to avoid certain situations, places, or people.
If you feel that you are crippled by your anxiety and that affects your daily life, you seek medical help as soon as possible. Your healthcare specialist will determine the underlying cause of anxiety if it is due to any physical condition and if it is not, you will be recommended to a mental health professional.
The most common treatment method suggested for those having anxiety is psychotherapy and if it does not work and no significant results are produced, then the patient might be asked to take the medication in combination with psychotherapy. Changes in coping strategies, and lifestyle also have a major role to play in getting anxiety conditions under control.
Given below are some of the techniques that be employed for coping with anxiety;
- Workout and keep yourself physically active:
Develop a daily routine where you can perform physical activities and keep yourself active. Doing exercises can help you greatly reduce your stress levels. Your health condition also improves significantly in addition to improving your mood. Do not work out by doing heavy exercise at the beginning. Start slowly and slowly increase the amount and the intensity of your activities.
- Avoid alcohol consumption in taking recreational drugs:
Studies have shown that alcohol consumption is known to worsen anxiety conditions. These cause unnecessary harm to your health so stop using them before you experience adverse reactions due to their consumption. If you cannot do so on your own, seek the help of mental health professionals and support groups to help you.
- Avoid nicotine intake and cut back on caffeinated beverages:
Though nicotine is associated with inducing calm, the effects that it can have on anxiety patients are not so. When a person is used to the effects of nicotine, depriving them of that substance can increase their anxiety. Similarly, the consumption of stimulants like caffeine can furthermore increase your anxiety symptoms due to its activity as an antagonist to adenosine receptors.
- Relax yourself using stress management and relaxation techniques:
There are three things that you can do to calm yourself down when you feel like you are on the verge of having anxiety. Indulge in doing relaxing techniques like practicing yoga and relaxation techniques to ease your anxiety symptoms. Practice positive self-talk and boost your confidence and always think before you act. Before making any hasty decision or if you feel triggered by any sort of circumstances, inhale deeply and count slowly up to 10 before you react. Do things you love, go for a walk, do gardening or meet a friend for a coffee. All these are effective ways to cope with anxiety.
- Good sleep should be a priority
Studies have shown that not getting enough amounts of sleep can activate various parts of your brain responsible for processing emotions and memory. This causes your brain to remain active causing excessive electrical activity that is known to cause anxiety in patients. Therefore getting an adequate amount of sleep is important to help one stay calm and focused.
- Healthy diet:
What you eat also determines the wellness of your mental health. Take foods rich in magnesium as they are naturally calming agents. Foods rich in magnesium are leafy greens, swiss chard, nuts, legumes, seeds, and whole grains. Zinc-rich foods also are known to help and some examples are beef, liver, and egg yolks.
- Gain a deeper understanding of your disorder:
Visit your doctor as soon as you experience any out-of-the-blue feelings. Doing so will help you to understand more about the condition and the treatment options that might be right for you. You can also ask your family and friends to help you.
- Do not deviate from the treatment plans that your doctor has recommended:
Closely follow all the instructions of your doctor and religiously stick to the lifestyle that can be recommended for you. Be consistent in taking the medications. Do not throw away the therapy appointments and make sure to complete the assignments given by your physician.
- Identify your triggers:
Triggers are situations or actions that cause a person to experience anxiety. To manage your anxiety, you should start by learning how to manage your triggers. The most common method that can be used to bring you back to the present when your brain is going 1000 miles per hour is the 333 technique. You are asked to name three sounds you hear, move three parts of your body, and point to three things you see. Doing so will help you control the way how you react to your triggers:
- Maintain a journal:
Keeping track of your personal life can not only help you remember but also help you understand your progress every day. Doing so will create a habit of writing down your thoughts and emotions and for some, the process of writing is itself a calming task.
Once you keep track of your life, you will remember the events in your life and the sort of things that trigger your anxiety.
Do not stay away from your family or friends. Do fun activities along with your friends to take your mind off things. Get help earlier.
Certain scents are known to calm and relax your mind and body. Essential oil and incense including natural scents like chamomile, lavender, and sandalwood have effective soothing properties. The reason why these scents can alleviate anxiety is due to this property of activating certain receptors in your brain.
Why should you manage anxiety?
Managing anxiety is not as easy a job as most people assume it to be. It can be challenging and the way every individual reacts to the triggers that cause anxiety can be different from others experiencing similar conditions. So n-depth understanding of anxiety is never possible. However, the general symptoms of anxiety are nervousness, worry, and unease that are caused due to the person anticipating a negative outcome for an upcoming event.
Anxiety is a common emotion that is experienced by all people at some point in time. It is a natural human response to perceived danger but when it becomes serious it can cause anxiety attacks. Though these can be manageable during the initial stages, not getting proper treatment as soon as possible can elevate it into a disorder.