How to Reduce Anxiety?
Anxiety isn’t a new thing -- it has been around for generations. But our modern world seems to make the problem worse at times. What causes anxiety? Everyone has their own trigger, but there are some common reasons for it.
We can never seem to unplug from our jobs, which can be a major source of stress and panic for many people. Texts and emails can come in at all times, making us feel like we’re never truly off of the clock.
We have access to news stations that provide coverage 24 hours a day. While staying informed may not seem like a bad thing, when most of the news that is covered is stressful and depressing, it can contribute to an anxiety attack.
Finances, family issues, bullying, and relationships can all lead to types of anxiety that can make us feel on edge all the time.
Tips to Relieve Anxiety
Everyone worries from time to time, and that’s a normal thing. If you’re wondering what does anxiety mean, it’s when you are panicked some or all of the time about things that are going or could go wrong in the future.
Dealing with occasional panic issues isn’t generally a problem for most people, but chronic anxiety is a different matter. Symptoms of anxiety disorders can be overwhelming and can get so bad it can have you thinking: Can anxiety kill you?
If you’re not sure if what you’re experiencing is a panic attack, knowing the signs can help you figure it out. What are the symptoms of anxiety? They can include a higher heart rate, rapid breathing, sweating, nervousness, and trembling, to name a few.
If you’re prone to generalized anxiety, you need to find ways to cope. The best ways to manage anxiety include:
- Taking a break: Stop what you’re doing and start concentrating on something else, even for a few minutes to calm anxiety.
- Breathe deeply: To stop anxiety in its tracks, focus on taking deep, slow breaths.
- Talk to someone: Getting your worries off your chest by chatting to a friend can provide some relief.
- Slowly count to 10: Remember when your parents recommended doing this as a way to control your anger? It helps to relieve anxiety too.
- Get good sleep: If you’re looking for how to reduce anxiety, a good night’s sleep can feel like a miracle cure. It can refresh your body and mind.
- Accept that you can’t control everything: Realizing you shouldn’t worry because things are out of your control anyway can be freeing.
- Avoid imbalanced meals: Eating poorly can make you feel even worse. Instead, focus on healthy meals. If you find you don’t have an appetite because of your nerves, eat mini-meals.
- Limit caffeine and alcohol: Both these can make some of your symptoms worse. Plus, you might find yourself making bad decisions when drinking alcohol. That can make a bad situation even worse.
- Try your best: Realize you might have off days, and that’s okay. Even if you only find ways to calm anxiety some of the time, you’ll still be better off than you were.
- Exercise on a daily basis: This is one of the most effective tips to anxiety control. When you exercise, your mind and body are both engaged with your physical activity. You also get a release of mood-boosting endorphins, which can help banish your worries.
- Stay positive: To get rid of anxiety quickly, try looking on the bright side instead of the worst-case scenarios you may be focusing on.
- Use humor: Looking for how to treat anxiety naturally? Try a good belly laugh by hanging out with your friends or watching a funny movie or television show.
- Be proactive: If you know you’re going to be doing something, like going to a social gathering, that will put you on edge, try to have some coping strategies in place.
- Learn your anxiety triggers: Do you have habits that make anxiety worse? Avoid them. Staying away from your triggers is one of the best ways of controlling anxiety.
How To Treat Anxiety Naturally?
When it comes to treatments for anxiety, you can opt for medication or focus on natural ways to help your issues. Not everyone wants to turn to medication, which is one of the things to remember if you love a person with anxiety.
If you’ve asked yourself, “What can I take for anxiety?” but are nervous about the expense and side effects of ongoing medication, you can look at natural solutions instead which might be able to help support anxiety. For helping support anxiety naturally, try using a weighted blanket.
Weighted blankets for adults with anxiety are like regular blankets, but they are heavier. That extra weight can be soothing for people struggling with anxiety and other medical conditions although be aware this is not classed as a treatment and it's always best practice to speak to a professional.
Is There a Medical Treatment for Anxiety?
If self-treatment doesn’t work for you or you want to skip right to medical solutions, there are things you can do to treat your issues. What treatment you are given may depend on your type of anxiety.
Some people find therapy and counseling immensely helpful. Psychotherapy, like cognitive behavioral therapy, can give people the tools to work on their anxiety levels.
Medications can also be used to alleviate symptoms. Popular medications for this disorder include:
When taking medications, it’s important to note any potential side effects, both mild and severe. If they become problematic, you should report them to your doctor. That will help them decide whether to try a different medication or keep going with the one you’re currently taking.
When Do I Need to See a Doctor?
You should consult a doctor whenever you are worried your symptoms are spiraling out of control or not getting any better with self-treatment. Before spending your time and money on a doctor, you may want to try to help yourself with the tips mentioned earlier. For some people, that can make enough of a difference that they can bypass medical treatment.
If your anxiety is severe or it is greatly impacting your life, you may want to seek medical treatment first while also trying several of the lifestyle modification measures. When you see a doctor depends entirely on your particular situation and circumstances.
You Don’t Have to Live Like This
Panic disorders can negatively impact your life in every imaginable way -- your finances, your relationships, your physical health, and your career. It can seem like you have no control over your thoughts and your physical symptoms.
But it’s not as hopeless as it might seem. There is plenty you can do on your own or with the help of the medical community to reclaim your life. Don’t stop searching for ways to live your best life!