18-04-2021 / Mental Health and Wellness

Tips to manage Anxiety Disorder

A large number of people suffer from Anxiety without even realizing it. While we have to deal with stress and tension daily, Anxiety develops and becomes a widespread feeling. Here are few ways how to deal with your Anxiety

Tips to manage Anxiety Disorder
Mazia AhmedMazia Ahmed

Mazia Ahmed

MSc Nutrition Science, Ph.D. Scholar

Table of Content

Introduction

Anxiety is a very common disorder. A large number of people suffer from anxiety without even realizing it. While we have to deal with stress and tension daily, Anxiety develops and becomes a widespread feeling. Excessive levels of such emotion, which are present for a long time, affect a person's ability to function appropriately. There is a wide range of anxiety disorders. Some of these are phobia, panic, stress disorders, and even obsessive-compulsive disorders.

The Science of Anxiety

  • Anxiety leads to increased heart rate, heavy breathing, and even sweaty hands. These are the symptoms of your body's physiological reaction to anticipating physical or mental threats and stress response. This type of Anxiety is standard and can be anticipated during certain life circumstances, and can last for a short period.

  • However, people with anxiety disorders often suffer from intense emotions for long periods, adversely affecting their day-to-day life. There are many types of anxiety disorders. Some of these are generalized anxiety disorder, panic disorder, and fear-related disorders, like social anxiety. While each class has unique symptoms, generalized anxiety disorder (GAD) is the most widespread. It will often involve persistent worries related to regular life events and circumstances.

Infographic 6 Common Anxiety Disorder

9 Quick ways to get rid of Anxiety very fast

1. Stay active: A regular workout is helpful for your physical and good mental health.  

2. Don't drink alcohol: Alcohol is a natural sedative. 

3. Stop smoking: Smokers always catch up with a cigarette during tough times.  

4. Don't consume too much caffeine.

5. Give yourself some sleep. 

6. Meditation is beneficial. 

7. Always try to eat a balanced diet.  

8. Practice deep breathing.

9. Count up to 10 slowly without thinking about anything. 

When you have an anxiety disorder, it prevents you from living a normal life. It results in some of the most common mental health disorders—which are curable. If your Anxiety disorder is occasional and is getting in the way of your lifestyle or work, some quick natural remedies could help you to take control of this problem.

Suppose your Anxiety is concentrated around a situation, such as being worried about an upcoming event. In that case, you may notice the symptoms are short-lived and usually go away after the anticipated event is over.

11 ways to deal with Stress or Anxiety Disorder

There is a wide range of ways to deal with stress or anxiety. Some of the courses are short-term, while some are long-term ways. 

1. Always question your feeling pattern.

Adverse feelings can arise in your mind and impair the stringency of the situation. One way is to question your fears is to ask if they're true and see where you can take back your management.

2. Practice for being focused.

Try to breathe in and out for four counts, respectively, for 5 minutes. By controlling your breath, you'll slow your heart rate, which will help to calm you down.

3. Use aromatherapy

It is a therapy done with aroma or smell with the smell-producing chemical compounds in the form of oil, incense, or as a candle. Perfumes in flavors like lavender, chamomile, and sandalwood, can also be incredibly soothing. They can help to relieve you from General anxiety disorder. Aromatherapy is believed to help you to activate specific receptors of your brain, potentially lowering Anxiety.

Aroma Therapy

4. You can also take a walk or can do 15 minutes of yoga

Occasionally, the best path to stop anxious thoughts is to step away from the problem. Take some time to focus on your body and mind, which will help you relieve your Anxiety.

5. Always write down your thoughts.

Writing down what is making you worried gets it out of your head and makes it less stressful.

6. Long term ways to get rid of anxiety disorder

  • If Anxiety becomes a part of life, it's crucial to find treatment strategies to help you keep it in review. It might be a variety of things, like talk therapy and meditation, or it might just be a course of cutting out or resolving your anxiety problems.

  • If you don't know where to start, discuss alternatives with a mental health specialist who will suggest something you hadn't guessed before.

Therapy Sessions

7. Observe and learn to organize your life.

  • You can specify fears on your own or with a therapist. Occasionally they can be obvious, like caffeine, drinking alcohol, or smoking. Other times they can be less visible.

  • Long-term problems, such as monetary or work-related situations, may take some time to figure out. This may take some extra assistance, through a therapist or even friends.

  • Once you figure out your trigger, you should try to limit your weakness if you can. Suppose you can't restrict it — like if it's due to a stressful job climate that you can't currently shift — using other sustaining methods can help too.

8. Adopt cognitive-behavioral therapy (CBT).

CBT assists people to learn several ways of thinking about and reacting to anxiety-causing circumstances. A therapist can help you to develop ways to change negative thought patterns and behaviors before they come.

9. Do a daily or regular meditation.

While this takes some practice, meditation, when done regularly, can ultimately help you to train your brain to ignore anxious thoughts when they arise. If sitting quietly and doing meditation is difficult for you, try doing yoga.

10. Try supplements or improve your diet.

Altering your diet or taking supplements is undoubtedly a long-term technique. Study shows specific supplements or nutrients can assist in anxiety reduction.

These include:

  • lemon balm

  • omega-3 fatty acids

  • ashwagandha

  • green tea

  • valerian root (jatamansi)

  • dark chocolate 

However, it can take three months before your body gets used to the nutrients these condiments and foods provide. If you're taking other drugs, make sure to discuss herbal treatments with your doctor.

11. Keep your body and mind healthy.

Exercising regularly, eating balanced meals, getting enough rest, and staying connected to people who care about you are great ways to avert general anxiety disorders.

Social Anxiety

  • Social Anxiety is a chronic mental health disorder in which a person's social interactions cause unreasonable Anxiety. For those who have a social anxiety disorder, everyday social gatherings can cause unreasonable Anxiety, fear, self-consciousness, and humiliation. The Warnings may consist of excessive fear of circumstances in which one can be judged, worry about humiliation, or be concerned about embarrassing someone.

  • According to a study, about 36 percent of people with Social Anxiety don't talk to a doctor until they have symptoms for at least ten years. People with social fear may rely on drugs and alcohol to cope with Anxiety accelerated by social life. For those who are left untreated, social aversion can lead to other high-risk factors.

  • Many types of therapy are available for Social Anxiety disorder. Medication results may vary from person to person. Some people only need one category of treatment. However, others might require more than one. You may refer to a mental health specialist for treatment. 

4 Treatment Choices for Social Anxiety Disorder

1. Mental, behavioral therapy: This treatment helps you learn how to control Anxiety through recreation and breathing and how to replace negative thoughts with favorable ones.

2. Exposure therapy: This type of therapy helps you slowly face your social situations rather than preventing them.

3. Group therapy: This therapy helps you understand social skills and techniques to interact with people in social environments. Participating in group medication with others who have the same fears may make you feel less alone. It will allow you to practice your new skills through role-playing games.

Group Therapy Sessions

4. At-home treatments include:

  • Avoiding caffeine: Foods such as coffee, milk chocolate, and soda are stimulants and may boost Anxiety.

  • Getting plenty of sleep: Eight hours of sleep per night is a must. Lack of sleep can boost Anxiety and worsen symptoms of social aversion.

Word of Wisdom

Fear is one of the most influential feelings. It has a potent effect on your mind and body. Fear can build strong signals of reaction. It can also impact when you face events, like exams, public speaking, a new job, a date, or even a party. It is natural to feel threatened by such activities. Anxiety is a word that we use for some types of fear that are usually to do with the feeling of a threat or something going wrong in the future, rather than right now. Some people become devastated by Anxiety and wish to avoid circumstances that might make them afraid or anxious. Most of the problems they face do not come out due to the social stigma regarding mental health. In these situations, please follow the instructions given in this content carefully and, most importantly, call for help. Your voice will be heard by the people who care about you.

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