Do you bear the cross of anxiety? Does your heart beat faster whenever you have to do a presentation at work? Do you dread meeting your boyfriend’s parents in case you do something embarrassing? Is change difficult for you to manage without feeling like a wreck? Well, there is something you can do about it. Take a look at our six tips on how to deal with your anxiety below and start feeling calmer today.
What is anxiety?
Anxiety is something that those with good mental health, don’t know always understand. It typically presents as fearful thoughts, racing heartbeat, sweating, and dizziness. Those affected can also experience nausea and a tight feeling in their chest. Anxiety sufferers are often at risk of panic attacks and it severely affect their quality of life.
There are different types of anxiety disorders. GAD, OCD, and social anxiety all come under the umbrella of anxiety. GAD or generalized anxiety is when they sufferer feels anxious nearly all the time, but not about a specific issue. They feel anxious about everything. OCD or Obsessive Compulsive Disorder has two types. The first is when the sufferer feels that they must perform a compulsion or something bad will happen. The
There are different types of anxiety disorders. GAD, OCD, and social anxiety all come under the umbrella of anxiety. GAD or generalized anxiety is when they sufferer feels anxious nearly all the time, but not about a specific issue. They feel anxious about everything. OCD or Obsessive Compulsive Disorder has two types. The first is when the sufferer feels that they must perform a compulsion or something bad will happen. The cared of what others think of them. They then avoid social contact, so they don’t have to experience this uncomfortable feeling. It is often accompanied by blushing.
Everyone suffers from a little anxiety now and then, whether they admit it or not. But if anxiety or an anxiety related disorder is taking over your life, you might want to consider some therapy. Contrary to popular belief, most therapies equip you with the practical tools to deal with your thoughts and feelings as they arise. It’s not all lying on the couch and talking about your childhood! The first step in getting some help is to go to your medical practitioner. You will be asked to describe your symptoms and how severe they are. Doctors often use questionnaires to do this. Once you have completed the survey, your doctor will be able to recommend a course of action. This may include medication, a referral to a psychologist, or some behavioral therapy. There is a range of behavioral therapies available, but they all focus on getting you to change how you act about your anxiety. Once you realize that you don’t have to do what your anxiety tells you, you will have started to gain your freedom from this disorder.
Exercise is another great way of dealing with anxiety. Getting the body moving can help because in an anxious state your body goes into a fight or flight mode. The fight or flight mode is an ancient reaction to danger that originates in the hindbrain. It is the urge to run or flight and governs the way we react to stressful situations. Anxiety sufferers tend toward a flight reflex. That is why they often experience symptoms of diarrhea, urination and nausea. This is the body’s way of purging itself so it can run faster away from the dangerous situation.
By exercising, you are giving the body the opportunity to perform the flight function. So it can flush out all the chemicals are triggering such a strong reaction in you.
Exercise is also good because it can improve self-esteem and confidence. Great for those people dealing with anxiety, and it can release endorphins which promote a feeling of well-being. Make sure to check with your doctor before starting any exercise regime, and work up from small bursts to more sustained activities.
Breathing is an automatic thing, so we don’t think about how we are doing it. But by being aware of breathing, especially when have anxiety can help. Our breathing is important because when we are anxious the breathe changes. Our breath becomes more shallow and rapid. This, in turn, sends panic messages to the brain and serves to reinforce our anxiety. If we can stop this process, we have a chance at regulating our system and getting on top of the anxiety. Try breathing exercises like yogic breathing to help. Even the SAS know the benefits of breathing well. They have their own method of regulating the breathing and therefore encouraging a calm mind state.
Supplements and alternative health
Another way of dealing with anxiety is to go the natural route. You can use a nutritional supplement or alternative health remedies. It’s possible that some of your anxiety symptoms could be due to a nutritional deficit. A good way to treat this is taking a supplement like L. Rhamnosus. L. Rhamnosus in the bacterial flora of the gut has been proved to reduce anxiety and may be an alternative if you don’t want to use to traditional SSRIs.
There are also other homeopathic treatments such as Dr. Bachs Flower Remedies. Many of these that are designed specifically to counteract anxiety problems. Try their rescue remedy for intense bouts of anxiety. It comes in an oral spray, gel tablets, and chewing gum forms.
Meditation and breathing are closely linked but are not quite the same. Meditation is where we focus on one aspect of our experience and keep bringing our attention back to this point. This can help because it provides a grounded space for those with anxiety to come back to you. It also helps people to realize that while their emotions are strong, they do have a choice on whether to act on them or not. Meditation trains your mind to create space before you act. Therefore, it helps us to make a decision based on what we want to do rather than what anxiety is telling us to do.
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Newly middle-aged wife of 1, Mom of 3, Grandma of 2. A professional blogger who has lived in 3 places since losing her home to a house fire in October 2018 with her husband. Becky appreciates being self-employed which has allowed her to work from 'anywhere'. Life is better when you can laugh. As you can tell by her Facebook page where she keeps the humor memes going daily. Becky looks forward to the upcoming new year. It will be fun to see what 2020 holds.