10 most ways of dealing with anxiety
Introduction
Anxiety disorders a feeling of worry, nervousness, or unease about something with an uncertain outcome. Anxiety is a normal part of human life. You may have felt anxiety before addressing a group or applying for a job It is the most common psychiatric condition in the world. The research done in the united state shows that 40 million people are affected yearly and 29% word wide. Also, it’s estimated that around 40 million and above people in Europe are affected by anxiety disorder due to current statistics making anxiety disorder to be the most prevalent condition in Europe. In global research done in the year 2015, the study estimated that 36.8 million are affected by an anxiety disorder and it has to lead to different disabilities in life. Different research is still going on about the effect of anxiety on economic, social, and health care policy implications. Anxiety disorders can affect anybody at any stage of life but mostly it begins at middles stage of life women are prone to anxiety disorder than men according to the National Institute of Mental Health. Depression medical conditions and substance abuse are the main cause of anxiety.
To effectively deal with anxiety you must follow the following physical and medical management:
Deep breathing.
It sends a message to your brain that everything is under normal circumstances. That helps in body and mind relaxation. To get the best result out of it, lie down straight in a flat surface and put one hand on your chest and the other on your belly. Make sure the air fills your lungs enough that you can feel your chest and belly slightly rise. Hold it for around 2 seconds then slowly let it out. It will your heart rate which should help calm you down.
Thoughts control.
Make sure you can try everything possible to turn your negative thoughts into positive to make your mind relaxed and deal with anxiety when it happens. The more you turn negative thought to positive it will make you anxious gets it out of your head and fully control your body.
Participating in community voluntary work
Spend time with people around you in the community doing good things can help you to have a positive thought in your Mind. It will make you feel good and relaxed.
Aromatherapy massage.
Its type of massage in which oil is used or special lotion made up of oil during the aromatherapy massage process you can either inhale these essential oil molecules or absorb them through your skin which can help to reduce stress, relieve anxiety increase relaxation and reduce muscle tension. It helps to stimulate certain receptors in your brain which control your thoughts and easing anxiety situation
Go for a walk and 15 minutes of yoga
The best way to make your mind relaxed and stop anxious thoughts is to walk away from the situation or the trigger of anxiety. Taking time to control your mind and focusing on your body may help relieve your anxiety. During anxiety, yoga can help to ease any physical discomfort that is caused by anxiety-like reducing pain, stress, and control of anxious thoughts.
Identifying and managing your triggers
To manage anxiety You must identify triggers with a mental health therapist. The main obvious things are, like caffeine, drinking alcohol, and smoking. Long-term issues, such as finances, divorce, employment, and depression may cause anxiety and may need extra support from a therapist or with friends. When you do figure out your trigger, you must try to limit your exposure if you can or manage it by using other coping techniques. Some general triggers: a stressful job, long-distance traveling, family genetics anxiety, withdrawal from drugs abuse, withdrawal from certain medications, side effects of certain medications, trauma, phobia, some chronic illnesses, chronic pain and having depression
Adopt cognitive behavioral therapy.
It helps people acquire different ways to improve mental health and how they can handle anxiety situations. A therapist can help you learn how to challenge and change unhelpful behaviors by developing ways to change any negative in your mind. It can help to improve your emotional regulation and coping strategies in any situation that can cause anxiety before they spiral.
Routine meditation
Taking your medication as prescribed by the doctor at the same time every day or according to medication regular schedule basis when done daily it can eventually help your brain to cope up with any negative thought of anxiety when they arise.
Changing your diet
taking a different type of supplements and nutrition can help in the long-term management of anxiety. Research shows that supplements and nutrients like lemon balm, valerian root, and omega 3 fatty acids can help in anxiety reduction. Keep your body and mind healthy by regular exercising, eating a balanced diet, sleeping enough, and socially connected to people who care about you are the best ways to manage any anxiety situation.
Ask your doctor about medications
You should seek advice about medication from your doctor if you If your anxiety is severe and you need further management because Your doctor will help you understand your current health condition about anxiety and prescribed a different medication, and also it will help you understand why you need to complete the full dosage of your medication always discuss your concerns about your anxiety situation with your doctor
The various anxiety disorders, management theory has been developed to cope up with the rising number of anxiety disorder patient. The management is based on scientific research by an expert from different medical fields. The research mainly is based on biological, social, and psychological factors that contribute to anxiety disorders. This research has led to the development of numerous, management practices highly effective for anxiety disorder. As a result, many people have recovered from an anxiety disorder and restored their normal body function.