“For me, anxiety feels as if everyone in the world is waiting for me to fall down, so that they can laugh at me. It makes me feel anxious and insecure whether the next step I take is the best way forward“
Overcoming anxiety is a very personal journey to anyone, and what may work for one person may not work for another. Therapy, medication, Relaxation techniques, natural medication and Changing sedentary lifestyle can all help a person overcome their anxiety.
Beneficial ways to overcome & treat anxiety
There are so many beneficial way of therapy a person can try to help overcome anxiety. Psychotherapy, also called talk therapy, involves a person seeing a mental health professional and person can have psychotherapy in a group or on their own.
Types of psychotherapy include:
a) Acceptance and commitment therapy (ACT)
b) Cognitive behavioral therapy (CBT)
c) Exposure therapy
2. Changing sedentary lifestyle
Sedentary lifestyle is often the immediate consequence of anxiety disorders. Alcohol use, smoking, or even substance dependence can have a strong connection to anxiety. Lifestyle changes such as quitting smoking & alcohol, eating healthfully, exercising regularly, and maintaining stable social connections positively influence mental health by turn down stress levels effectively.
3. Exercise and physical activity
The physical symptoms of anxiety are caused by the ‘flight-or-fight’ reaction, which overflow the body with adrenaline and other stress chemicals. Exercise burns up stress chemicals and encourage relaxation. Physical activity is another helpful way to manage anxiety. Aim to do some physical activity at least 3 to 4 times every week, and vary your activities to avoid lack of enthusiasm. Regular physical exercise can improve self-image and trigger the release of chemicals in the brain that refreshing positive emotions.
4. Adequate sleep
Lack of sleep affects mood and emotional health, which may exacerbate the challenges posed by anxiety disorders. The bidirectional relationship means that anxiety and sleep impoverishment can be self-reinforcing; worrying causes poor sleep, contributing to greater anxiety and further sleep problems. Getting at least 6 hours of sleep a night may make a person 2.5 percent less likely to experience mental distress.
5. Stress management
Managing triggers can lead to stress management, such as keeping an eye on work pressures and deadlines, organizing frightening tasks in to-do lists, and taking regular time off from professional or educational responsibility.
Meditation can give you a sense of calm, peace, positivity and balance that can benefit your emotional well-being and overall health. You can also use it to relax and manage with stress by refocusing your attention on something calming in life. Meditation can help you learn to stay positive and keep inner peace. And these advantageousness don’t end when your meditation session ends. Meditation can help carry you more calmly through your day and meditation may help you manage symptoms of certain medical situations.
7. Relaxation techniques
A person who feels anxious most of the time has stress relaxing, but knowing how to release muscle tension can be helpful. Progressive muscle relaxation can be one beneficial relaxation technique.
8. Correct breathing techniques
The physical anxiety symptoms may be triggered by which raises oxygen levels and reduces the amount of carbon dioxide in the blood. Carbon dioxide assists in the ruling of the body’s reaction to anxiety and panic. It can be helpful for a person who suffering from anxiety to learn how to breathe from their diaphragm rather than their chest to safeguard against hyperventilation. The key is allow your belly to expand as you breathe in. You can ensure you are breathing rightly by placing one hand on your lower abdomen and the other on your chest. Correct breathing means your abdomen moves rather than your chest. It also helps to slow your breathing while feeling fearful and anxious.