Self-Help for Reducing Anxiety
Anxiety refers to a complex combination of negative emotions that includes fear, apprehension and worry, and is often accompanied by physical sensations such as palpitations, nausea, chest pain and/or shortness of breath.
Anxiety is often described as having cognitive, somatic, emotional, and behavioral components. The cognitive component entails expectation of a diffuse and uncertain danger. Somatically the body prepares the organism to deal with threat (known as an emergency reaction); blood pressure and heart rate are increased, sweating is increased, bloodflow to the major muscle groups is increased, and immune and digestive system functions are inhibited.
Anxiety is not always pathological or maladaptive - it is a common emotion along with fear, anger, sadness, and happiness, and it has a very important function in relation to survival.
If you have a hectic lifestyle or always feeling stressful and anxious, you may be suffering from anxiety. Anxiety comes in a lot of forms and people can experience mild forms or severe forms of anxiety daily or throughout the year. If you think you are suffering from anxiety, here are some tips to reducing anxiety.
A variety of over the counter supplements and medications are also used for their alleged anti-anxiety properties, however there is little scientific evidence to back up these claims. Kava Kava is a popular herbal treatment; small doses either taken regularly through the day or when early symptoms are noticed by the patient. Valerian root is also reputed to have anti-anxiety and sedative properties, as are passion fruit, passion flower, St. John's wort, hops, and chamomile.
Popular nutritional supplements for dealing with anxiety include magnesium and B-complex vitamins.
Self help and relaxation techniques also play an important role in relieving anxiety symptoms.
Self help Tips includes:
- Proper diet - This includes reduction in consumption of caffeine, sugar, and generally an improvement of eating habits. Caffeine reduction should be gradual. Some anxiety sufferers report considerable reductions in their anxiety just from taking these measures.
- Exercise - Some exercise is thought to relieve stress. Anxiety sufferers should note that rapid heart palpitations during exercise can trigger a panic attack, so it is probably better to gradually develop an exercise routine while on a cognitive-behavioral program.
- Laughing
- Breathing techniques and proper breathing - A Diaphragmatic breathing technique is often recommended (as opposed to chest breathing).
- Proper sleep.
- Meditation
- Relaxation techniques - A state of relaxation can be achieved with the help of relaxation tapes, Yoga or relaxation therapy.
- Stress management.- This may entail changes in lifestyle and time management. There are a number of books specialized in stress management.
- Panic attack coping strategies - Specific strategies for dealing with panic episodes have been proposed, such as slow abdominal breathing and use of reassuring self-talk.
- Search for meaning and purpose - Some experts have indicated that residual generalized anxiety can be the result of a sort of "boredom" about existence. They recommend looking for an occupation the sufferer finds meaningful.
- For people who feel anxious and don't know why, it is worthwhile to sort out whether the anxiety is over a particular circumstance or a more abstract existential worry.
- Alcoholic drinks are probably the most widely used substance for the alleviation of anxiety. Anxiety sufferers are cautioned that alcohol is also a powerful depressant and has a plethora of dangerous and uncomfortable side effects in addition to being potentially addictive. Some evidence suggests that consuming alcohol to alleviate anxiety maybe counter-productive, as it can lead to a higher or irregular heartbeat and lowering of blood sugar which can both add to the unpleasant symptoms of anxiety and panic
- Another way is by keeping a journal of when you experience anxiety. Many people don’t know the true causes of their anxiety, by keeping a journal of when they become anxious can spot trends and help them reduce anxiety. If you notice your anxiety comes from your long commute, you may find a new method of traveling to work, find a job that is closer or work from home.
- Create a relaxing environment. Many people work in stressful environments or environments that are noisy and dirty. Create an atmosphere where you feel comfortable. If you get anxious when around certain people, consider the reasons why and talk to them to lessen the stress and anxiety in the air.
Some material from Wikipedia, the free encyclopedia
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