Untreated Anxiety And Fear Can Lead To
- sense of doom and difficulties concentrating
- depression
- headaches from constant worry and stress
- breathing problems
- feeling wiped out and fatigue
- increase in blood pressure
- poor quality of life
Fortunately, there is a solution: Fear and anxiety are treatable with medication or professional coaching or therapy. We will focus on anxiety disorder treatment without medication, but with proven techniques adapted from cognitive-behavioral therapy which has turned out to be one of the best methods.
Find Purpose In Life By Helping Others
Its also worth considering how much of your day is spent with someone else in mind? If its very little or none at all, then youre at a high risk of poor mental health. Regardless of how much we work or the amount of money we make, we cant be truly happy until we know that someone else needs us and depends on our productivity or love.
This doesnt mean that we need peoples praise, but doing something with someone else in mind takes the spotlight off of us and places it onto others and how we can make a difference to them.
Being connected to people has regularly been shown to be one of the most potent buffers against poor mental health. The neurologist Viktor Frankl wrote: “For people who think theres nothing to live for, nothing more to expect from life the question is getting these people to realise that life is still expecting something from them.”
Knowing that someone else needs you makes it easier to endure the toughest times. Youll know the why for your existence and will be able to bear almost any how.
So how can you make yourself important in someone elses life? It could be as simple as taking care of a child or elderly parent, volunteering, or finishing work that might benefit future generations. Even if these people never realise what youve done for them, it doesnt matter because you will know. And this will make you realise the uniqueness and importance of your life.
Most Of Us Have Days That Are Great When We Feel As Though We Are On Top Of The World And Can Accomplish Anything
Then, there are the days where life is not so great, and we are filled with sadness, remorse, guilt, anger, or a plethora of other negative emotions. When these negative thoughts begin to consume us, we can easily fall into depression or feelings of anxiety.
Many of us know someone who is taking medication for anxiety or depression. Medical attention may be necessary in some cases, as depression and anxiety can lead to suicidal thoughts. It may be difficult to get out of a negative slump, but certain habits of self-care can also help to ease the symptoms of anxiety and depression.
If you struggle with anxiety and/or depression, here are some tips to getting yourself on the road to a happier life:
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Examples Of Anxiety Disorders
We all feel nervous, shy, worried, or edgy at times. However, when the those feelings persist and begin to impact your daily functioning, it becomes a diagnosable disorder. Some examples of common anxiety disorders are:
- Generalized Anxiety Disorder
- Panic Disorder
- Post-Traumatic Stress Disorder
No matter which anxiety disorder you have, there are some ways you can calm your anxiety without needing medication.
Types Of Anxiety Disorders
According to the U.S. Department of Health and Human Services, there are five major types of anxiety disorders. They include:
1. Generalized Anxiety Disorder
You feel chronically anxious, even when there is no outside reason for the anxiety. Generalized anxiety disorder is the most common type of anxiety disorder.
2. Social Anxiety Disorder
You feel anxiety or extreme self-consciousness around everyday social situations. It can be limited to one type of interaction or a broad range of interactions. Social anxiety disorder is the second-most common anxiety disorder after generalized anxiety disorder.
3. Obsessive-Compulsive Disorder
You are unable to stop unwanted thoughts, and those thoughts and behaviors are recurrent. Examples may include worrying about germs and frequent hand washing or being unable to stop fixating on a particular idea, thought, or interaction.
4. Panic Disorder
You have repeated and chronic periods of intense fear when, in reality, you are physically and emotionally safe. A panic disorder is more overwhelming than regular anxiety and can cause physical symptoms like increased heart rate, excessive sweating, nusesa, difficulty breathing, and weakness. They can be brought on by known and unknown causes and can happen in the day or night.
5. Post-Traumatic Stress Disorder
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Post Traumatic Stress Disorder
Post traumatic Stress Disorder is a serious potentially debilitating condition that can occur in people who have experienced or witnessed a natural disaster, serious accident, terrorist incident, sudden death of a loved one, war, violent personal assault, or other life-threatening event. Symptoms can include anxiety, depression, flashbacks and nightmares.
These conditions often require help and treatment from medical professionals, and can be the cause of frequent episodes of poor sleep.
Diet And Nutrition Changes
Some people find that changing their diet helps reduce anxiety. Options to consider include:
- Reducing caffeine: Try reducing caffeine intake, especially late in the day or before bed. Caffeine is a stimulant, which means it can speed up activity in the brain and body, making a person feel restless and anxious. Several studies suggest a link between caffeine and anxiety, including a 2015 analysis of schoolchildren that linked high caffeine consumption to higher stress and anxiety.
- Drinking less alcohol: Though few studies have directly assessed the link between alcohol and anxiety, many find that people self-medicate with alcohol. Some drinkers report an improvement in anxiety symptoms when they stop drinking or reduce their alcohol consumption.
- Keeping a food log: Keep a food log to assess whether anxiety is worse after eating certain foods. A 2019 study found a correlation between a high intake of saturated fats and added sugars and higher overall anxiety in adults. The study suggests diet may affect mental health, but it did not establish a causal link.
Many foods may also contain nutrients that could help reduce symptoms of anxiety.
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Ok Im Feeling Depressed So Now What
Now that you know the symptoms of depression, some positive coping skills can be useful. All of the following techniques are supported by scientific research and medication prescribers like psychiatrists and these skills are frequently recommended as important parts of treatment even for patients who continue to take antidepressant medications.
WARNING: Do not suddenly go off your prescribed antidepressant medications without first talking to your medical provider. Discuss any questions or concerns about the side effects of your medications with your provider.
When Is Medication Necessary
In certain cases, medication may be necessary. It depends on how serious your anxiety is and whether or not you can overcome it without the help of pharmacological intervention. It is very important for you to talk to your doctor or counselor about your choice to be treated without the use of medication and to ask whether or not it is possible, given your current state.
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How To Get Rid Of Anxiety Forever
The last important step to get over anxiety and fear is exposure.
Exposure is a technique well known in behavior therapy to treat anxiety disorders. It involves exposing the anxious person to the anxiety source or its context without the intention to cause any danger. Doing so is thought to help them overcome their anxiety or distress. Numerous studies have demonstrated its effectiveness in the treatment of disorders such as generalized anxiety disorder, social anxiety disorder, obsessive-compulsive disorder, post-traumatic stress disorder , and specific phobias.
What Is The 3 3 3 Rule For Anxiety
The 3-3-3 rule works like this: 3 minutes of concentrated effort, followed by 3 minutes of rest. When you are in an anxious state, just give your full attention to your breathing for 3 minutes. Close your eyes if necessary, but just focus on your breathing. Then when you are finished with that, just calm yourself for another 3 minutes. You can do this in combination with other techniques, for example focus on your heartbeat in the way you have been in the previous lessons in this course..
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Ways To Calm Your Anxiety Without Medication
Often times, when a client with anxiety first starts working with me, they wonder if they need to see a psychiatrist right away for medication. Many fear needing to have to take a pill for the rest of their lives in order to calm their anxiety. Thankfully, though medication can sometimes be a necessary form of treatment, there are many other options available. From self-help to professional counseling, you can calm your anxiety without needing to take a pill.
How Can I Relieve Anxiety Without Medication
The first step towards relieving anxiety is to understand its source. Usually, a traumatic experience in ones life is the cause of the anxiety. One should work towards eliminating this source of anxiety. The next step is to learn how to relax. This might be a hard thing to do, especially for one who experiences anxiety from time to time. However, one can try deep breathing as a way to relax. This way, the focus would be diverted from the source of anxiety to the deep breathing. One can also try getting a massage or going for a walk. When one is not anxious, one can think straight and find a solution to the problem..
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Aromatherapy And Essential Oils
Heres a fun one. If you find yourself struggling to relax at home and take your mind off things, consider looking into aromatherapy or an essential oils diffuser. We know this may seem like a hoax, but the ever-increasing popularity of this concept in addition to some recent scientific research seems to suggest that there is something to it.
According to one 2012 study, which tested the effects of lavender aromatherapy on middle aged women with insomnia, suggested that the soothing scent of lavender oil reduced short-term heart rate and eased long-term sleep issues.
Herbal Therapies For Anxiety
Of course, when most people think of natural anxiety treatments, they think of herbal medicine, because herbal medicine is considered a natural way to “treat” different disorders. The good news is that there are many different herbal medicines for anxiety. However, always talk to your doctor before taking any type of herbal medicine, as some of them may interact with other medications. Never take herbal supplements with alcohol. The most common types of herbs for anxiety include:
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Anxiety Treatment Without Medication
Over the last two or three decades, we have witnessed an increase in the demand for anxiety treatment without medication.
That means more people are looking for alternatives to supplement or even replace traditional treatments like psychiatric medication and psychological therapy.
Although natural treatments for anxiety have been around for centuries, experts have only recently discovered the underlying biochemical mechanisms that explain why certain physical practices and natural supplements prove so useful in alleviating the unpleasant symptoms associated with this condition.
But not all supplements or natural treatments for anxiety that you buy from pharmacies or online marketplaces are effective or safe.
That is why its essential to do some research and consult with a medical professional before you try any alternative practices or over-the-counter supplements for anxiety.
Exercise To Treat Anxiety
Going for a run, hitting a heavy bag, or hiking the trails are great forms of exercise. Did you also know that they are great ways to reduce anxiety? Because of the endorphins that are released when you exercise, the body naturally improves your mood while exercising. It requires no medication to get this antidepressant, and it is good for the body as well as the mind.
Sunlight Decreases Anxiety
Sitting in a dark room might make you feel safer from your anxiety, but it can actually cause more harm. By allowing yourself a good amount of sunlight every day, your body releases serotonin, which is a natural mood-booster. Sit on the porch, go for a drive, or simply open a window. Getting that natural light helps your body to regulate your serotonin levels.
Meditation As Treatment For Anxiety
Practicing meditation has proven to help individuals to relax and find a real sense of tranquility. By achieving this state of relaxation, your mind is no longer focused on the anxiety and allows your body the time to recover from any negative thoughts. Making a real attempt at meditating can change your mind immensely.
Sleep Well
Be Wary Of What You Eat
Lavender As A Treatment Option
Dont Skip Meals
Address Your Anxiety
Classical Music As A Relaxation Technique
Get A Massage
Choosing The Best Treatment Option For You
Frequently Asked Questions
How can I treat anxiety naturally?
A combined approach is usually best. Consider using several of the following natural anti-anxietytreatments:
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Does Anxiety Damage The Brain
In a word, yes. In fact, anxiety disorders are the most common mental disorder in the United States, with 18 percent of adults suffering from anxiety each year. A new study found that the brains of those with anxiety look different from those without anxiety. A large study at Harvard found a link between a particular gene and anxiety. Scientists at the university say theyve found genetic evidence that anxiety may be hard-wired. The study, published in the latest issue of the journal Molecular Psychiatry , looked at the DNA of more than 3,200 people. The researchers found almost 14 per cent carried at least one copy of the gene, known as SERT, which has previously been linked to anxiety..
Referral To A Specialist
If you have tried the treatments mentioned above and have significant symptoms of GAD, you may want to discuss with your GP whether you should be referred to a mental health specialist.
A referral will work differently in different areas of the UK, but you’ll usually be referred to your community mental health team.
These teams include a range of specialists, including:
- psychiatrists
- occupational therapists
- social workers
An appropriate mental health specialist from your local team will carry out an overall reassessment of your condition.
They’ll ask you about your previous treatment and how effective you found it.
They may also ask about things in your life that may be affecting your condition, or how much support you get from family and friends.
Your specialist will then be able to devise a treatment plan for you, which will aim to treat your symptoms.
As part of this plan, you may be offered a treatment you haven’t tried before, which might be one of the psychological treatments or medications mentioned above.
Alternatively, you may be offered a combination of a psychological treatment with a medication, or a combination of 2 different medications.
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