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How Do You Self Treat Anxiety

Why Wont My Fear Go Away And Leave Me Feeling Normal Again

Self Help Treatments for Anxiety & Depression

Fear may be a one-off feeling when you are faced with something unfamiliar.

But it can also be an everyday, long-lasting problem even if you cant put your finger on why. Some people feel a constant sense of anxiety all the time, without any particular trigger.

There are plenty of triggers for fear in everyday life, and you cant always work out exactly why you are frightened or how likely you are to be harmed. Even if you can see how out of proportion a fear is, the emotional part of your brain keeps sending danger signals to your body.

Sometimes you need mental and physical ways of tackling fear.

Can Anxiety Disorders Be Prevented

You cant prevent anxiety disorders. But you can take steps to control or reduce your symptoms:

  • Check out medications: Talk to a healthcare provider or pharmacist before taking over-the-counter medications or herbal remedies. Some of these contain chemicals that may make anxiety symptoms worse.
  • Limit caffeine: Stop or limit how much caffeine you consume, including coffee, tea, cola and chocolate.
  • Live a healthy lifestyle: Exercise regularly and eat a healthy, balanced diet.
  • Seek help: Get counseling and support if you experienced a traumatic or disturbing event. Doing so can help prevent anxiety and other unpleasant feelings from disrupting your life.

Sugar Zaps Your Brain Power

Your stomach may be telling you to dive in and drink your way out of that jumbo cherry Icee, but your brain has a different idea.

Emerging research has found that diets high in sugar can impair cognitive functioning, even in the absence of extreme weight gain or excessive energy intake.

A found that consuming high levels of sugar-sweetened beverages impaired neurocognitive functions like decision making and memory.

Granted, the research was done on rats.

But a more recent study found that healthy volunteers in their 20s scored worse on memory tests and had poorer appetite control after just 7 days of eating a diet high in saturated fat and added sugars.

While more studies are necessary to establish a clearer link between sugar and cognition, its worth noting that your diet can affect your brain health.

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How To Practice Deep Breathing

  • Count the number of breaths that you take in one minute . Make a note of this number. The average person will take 10 to 12 breaths per minute.
  • Focus on your breathing. Inhale through your nose and exhale through your mouth. Take deep breaths from your diaphragm instead of shallow breaths from your chest. Inhale for 3 seconds and exhale for 3 seconds . As you exhale, think ârelaxâ and release tension in your muscles. Continue breathing this way for 5 minutes.
  • Count your breaths per minute again and see if the number has gone down.
  • Practice this breathing technique a few times per day when you are already relaxed. It may help to start practicing when you first wake up and before you go to sleep.
  • When in social situations, make sure that you are breathing the way that you practiced. In time, this way of breathing may become more automatic.

    When To Seek Professional Help

    how to treat anxiety and depression

    When lifestyle, stress management, and coping strategies are insufficient for managing your anxiety, it may be time to seek professional help. Simply suppressing thoughts or ignoring them does not make them go away. There are many effective treatment options available. They can help you overcome your anxiety disorder so you can go back to living your life, reduce worry and suffering, and manage stressful situations as they arise.

    There are a variety of mental health professionals who can help support you, including psychologists, psychiatrists, clinical social workers, and psychiatric nurses. When choosing a healthcare provider, look for academic degrees, professional and state licenses, and association memberships. Aside from professional certifications and specializations, you may also want to consider whether the provider takes your health insurance and whether their treatment approach works well for your personality and situation.

    Anxiety & Depression Association of America offers an online tool to help you locate a licensed mental health clinician in your area or providers who offer telehealth.

    Read Also: What Can You Take For Anxiety Over The Counter

    Quick Ways To Cope With Anxiety

    If your anxiety is sporadic and getting in the way of your focus or tasks, there are some quick natural remedies that could help you take control of the situation.

    If your anxiety is focused around a situation, such as being worried about an upcoming event, you may notice the symptoms are short-lived and usually subside after the anticipated event takes place.

    Consider Quitting Smoking Cigarettes

    Smokers often reach for a cigarette during stressful times. Yet, like drinking alcohol, taking a drag on a cigarette when youre stressed is a quick fix that may worsen anxiety over time.

    has shown that the earlier you start smoking in life, the higher your risk of developing an anxiety disorder later. Research also suggests nicotine and other chemicals in cigarette smoke alter pathways in the brain linked to anxiety.

    If youre looking to quit, there are lots of different ways you can get started. The Centers for Disease Control and Prevention recommends finding a safe substitute for cigarettes, like toothpicks.

    You can also take up habits that may distract you in order to create an environment that works for your smoke-free life. Additionally, you can make a plan with a support system who can provide everything from encouragement to distractions.

    Read Also: Can Urgent Care Give You Anxiety Medication

    How Can I Help Someone With Anxiety

    Knowing the symptoms of anxiety can help you realize and act when someone you care about is in distress. Common anxiety behaviors include avoidance of feared situations or events , seeking reassurance, second-guessing, and irritability. The person may be engaging in all-or-nothing thinking or catastrophizing and demonstrating their belief that the worst will happen. If you notice these symptoms, avoid telling the anxious person not to worry or downplaying their feelings, which may leave them feeling misunderstood and belittled. Instead, be an active listener, express your concern, and recognize how difficult this is for them. Kindly encourage them to talk to a mental health professional or to draw on the techniques they have learned in therapy, if they are already in treatment.

    When To See A Doctor


    While natural treatments can help with anxiety symptoms, some signs may indicate that you need to call your doctor:

    • Your anxiety is chronic , and it interferes with your ability to function daily
    • Your symptoms have persisted for six months or more
    • Youâre experiencing physical symptoms such as rapid heart rate, difficulty sleeping, stomach issues, or chronic fatigue
    • Youâre avoiding people or places
    • Youâre having thoughts of self-harm or suicide

    Your doctor may prescribe anti-anxiety medications or refer you to a specialist. In some cases, the natural remedies described above may be used along with more conventional treatments to help you manage your symptoms.

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    Gad Symptoms In Children

    In children, excessive worrying centers on future events, past behaviors, social acceptance, family matters, personal abilities, and school performance. Unlike adults with GAD, children and teens often dont realize that their anxiety is disproportionate to the situation, so adults need to recognize their symptoms. Along with many of the symptoms that appear in adults, some red flags for GAD in children are:

    • What if fears about situations far in the future
    • Perfectionism, excessive self-criticism, and fear of making mistakes
    • Feeling that theyre to blame for any disaster, and their worry will keep tragedy from occurring
    • The conviction that misfortune is contagious and will happen to them
    • Need for frequent reassurance and approval

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    Nering With An Anxiety Cure

    It’s important to remember that the term “natural anxiety treatment” refers to anything that doesn’t involve prescription medication. It’s not just herbal remedies and alternative medicinal solutions. It’s crucial that you recognize that those types of treatments are only quick fixes. You always need to commit to some type of treatment that prevents and cures anxiety, not just manages it.

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    Steer Clear Of Alcohol

    Drinking alcohol may take the edge off at first, since its a natural sedative. However, suggests theres a link between anxiety and alcohol consumption, with anxiety disorders and alcohol use disorder occurring hand-in-hand.A 2017 review that looked at 63 different studies showed that decreasing alcohol intake can improve both anxiety and depression.

    Heavy drinking can interfere with the balance of neurotransmitters, which can be responsible for positive mental health. This interference creates an imbalance that may lead to certain symptoms of anxiety.

    Anxiety may temporarily increase in early sobriety but can improve in the long run. Alcohol has also been shown to disrupt your bodys natural ability to sleep by interfering with sleep homeostasis. And as well later point out, a good nights sleep is incredibly helpful when combating anxiety.

    What Is Generalized Anxiety Disorder

    Pin on Self Improvement

    With GAD, you may feel extreme and unrealistic worry and tension even if theres nothing to trigger these feelings. Most days, you may worry a lot about various topics, including health, work, school and relationships. You may feel that the worry continues from one thing to the next.

    Physical symptoms of GAD can include restlessness, difficulty concentrating and sleeping problems.

    Also Check: How Do You Treat Severe Anxiety

    Get To Know Your Anxiety

    It becomes easier to counter your anxiety when you know your anxiety or what is making you anxious. How you get to know it may be different from someone else, but there are options for everyone.

    Maybe youre someone who likes learning through reading, and reading books about anxiety could help you get to the root of yours.

    Or perhaps youre someone who likes writing it out and would find journaling prompts helpful. If so, heres a free self-led 7-day challenge from me to you.

    Maybe you want to take a quiz to understand your anxiety better. At other times, it might help to step away from your anxiety to understand it .

    However you choose to do it, getting to know what stresses you out can help you face and overcome those feelings.

    Signs And Symptoms Of A Disorder

    Signs and symptoms of generalized anxiety disorder include:

    • Extreme fear or worry
    • Trouble sleeping
    • Gastrointestinal problems

    Other types of anxiety disorders may have slightly different signs and symptoms, and different types of triggers and behaviors. You may have an anxiety disorder if your symptoms make it difficult to carry out daily activities, cause you to avoid opportunities, or simply feel intolerable.

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    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:

    Figure Out What’s Bothering You

    can you cure anxiety yourself – how to treat anxiety naturally

    The physical symptoms of panic and anxiety, such as trembling, chest pain, and rapid heartbeat, are usually more apparent than understanding just what is making you anxious. However, in order to get to the root of your anxiety, you need to figure out whats bothering you. To get to the bottom of your anxiety, put some time aside to exploring your thoughts and feelings.

    Writing in a journal can be a great way to get in touch with your sources of anxiety. If anxious feelings seem to be keeping you up at night, try keeping a journal or notepad next to your bed. Write down all of the things that are bothering you. Talking with a friend can be another way to discover and understand your anxious feelings.

    Make it a habit to regularly uncover and express your feelings of anxiety.

    Read Also: How To Help Kids With Anxiety

    Tips On How Best To Do Self

    Because there are so many different ways of going about self-therapy from CBT to Rational Emotive Behavior Therapy , IFS, and more, there are many different tips out there on how best to go about doing self-therapy. Here, weve isolated some of the key things that contribute to better results over the long term .

    1. Start by thinking about what youd like to achieve.

    Are you hoping to learn techniques for managing anxiety? Looking to nip negative thoughts in the bud? Do you want to work on developing some positive current behaviors? Theres no right answer. Clarifying your overarching goal will simply make your different objectives easier to understand.

    2. Understand more about your problem or goal.

    Knaus outlines how REBT involves separating your problem into a practical part and an emotional or behavioral part. Weiss suggests learning more about the different subpersonalities of your psyche that are causing you problems. CBT exercises recommend identifying your triggers and cognitive distortions.

    All these have one thing in common. To work towards your goal, you need to develop your understanding of your problem. This article contains worksheets, questions, and links to resources that may be helpful starting points.

    3. Study your feelings and/or behaviors more closely.

    Studying your behaviors or emotions at a more in-depth level can involve:

    4. Identify and explore any associated self-talk, thoughts, or beliefs.

    6. Replace your irrational thoughts or beliefs.

    Who Is At Risk For Anxiety Disorders

    A mix of genetic and environmental factors can raise a persons risk for developing anxiety disorders. You may be at higher risk if you have or had:

    • Certain personality traits, such as shyness or behavioral inhibition feeling uncomfortable with, and avoiding, unfamiliar people, situations or environments.
    • Stressful or traumatic events in early childhood or adulthood.
    • Family history of anxiety or other mental health conditions.
    • Certain physical conditions, including thyroid problems and heart arrhythmias .

    Anxiety disorders occur more often in women. Researchers are still studying why that happens. It may come from womens hormones, especially those that fluctuate throughout the month. The hormone testosterone may play a role, too men have more, and it may ease anxiety. Its also possible that women are less likely to seek treatment, so the anxiety worsens.

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