How To Get Anxiety Under Control

Learn Strategies To Immediately Deal With Symptoms

Educate yourself by learning strategies to immediately deal with anxiety symptoms. The National Institute of Anxiety and Stress has just made available free information that can help you reduce anxiety symptoms quickly, easily, and effectively.

This free information contains audio and workbook exercises that show you:

• how to stop intense anxiety using a simple three-step formula
• how to deal with anxiety symptoms quickly
• what to do when youre having a panic attack

Ways To Help Lower Anxiety Naturally

Research shows that after a full night of sleep â 7-9 hours is ideal â weâre likely to feel less anxious and more confident. Physical activity during the day will help us sleep better, too. And remember: if winding down for the night inclues reading before bed, don’t make these mistakes.

Science is discovering more about the âgut-brain connection.â Researchers often refer to the belly as the second brain, since about 95% of serotonin receptors are found in the lining of the gut. Science shows that foods containing certain vitamins and minerals may help reduce anxiety, so when weâre thinking about natural ways to help anxiety, consider filling up on these:

It might also be a good idea to limit caffeine and alcohol â both of which can aggravate symptoms of anxiety.

Research shows that B vitamins have many health and quality of life benefits, and supplementing with B vitamins is gaining scientific traction. This 2018 study found that people who ate food high in B vitamins showed significant improvements in their anxiety and stress scores than those who did not. Taking a high-quality B-complex supplement is generally very safe, since B vitamins are water-soluble, meaning the body excretes what it doesnât use. But always consult with your doctor before taking any supplements since they can interact with medications or have side effects.

No Power To Fear: Our Tips For More Calm And Serenity

Tip 1: Breaks, breaks, breaks! Allow yourself to rest and relaxation when you notice its getting too much. This is the best way to avoid stressful situations that threaten to escalate. Sometimes a deep breath is enough to let go of stress and find inner peace. Sounds pretty simple, doesnt it? Just give it a try.

Tip 2: Get enough exercise! Sport reduces stress hormones and has been proven to help with mental illness. After physical activity, you will certainly feel more balanced and motivated to master the challenges of everyday life.

Tip 3: Restful sleep! Think of your bed as a gas station for cars. The car is refueled with fuel so that it can move reliably. And we also fill up our energy supply in bed while we sleep, so that we can get through the next day with vigor. If you are on a mental merry-go-round in the evening and cant switch off, CBD can help you to calm down and fall asleep.

Tip 4: Think, act and feel positively! Are there people in your life who have a negative influence on your feelings and thoughts through their words and deeds? In this case, it can be useful for you to distance yourself from them. The subconscious stress will be reduced, stressful situations avoided and serenity strengthened.

And by the way: You never have to have a guilty conscience towards others when you make a decision for yourself, your health or your well-being. Choose to be happy!

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How Do I Know If I Need Help

Fear and anxiety can affect all of us every now and then. It is only when it is severe and long-lasting that doctors class it as a mental health problem. If you feel anxious all the time for several weeks, or if it feels like your fears are taking over your life, then its a good idea to ask your doctor for help, or try one of the websites or numbers listed at the back of this booklet. The same is true if a phobia is causing problems in your daily life, or if you are experiencing panic attacks.

Can Anxiety Disorders Be Treated

Yes. Talk with your doctor if you think you have an anxiety disorder. He or she can help you with the skills you need to cope with your anxiety. Your doctor may also suggest counseling and give you medicine if you need it. The most important thing is to take action. Anything you do will help give you a sense of control over your anxiety.

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Natural Ways To Keep Your Anxiety Under Control

There are millions of people around the world who suffer from anxiety problems, so today I am sharing with you 8 natural ways to keep anxiety under control.

Anxiety can lead to many other serious health problems such as: insomnia, nausea and depression. Therefore tackling your anxiety problems as soon as possible is the best remedy for a healthy living life.

There are many medical pills to tackle anxiety problem, but today we will focus on 8 natural ways to treat anxiety that is as effective than medication. Below are 8 natural ways to keep anxiety under control:

What Causes Anxiety Disorders

If you have an anxiety disorder, your body mistakenly triggers your alarm system when there is no danger. This may be because of a chemical imbalance in your body. It also may be related to a memory, to a side effect of a medicine, or to an illness.

Tips to Cope with Anxiety

• Control your worry. Pick a time and place to do your worrying. Make it the same time and place every day. Spend 30 minutes thinking about your worries and what you can do about them. Then let go of the worry, and go on with your day.

• Learn ways to relax. These may include muscle relaxation, yoga, or deep breathing.

• Exercise regularly. People who have anxiety often stop exercising. But exercise can give you a sense of well-being and help with anxiety.

• Get plenty of sleep.

• Do not abuse alcohol or drugs. They seem to help you relax, but in the long run, they make anxiety worse and cause more problems.

• Avoid caffeine. It may make you feel more anxious because it stimulates your nervous system. Also avoid over-the-counter diet pills, and cough and cold medicines with a decongestant.

Also Check: How To Tell If Nausea Is From Anxiety

You Have An Ant Infestation

ANTs are the automatic negative thoughts that infest yourbrain and ruin your day. If youve got an army of ANTs swirling in your head,they can drive anxiety.

Soothing Strategy: Be careful what you listen to. Dontsubject yourself to hours of TV news, which is constantly spewing outfrightening stats and ghastly projections. And understand that you dont haveto believe every stupid thought in your head. You can challenge your thoughts.Whenever you feel sad, mad, nervous, or out of control, ask yourself if what yourethinking is true. During these difficult times, mental hygiene is just asimportant as washing your hands. You need to disinfect your thoughts, so theywont steal your mind or ramp up your anxiety.

What Is Panic Disorder

Panic disorder is another type of anxiety. It occurs when you have repeated periods of very bad panic, called panic attacks. Panic attacks last about five to 30 minutes and may include any of the symptoms listed in the box below. Panic attacks can lead to phobias if they arent treated.

Panic Attack Symptoms

• Feeling like youre going to choke

• Chest pressure or chest pain

• Pounding heart

• Shortness of breath or tightness in the throat

• Sweating

• Tingling or numbness in the hands or feet

• Hot flushes or chills

• Sense of unreality or dreamlike sensations

• Fear of losing control, doing something embarrassing, going crazy, or dying

Also Check: What Medicine Is Given For Anxiety

Your Sleep Is Disrupted

Having trouble falling asleep or tossing and turning throughout the night is a common red flag of anxiety disorders. And its a 2-way street. Anxiety can lead to sleep issues, and a lack of adequate rest can ramp up nervousness and stress. In addition, when you sleep for 7 hours, it turns on 700 beneficial genes, but without 7 solid hours of shuteye, you lose out on this important process.

Soothing Strategy: Make sleep a priority. Create acalming nighttime routine and consider natural supplements that promoterelaxation, such as magnesium, melatonin, GABA, 5-HTP, l-theanine, and vitaminB6.

Obsession Or An Endless Thought Loop That Leaves You Exhausted

When I find myself writing Ill not control my family. Im not in charge of anyone else repeatedly, its probably a sign of anxiety and not a reaffirming practice to let go.

Sometimes this happens in my mind instead of on paper. When Im around my relatives, I start thinking about what each person is or isnt doing.

Did he load the dishwasher? Is she looking at her phone ? Did he just turn up the music? Are those his T-shirts on the couch?

The thought loop repeats.

Read Also: How Can I Fix My Anxiety

Avoid Caffeine Cigarettes And Alcohol

Caffeine may give you a boost of energy in the morning but it can also lead to insomnia and overexcitement. Smoking cigarettes may provide you with temporal relief from anxiety but in long term it can lead to cancer and finally alcohol will frustrate your anxiety attacks and it can lead to many other serious addictions. Therefore avoid them as much as you can.

Limit Or Avoid Caffeine

Theres a reason you rely on that morning cup of joe to help you get ready for the day. But besides boosting wakefulness, caffeine also activates your autonomic nervous system and puts your fight-or-flight response on standby. Caffeine can increase anxiety on its own, and people with anxiety disorders tend to be more susceptible to its effects.

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Forgive Yourself And Wait To Worry

Are you particularly critical of yourself and the blunders you make? Well, imagine if you had a friend who constantly pointed out everything that was wrong with you and your life. Youd probably want to get rid of them right away.

But people with anxiety often do this to themselves so frequently that they dont even realise it anymore. Theyre just not kind to themselves.

So perhaps its time to change and start forgiving ourselves for the mistakes we make. If you feel like youve embarrassed yourself in a situation, dont criticise yourself simply realise that you have this impulse to blame yourself, then drop the negative thought and redirect your attention back to the task at hand or whatever you were doing.

Another effective strategy is to wait to worry. If something went wrong and you feel compelled to worry , dont do this immediately. Instead, postpone your worry set aside 10 minutes each day during which you can worry about anything.

If you do this, youll find that you wont perceive the situation which triggered the initial anxiety to be as bothersome or worrisome when you come back to it later. And our thoughts actually decay very quickly if we dont feed them with energy.

Tips To Control Anxiety

While feeling anxious may be beyond your control, there are still many things you can control to reduce worry, stress, and anxiety. For example:

• Educate yourself about how anxiety works.
• Do a simple body scan, noticing where in the body you feel anxiety. Try to sit quietly, breathe deeply, and bring your hand to the part of the body most affected by anxiety. Visualize the release of tension until it subsides, or alternate physically increasing the tension and relaxing.
• Do a quick mental scan. What emotions are you feeling when attacked by anxiety? Name them and then try to uncover their root cause. Change what you can and let the rest take care of itself.
• Try stress management techniques such as progressive relaxation, breathing techniques, meditation, mindfulness, or aromatherapy.
• Get out of your house and be in nature. It not only decreases anxiety but also increases the sense of well-being.
• Exercise regularly. It helps you boost your energy, reduce tension. and improve your mood.
• Cut down on screen time, especially before bedtime, as it can affect sleep quality.
• Avoid caffeine, sugar, alcohol, and drugs for anxiety relief those will only make it worse.
• Consider joining an online or in-person support group.

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See Our Other ‘how To’ Guides

Fear is one of the most powerful emotions. It has a very strong effect on your mind and body.

Fear can create strong signals of response when were in emergencies for instance, if we are caught in a fire or are being attacked.

It can also take effect when youre faced with non-dangerous events, like exams, public speaking, a new job, a date, or even a party. Its a natural response to a threat that can be either perceived or real.

Anxiety is a word we use for some types of fear that are usually to do with the thought of a threat or something going wrong in the future, rather than right now.

Fear and anxiety can last for a short time and then pass, but they can also last much longer and you can get stuck with them. In some cases they can take over your life, affecting your ability to eat, sleep, concentrate, travel, enjoy life, or even leave the house or go to work or school. This can hold you back from doing things you want or need to do, and it also affects your health.

Some people become overwhelmed by fear and want to avoid situations that might make them frightened or anxious. It can be hard to break this cycle, but there are lots of ways to do it. You can learn to feel less fearful and to cope with fear so that it doesnt stop you from living.

Practice Good Sleep Hygiene

Try to go to sleep and wake up at the same time every day weekends included.

Your routine before going to bed also matters. Consider giving yourself wind-down times. For example, 20 minutes with no devices. Instead, you could read a book or take a bath.

Avoiding potential triggers, like watching TV or scrolling the news on your phone, is key.

Creating a sleep routine will help you fall asleep faster and reduce the chances that youll lie awake, worrying about unfinished tasks or the next morning.

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