Posts Tagged ‘Treat Anxiety’

Here are just a very few symptoms of anxiety, don’t let them get out of control and ruin your life.  Treat anxiety before it controls you.
Does your breath begin to get faster and faster? Do your palms get sweaty? You try to get your heart rate to slow down, and back into a even rhythm, but your nervousness is taking control. These are signs of anxiety, which are quite normal, but if you have these symptoms on regular basis then it is time to treat anxiety. How does one stop anxiety from occurring? It is a common event, linked to stressful occurrences, traumatic circumstances or other types of activities that are imagined as danger or linked to fear. Despite what you think, there are ways to treat anxiety so that it doesn’t get in the way of what you have to do

Self – Help
The first method to treat anxiety is self help. With this, you can use simple techniques in order to begin relieving your problems with situations that cause anxiety. If you don’t want to take any dramatic measures to treat anxiety, then it begins with you recognizing the problem, and beginning to find solutions for it.
Self-help doesn’t mean sitting down and reading the most popular books about getting rid of anxiety once and for all. It is much simpler than this. Once you recognize that you are stressed, nervous, anxious or have heightened fear: stop. Begin to breathe at a normal pace deep and slow this will help you prevent the onset of physical symptoms.. From here, you can begin to think about the situation differently. Thinking in positive affirmations is an easy way to stop the anxiety.
Alternative Medicine
If breathing alone doesn’t work, than you can always turn to things used holistically by others. There are a variety of natural supplements that are used with treating anxiety, as well as helping one to learn to relax in any type of situation. No matter what the circumstance, you can try to apply any of these in order to help.
One of the well known alternative treatments for anxiety is aromatherapy. Lavender, for instance, can be used in order to calm you down. You can find this available in anything from bubble bath to candles to oil. No matter what your preference, it is effective in helping your system to wake up to a relaxed state. Patchouli oil is also known to be as effective as lavender in helping to calm you down, specifically with anxiety. These are the two that are known to be most effective; however, several others can be found to help.
You can also find yourself a counselor or personal coach, who is experienced with working with anxiety.  Find a person who you feel comfortable working with, who will allow you to direct the sessions.  The most important thing is for you to feel safe and secure, this will really help treat anxiety because you will be in a relaxed state and feel in control.
Control is very important to anxiety suffers, because having anxiety can cause you to feel out of control.  So to treat anxiety and beat anxiety, take back control of the thoughts that have created your anxiety.

First of all, when you are dealing with anxiety management techniques, the first thing that you need to understand is that often anxiety is the result of several things happening at once. It can be the culmination of a lot of different stressful things that are occurring in your life that you have to deal with. Therefore, to put anxiety management into effect you need to make sure that you take a look at the way that you deal with the stress and anxiety in your life

Next, when you are looking at anxiety management techniques, one of the biggest things that you need to do is learn how to relax when you feel anxiety starting to get the better of you. Anxiety is often something that sneaks up on you, but you can learn to figure out the symptoms of an anxiety attack, and when you do this you’ll find that you can begin to manage your anxiety much better.

A good anxiety management technique is when you are having an anxiety attack is to

learn how to do some relaxation techniques. These are going to be great techniques for you to learn because they’ll help you focus on your breathing, and focus on how to calm yourself down. This is the beginning of your anxiety management techniques, because beginning to calm yourself down is the first thing that you need to do when you feel anxiety taking over.

Some more anxiety management ideas:

Get a good night’s sleep. During the sleep cycle, your body repairs itself. You feel more rested after several hours of restorative sleep, reaching the REM stage. Most people need eight hours a night which varies within an hour or two each way.

Exercise on a consistent basis. Exercise helps you to use oxygen more efficiently. It helps to get more oxygen to the brain. It also increases focus which may help you see solutions to problems rather than simply worrying about them.

Don’t use alcohol. You might think that the glass of wine is relaxing your tension but alcohol is a depressant. In anxious situations you could rely too heavily on it and gain another problem in the process.

Anxiety can come into your life at any time. It’s normal. When the anxiety becomes frequent you could be at risk for more serious conditions. If you feel your anxiety is starting to take over your life or increasingly causing you problems, seek professional help to put some anxiety management in place.

How to treat anxiety without medicine is a lot easier today then it was years and years ago. To treat anxiety without medication is becoming a popular preference because it helps you truly get at the core of your anxiety without suffering all the unwanted side-effects.

Hopefully some of the tips below will help you,learn how to treat anxiety without medicine and find natural anxiety relief.

Find some you Time

Anxiety often happens during periods of great stress in our lives. When we are feeling overwhelmed with all the things that we feel we must do and all the external pressures we are feeling.
Quite often when things start to get out of  our control,at work or school, or what ever the situation.  We need to take time out and I mean take time out. Just say stop and go and have some you time.

Take Pleasure in Exercise

Exercise is brilliant way to work out all that extra stress and tension you may be feeling. The flight or fight response is actually what you start to feel when you start to get anxious. Your body starts to prepare itself to either fight or flight. Your adrenalin levels got right up,and if you do not do anything to rid yourself of all this excess energy… Well those of you who experience anxiety know what I am going to say, this is when your body starts displaying the physical symptoms of anxiety, which are really scary.  So this is why I suggest exercise in how to treat anxiety without medicine.

Do not fight your anxiety

Honestly if you really want to learn how to treat anxiety without medicine, don’t fight your anxiety. The more you fight your anxiety the stronger your anxiety will become. Well in my experience of anxiety this is what happened to me. The more I fought it the stronger it became.
I thought this was the best thing to do.  But it was not.  Allow your anxiety wash over you. It is really hard I know, but if you don’t fight it, it does go away a lot quicker.  And those thoughts that your going to die are not true. It’s the fear that causes the anxiety.  Eliminate the fear then you can get to the route of what is causing your anxiety.

Natural Methods

There are plenty of alternative therapies out there these days you can use, and learn how to treat anxiety without medicine and get natural anxiety relief. Just some of these include tea, herbal remedies, acupuncture, tai-chi and deep breathing. You could also try counselling, a personal coach, or become a member of an anxiety community.

If you truly want to overcome your anxiety challenges naturally try some of these methods on how to treat anxiety without medicine.

I would think that the vast majority of anxiety suffers, would love to be able to treat night time anxiety. I don’t know what it is, but having night time anxiety feels tons worse than having anxiety during the day.

I used to suffer with night time anxiety really bad, it got to the stage where I started to dread the night time.  And of course the more thought that I gave to it the stronger my night time anxiety got.  It started to be a viscous circle.

How to treat night time anxiety, well for me this is what i put into place.

The first thing I did was to have a dvd player in the bedroom, and played my favourite films to distracted me from my anxiety.  Because I really needed a good nights sleep.

Actually what I needed was a break from my anxiety and concentrating on a film that I liked distracted my mind, which gave me small breaks from my anxiety.  But it was more than that, if a distraction could stop my anxiety it just proved to me that my thoughts where creating my anxiety.

This really started to help me treat my night time anxiety. A small break from my anxiety was really appreciated, I can tell you.

I also bought some relaxation cd’s to listen too as I was trying to go to sleep.  Being relaxed really does help anxiety.  When we are in a anxious state are bodies are so tensed and primed for the fight or flight syndrome, we really need to get our bodies to relax and feel calm and peaceful.  I cannot stress this enough, get your body to relax.

I also tried exercises at night before I went to bed to get rid of all my excess energy.  This may sound strange but I was up for trying anything to treat night time anxiety.  My night time regime was exercise, soak in the bath, then either a dvd or a relaxation tape to help me get off to sleep.

You could also try taking some natural herbs at night to help you relax and get off to sleep.  Make sure you consult a professional who can guide you on what to take and how much to take.

If you do not mind taking medication to treat night time anxiety, then there are sleeping tablets or sedatives that you can take that will help you ease your night time anxiety.  Again ask your doctor about what medications are available and safe to take.

But remember taking medication for anxiety does not treat your anxiety, but it does give you a break from it.  The best way to treat anxiety is to find a counsellor or personal coach who can help you work through the issues that are causing your anxiety.  This is the only way to treat night time anxiety and beat it.

Hopefully, this article will help you deal with Anxiety at Night.

Here are a number of very practical tips on how to treat anxiety attacks.

 

  1. Breathe Correctly.

Researchers at The University of Pittsburgh Medical Centre have pinpointed one of the reasons why breathing is so  significant when we can be suffering from  anxiety. They found that we frequently hyperventilate while we are in an anxious  state. This is precise, as you will know if you suffer from anxiety attacks. We are alert of short and rapid breathing  that in turn creates small brainwaves, all contributing to our anxious state.

This is a very good way on how to treat anxiety attacks, learn to breathe with the belly muscles. By doing this  we make much longer breaths that create slower  brainwaves. That is the sort of tranquil breathing we do when  we are collected and quiet. When we are conscious of this, we are able to learn this procedure and it in actual fact does pacify us down, if done properly.

 

  2. Meditation

A good number of people are put off by the idea of meditation and even yoga because they just feel it is too complex to learn and that they will never have the time  to do it.  All you need to do is to get the quietest place at home.
You can make a decision to sit down or even lie down. The important thing is to feel comfy. Focus on your breathing  and put into practice letting air fill your lungs and then when exhaling, feel the abdominal muscles tightening. The secret  here is that you are adept to shut out all the, sound from close to you, while you give attention only on your breathing. You will be astonished at how much calmer you will feel.

 

  3. How to treat anxiety attacks through diet.

Taking the correct nutrients, minerals and vitamins can genuinely help in manifesting optimal setting so that our brain functions just as nicely as our  body. Any foods that can heighten the levels of serotonin can enhance our mood.  Which can help to  bring down anxiety levels. The finest foods, are the complex carbohydrates which are the whole grains, fruit,  vegetables and nuts. Do you know that the element called tryptophan helps in soothing  and is contained in some  dairy products and also turkey meat?

 

  4. Herbal remedy for anxiety?

Lots of herbs are now known to help keep anxiety at bay. The better known ones are valerian, camomile, passion  flower and winter cherry. These actually work  and there are no nasty side effects either, unlike the anti anxiety  medications prescribed in very big doses across the nation.

5.  Counselling

Work with a counsellor or personal coach, they will usually have immense experience on how to treat anxiety attacks.  Find some one that you can associate to and feel secure with.  You may perhaps also look online and unearth some anxiety communities that you could join.  Talk to fellow suffers of anxiety and gain as much knowledge as you can on how to treat anxiety attacks.

As a counsellor I have had many clients ask me for the best way to treat anxiety.
The question as you can well imagine is very difficult.  There are numerous different ways to treat anxiety.

There is the medication way, which for some people is the right way.  Especially, for those of you who’s anxiety has taken over your life.  The reason I say this, is.  That I have been in that space where my body has been on such alert that I was constantly having anxiety attacks, and I mean constantly.

I would have one anxiety attack after another night and day. No matter what I did I could not stop myself from thinking about my anxiety, which of course just fuelled it.

So in that sort of instance I would defiantly recommend medication, just so you can have a break and gain back some control.  Because being in that sort of anxious state, you cannot think logically, so it would be extremely hard to gain control of your thoughts.

So in this sort of instance I would say that the best way to treat anxiety would be medication.

Another way to treat anxiety is to read all you can about anxiety.  Accumulate as much knowledge that you can, so when your body starts to display the signs of anxiety, you will be much better prepared for what goes on.

Most people when they have an anxiety attack often think they are having a heart attack, which just goes to add to the anxiety.  So the more knowledge you have the better able you are to stop it spiralling out of control.

Another way to treat anxiety is to go the alternative route, take natural remedies to help keep your anxiety at bay.  Learn breathing techniques to help control the anxiety.  Relaxation, meditation, yoga are all good ways to help you beat your anxiety.  Again this is down to your mindset and belief.  If you think it will help, it will.

If you think it’s a load of rubbish then it won’t. You can always find a online community that is dedicated to anxiety suffers and get some help and some support from fellow suffers.

The best way to treat anxiety is to have a counsellor or personal coach. They can help you understand your anxiety and where it has come from.  The most important thing about anxiety is, that it is a thought that you have created.

Once you understand that it is your thoughts that have created anxiety, then you can do something about it.

I did this and helped me understand and overcome my anxiety, this is why I say that the best way to treat anxiety is with professional help.

Feeling incapacitated and anxious in social situations is not just a difficult thing to deal with, but an actual disorder that plagues many people in today’s world. It might make you feel a little better to know that you can combat and treat social anxiety disorder without the need for medications. Before we discuss this, let’s cover some basic information about the subject and define this mental health issue.

Having issues with being in social situations is usually caused by your own self-perception. How you see yourself affects how you react in a social setting. There are several symptoms that can alert you to any social anxiety disorder you have.

It can start as nervousness and become debilitating for some people to the point they avoid any social setting. Like many anxiety disorders, when social situations are a problem, you will likely experience sweating, heart palpitations and even chest pains.

It’s a panic attack that occurs when you are around a crowd of people and it can be overwhelming to say the least.

Many times there are ways to treat social anxiety disorder yourself without the need medications. Here are 4ways to help you to treat social anxiety disorder and regain your life.

 

1. Change your self-perception – You must first realize and accept that you are a worthwhile person. What you do in life is valuable in some way. Evaluate your worth by creating a list of things you have done that affected your life or the lives of others in a positive way. No matter what your station in life, you are valuable. Learn it and believe it.

 

2. Realize that perfection is not a goal – No one is perfect. Don’t place unrealistic expectations on yourself. You are human and humans are fallible. Perfection is a very unrealistic goal that will only serve to defeat your purpose of discovering your own self-worth.

 

3. Engage in conversation – What you have to say is important. Start with one person at a gathering and strike up a conversation about something that interests you. This will also help you realize how unfounded your fears are and allow you to feel more comfortable in large groups.

 

4. Allow others to approach you – Don’t worry about what anyone thinks of you. You should know your own worth and what others think is not your concern. Allow others at social gatherings to engage in conversation with you. You do not have to speak unless you want to speak. It is good to be a good listener as well.

 

I will say from my own personal experience, it is always best to have someone working with you to help treat social anxiety disorder, be it a counsellor or coach.  Or look for anxiety communities on the web so you can interact with people who have similar problems to you.

Part Three of treat anxiety disorder

Forecasting disaster – whatever you do, you need to keep a positive focus and goal. It sometimes happens you would be worried about the outcome of some important thing. A little nervousness is normal. However, when this ‘little nervousness’ turns into a prediction for disaster it becomes a negative thought trap.

For example, let us say you are preparing for a speech. A few butterflies in the stomach are warranted. However, if you start thinking, ‘This will be a total disaster’, ‘They will hate my point of view’, ‘I will not be able to speak one word and everybody will laugh at me’ or things like that, you are opening the door wide to anxiety.

Positive things phrased with negation – this is one of the most dangerous of all negative thoughts trap because you do it thinking it is helping you, when it is actually harming you and leading you straight to an anxiety attack. This is when you would tell yourself, ‘I will not be afraid’, ‘I do not need to be nervous about anything’, ‘I will not do any mistake this time’ and so on.

The point here is that though you want to emphasize a positive aspect, what you are actually doing is visualizing the negative aspect. Since the negative aspect projects the more powerful emotions, this is what your mind will remember and build upon. Therefore, you should be very careful about how you phrase your self-encouragement. The correct way is ignoring the negative aspect completely, such as ‘I will do a wonderful job today’, ‘I will enjoy the experience’, ‘everything is going to be just fine’ and so on.

 
Comparing yourself to others – it is a common tendency for people to compare themselves to others, usually to those who are more fortunate than them. For example, you would be likely to think, ‘I work hard too, but he got the promotion’, ‘My husband never notices me nowadays, no matter what I do; but see her – her husband totally adores her’, and so on.

Do not let yourself fall into this trap. As soon as you compare yourself with others negatively, your mind would highlight all such differences around you and all of a sudden, you would find that you are overwhelmed by feelings of misery, hopelessness, worthlessness and the like. This, in turn would put you on the path to a sure anxiety attack.

Having said all this and yes it did go on a bit, but I feel it is really important to make the point of negative thinking and how it really does shape our lives. But also that is the point it is a THOUGHT and only a thought. You create that thought so you can change it. Because if you don’t change it your anxiousness will turn into a anxiety disorder that will be even harder to challenge and conquer. But you can treat anxiety disorder and beat it. And as I mentioned in part one, you can get yourself a personal coach or counsellor or join a anxiety community.

Part Two

Carrying on from part one on how to treat anxiety disorder.

Assuming what others think – I read once about a very beautiful way of interpreting ‘assume’ – this word ca be broken into ‘ass’, ‘u’ and ‘me’. In other words every time you assume something, you make an ass of you and me.

This is a nice way of warning you of the danger that assumptions can create. You would often look around you and think, ‘They must be thinking I am looking gross’ or ‘I know she hates me on sight’, or ‘He is thinking I am total useless’ and so on. Do not assume such things because when you do so, you inadvertently emulate the image you have created this way. When you enter this trap, you would find that you are spiralling into low self-esteem, decreased confidence and anxiety disorder symptoms.

But keep in mind while reading this article, that to treat anxiety disorder; you start by challenging these negative thoughts.  I just thought I’d pop this in to remind you that you can beat these self-defeating thoughts. 

But you have to be aware of them before you can start to challenge them.

Generalizing negative traits – you have always been told to think positively. This is because it influences the way you think and then the way you act. It is possible that you would make mistakes sometimes; these mistakes could be minor or major. It happens. Learn from the lesson and move on. Do not entertain thoughts of generalization.

This is a terrible negative thoughts trap. Things like ‘I always mess things up’, ‘What ever I touch turns to dust’, ‘and nothing I do will ever come out perfect’ and things like that. When you do so, you are berating yourself and inviting anxiety to take over. Do not generalize when you make a mistake.

Self-labelling – sometimes things do go your way. In fact, life is full of times when you walk uphill, when things are rough and outcome looks bleak. It is okay.

Good times would come, too. Life is a cycle; sometimes you are up and sometimes you are down. The key to happiness is to adapt and keep looking ahead. At such times, you would find thoughts like ‘I am totally worthless’, ‘I am a loser’, ‘I am bad luck personified’, and so on. The moment you apply such a label to yourself, your subconscious would adjust your self-image to it and then you would be going down and down until you experience a full-blown anxiety attack.

Blowing up realty – there are times when problems seem larger than life. Normally, at such times you should roll up your sleeves and tackle the problem head-on. However, at such times your mind would be tempted to enter negative thoughts traps such as ‘This is going to ruin me financially’, ‘I am going to die of a heart-attack’, ‘My life is over with this chapter’ and things like that. If such thoughts are not checked immediately, they would create a sense of helplessness and vulnerability that would tend to blow up small problems into gigantic obstacles. The result would be a massive anxiety attack.

 

Please read the final part on how to treat anxiety disorder.

Part One

How to treat anxiety disorder. Well this really does depend on the person.  But what does create anxiety disorder is how we think!

It is true that anxiety is often the result of an external trigger; however, it equally true that sometimes it is a ‘cordially invited guest’. In other words, you invite worries and negative thoughts because you set up negative thinking traps in your mind. What are ‘negative thinking traps’? These are thoughts that push the mind into negativity.

 

So on to how to treat anxiety disorder.  The first step is to monitor your thinking; you may well be very surprised at how negative you do think.  I call it the little voice in your head that is constantly going.  Becoming aware of it, will help you challenge it and ultimately change it to a positive little voice.  It will be of great benefit for you to work with a personal coach or a counsellor to help you become aware of your negative thoughts that are creating your anxiety disorder.

  Below are some examples of negative thinking that spiral out of control and cause anxiety disorder.  But remember to treat anxiety disorder you just counteract the negative thinking.  And yes it does become easier.

Predicting the future – you would have so many times found yourself thinking, ‘Oh, God! I am going to mess up this thing completely.’ or ‘I know that this will end in a show-down’ and thoughts such as this, which seem to create a negative image of the outcome in your mind. These thoughts left wandering in your mind will continue adding vivid details to the negative outcome, which in turn would build up anxiety within you. In your mind’s eye, you have already messed it up and you are facing the dire consequences.

Measuring everything in extreme terms – this happens to the best of us. Sometimes, when you are overwhelmed by certain circumstances, the smallest details can throw you off completely. For example, you are struggling with an impossible deadline when you realize you were using the wrong data. It is easy in this case to throw your hands up and say that all is lost. However, if you keep your cool and take corrective measures immediately, it is possible that you put the thing back on its track without much problem. Nothing is black-and-white. Just because you slip up somewhere, it does not make you totally hopeless or a failure. Chase perfection; this is a good trait because it would fuel you to overachieve. However, if what you do is not always perfect, it does not mean you are worthless. Do not allow your mind to think in extremes. The world is made up of more grey than black-and-white.

 

Read more in part two on how to treat anxiety disorder.