5 ways to manage your anxiety medicine-free! Consult the best psychologist near you.
We all must have experienced feelings of anxiety at some point in our life.
We usually call it “worry”. In our life, anxiety provides motivation for
achievement and it is necessary for our survival but when it goes out of
control it can have a severe impact on your personal and professional life
and thus ultimately affecting your quality of life.
The American Psychological Association (APA) defines anxiety as “an emotion characterized by feelings of tension, worried thoughts and physical changes like increased blood pressure.” In simple terms anxiety can be defined as a state of being apprehensive, or worried about what may happen; concerned about a possible future event. Anxiety is a normal emotion. People tend to feel nervous when faced with a problem, at work or home, before taking a test or examination, before making important life decisions. It is just how we are built.
A manageable amount of anxiety can be helpful. Anxiety can be considered as normal when:
- It is related to a specific situation
- Lasts till the problem get solved
- Proportional to the situation or problem
- It is a realistic response to a realistic problem or situation
Those who face a high level of anxiety may avoid going about their daily lives to avoid anxiety. It gives rise to a lot of uncomfortable physical sensations and physical health problems. Here’s an example of the difference between normal anxiety and anxiety disorder. Many people are nervous about flying in an airplane, which is a totally normal reaction. Yet, if they have to travel for work, they can get on a plane without any problems. Someone with an anxiety disorder may not be able to travel—even if it puts their job in jeopardy.
The good news is that there are best psychologists out there who are specialized in anxiety treatment.
Whether you have an anxiety problem or are considering seeing a therapist for anxiety treatment, here are some effective ways that can help you quiet your mind and reduce worry over time.
It is important to recognize that lifestyle changes take time to manifest, so you must be patient and consistent in your efforts. Here are a few methods for dealing with anxiety:-
Focus on the things you can control
There are so many things outside of our control, including how long the situation lasts, how other people behave, and what’s going to happen around us. Focusing on situations outside our control will get us nowhere—aside from feeling drained, anxious, and overwhelmed. Instead, try to shift your focus to things you can control. For example, you can’t control how severe the corona outbreak is in your area, but you can take steps to reduce your risk.
Take care of your body
Try to stick to your regular sleep, routine, meal, or work schedule. Read a good book, watch a comedy, play a fun board game, make something, whether it’s a new recipe, a craft, or a piece of art. Staying active will help you release anxiety and manage your mood. Look online for exercise videos you can follow at home. There are many things you can do even without equipment, for e.g. yoga and exercises that use your own body weight.
Diet and nutrition changes
Make changes in diet such as reducing caffeine, try reducing caffeine intake, especially late in the day or before bed. Limit or avoid processed sugar, keep a food log to assess whether anxiety is worse after eating certain foods.
- Use mindfulness techniques When you're anxious, you're often caught in a (negative) thought cycle. Try this to get back into your body and stop anxiety fast: 1. Look around you and notice 5 things you can see.
2. List down 5 sounds you can hear.
3. Move 5 parts of your body you can feel (i.e. rotate your ankle, wiggle your ears)
Talk or write about it
Try writing down your worries. As you write, what may have seemed like an overwhelming constellation of problems will suddenly come into focus and be narrowed down to a set of realistic concerns. Various studies have shown that writing about your feelings can help in reducing anxiety or fear. You don’t have to be a skilled writer and you don’t have to share what you write with others. Write for yourself. Be honest and don’t judge yourself. Find someone with whom you can share your concerns or worries if needed take professional help.
Sometimes dealing with anxiety on your own can be difficult, in such cases talk therapy can be especially beneficial for anxiety. One of the most common talk therapies for anxiety is cognitive-behavioural therapy (CBT) and qualified psychologists use such therapies in their practice.
Mpower Centre in Mumbai, Kolkata, Bangalore and Pune have the best psychologists who are equipped with anxiety treatment tools. They will guide you with various techniques and effective strategies to reduce anxiety and to improve your anxiety management skills.
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