Discover the remedies against anxiety. If you practice these remedies, you will resist better the stress and you'll feel better. Tips to reduce anxiety.
What is anxiety?
Anxiety is characterized by a persistent and disproportionate fear unrelated to any genuine risk. It can increase to an extent that may interfere with even normal routine of life and person may feel apprehensive regarding happenings of normal things in life. Anxiety disorders comprise clinical conditions of Generalized Anxiety Disorder, Panic Disorder, Post-traumatic Stress Disorder, Social Anxiety Disorder and Phobia.Treatments for anxiety:
Apart from very few chemical remedies
available like benzodiazepines and serotonin modulators, you can follow these remedies options that are safely and effectively to alleviate anxiety.
Professional remedies for anxiety
All anxiety disorders are treated with psychotherapy and/or medications.
Psychotherapy for anxiety
The most common type of psychotherapy is called Cognitive Behavioral Therapy (CBT). CBT involves helping patients to identify their automatic ways of thinking, behaving, and reacting to situations that cause anxiety. An important part of CBT is teaching patients different ways of thinking, behaving, and reacting so that they experience less fear and anxiety.
Medication for anxiety
The most common medications used to treat anxiety are medicines also used to treat depression (anti-depressants). Sometimes additional medications are needed. When starting some anti-depressants, patients may have thoughts or make plans to kill themselves (suicidal ideation). It is very important to monitor patients closely during the first few weeks – months of treatment to identify and help patients who are having suicidal ideation.
Homemade remedies for anxiety
These remedies will not have the side effects of drugs and medication.
• Sleep hygiene:
patients should use their bed for sleep and sex only. Move the television out of the bedroom. Develop a regular and relaxing routine for bedtime. Set a regular time to get up and get dressed each day. Drink caffeinated beverages (if at all) in the morning only.
exercise is an excellent anxiolytic (something that decreases anxiety). It doesn’t need to be strenuous. Daily brisk walking for 30 minutes is enough. Do some exercise outside the house every day, if possible. The evidence is strongest for aerobic exercise (walking, swimming, running, biking) but strength building (weight-lifting and using exercise machines) also helps.
• Social activation:
people with anxiety may isolate themselves and constantly think about their worries. It is important that they stay connected with family and friends, even if they do not feel like it. They should schedule meetings and activities that they used to enjoy. This is adopting the “fake it until you make it approach.”
• Quit drugs. Limit alcohol:
many illicit drugs, like cocaine and methamphetamines, may elevate mood in the short-term, but can also make anxiety worse in the short-term and long-term. Alcohol may decrease anxiety in the short-term, but can worsen anxiety in the long-term. Alcohol makes falling asleep easier, but staying asleep harder. Alcohol use also increases risk of suicide. Support your patients to quit.
• Limit tobacco and caffeine:
both tobacco and caffeine are stimulants which can worsen anxiety. Decreasing the amount of (or not using) caffeine and tobacco can make anxiety much better.
• Practice mindfulness techniques or do CBT homework:
mindfulness techniques may include sitting or walking meditation, yoga, and the body scan. CBT homework may include writing down automatic thought and behavior patterns and thinking about underlying belief systems.
• Take medications as directed:
patients may be prescribed:
- Anxiolytic medication (some of the same medicines commonly used to treat depression)
- Possibly another medicine to increase the effect of the anxiolytic.
Many patients also take dietary supplements, alternative medications (such as SAMe) or herbal medications. Ask about these so that you can see if there are toxic side effects or interactions with prescribed medicines.
Anxiety remedies: Smile away the stress
Remember always to smile sincerely with your eyes and to fill your heart with love. This acts as a preventive medicine. When you are sad, angry, crying, depressed or nervous, your organs secrete poisons; but when you are happy and smile, they produce a honey-like, health giving secretion instead.
Wherever you are – standing, walking, or sitting – remember to smile, and relax, to fill your heart with love and to let the loving feeling spread throughout your whole body. It is so very simple and yet so very effective. Just cultivate a peaceful, loving heart; smile easily and your troubles will melt away.
Positive Thinking Meditation Exercise
Meditation is a very good way to develop the power of your mind in a positive way. To meditate, you should find a quiet spot and sit comfortably with your hand resting at your side or folded in your lap. If possible, or if it will help you, play quiet music to set the mood. Look straight in front of you with your eyes open, and begin to think about yourself:
- Think of all the things you like about yourself, and all the good things you have done during the day or the day before.
- Think of the power of your thoughts – you have a choice to create good or bad, positive or negative thoughts
- As you see your good qualities, you will feel good about yourself, love yourself and see the good qualities in others.
- You will realize the benefits of a loving attitude to yourself and others.
- Then sit and focus on only one thing only to rest your mind. Choose a flower, the stars or even a chair. If other thoughts enter your mind, that’s okay, just release them into the air.