Getting anxious more often?
As per the survey conducted by the National Mental Health and Neuro Sciences (NIMHANS): 3.1 per cent of the population in India suffers from anxiety disorder. It’s pretty normal if a person gets occasionally nervous, what if the same person clutches it more often? What if the person seems unable to take control of his intense worry? By the way, this intense feeling of worry, anxiety, panic attack is known as anxiety disorder.
How to take control of anxiety disorder?
Here are the top 10 best tips from the therapists and the counselors to help cope with anxiety disorder.
Sweating is often one of the best signs of a healthy mind and body. As per the health experts exercise has been one of the proven technique against anxiety, depression and many other medical conditions. Hence practising exercise daily for at least 20 minutes might control anxiety.
Minimize digital media usage:
Definitely, digital media is a boon and a productive tool. And yes, there are more positive aspects to address about so as the negative side. Prolonged use of digital media may lead to many ill-health conditions such as internet addiction, smartphone addiction, social media addiction, porn addiction and gaming addiction.
Accept the fact:
Anxiety disorder often makes a person feel like dying or experiencing heart attack. Remind that have an anxiety disorder is a temporary effect and it won’t harm you unless you react to it. The body is just stimulating fight-or-flight response which is absolutely nature’s call.
Try to systemize all your tasks because procrastination and anxiety go hand-in-hand. Due to the unfinished works, pending tasks or postponing events may lead to unwanted stress and anxiety. To over these situations organise all the task as per priority, maintain deadlines and prepare a to-do list.
Know about the illness:
Learn and have an idea about the symptoms of anxiety disorder. Anticipating the physical symptoms may reduce the fear of unknown plus bring down the nervousness. Furthermore, it also helps the individual to explain his /her symptoms to the therapist or the counselor.
Studies found breathing exercise has an immense impact and it is the best coping tool against acute anxiety attack. During an anxiety attack, the stress hormones are released which makes the individual feel the physical symptoms of stress. Deep breathing helps to calm the nervous system.
In spite of re-thinking worst case scenarios and battling with the thoughts. Promise oneself “yes I’m nervous and worried, but I’m ready to take on”. This rational thinking may help the brain to elevate the confidence and build resistance towards the anxious thoughts.
Say no to caffeine:
Caffeine is a strong stimulant that increases the anxiety. Caffeine can be commonly found in coffee, tea, energy drinks and chocolates. Try to reduce or avoid the consumption of caffeine.
Stay out of substance abuse:
People might think escaping the reality is the only gateway for anxiety disorder. Consuming substances such as drug, alcohol or other substances always have the other way of trapping. It may lead you to addiction which makes the situation even worse and makes the recovery difficult.
Reach out to a medical professional:
Psychologist and psychiatrist can help the individual with the advanced therapies such as CBT, individual counseling and group therapy. The individual might able to develop the coping and the anticipating skills using these therapies. Furthermore, it helps the individual to handle and deal with the high-risk situation. For evidence-based treatments and therapies call us @ +91 97414 76476.