Many people experience anxiety about real-life concerns. Such preoccupations include money, health, relationships, etc. However, the reality is that everyone can experience anxiety about anything. There are effective, yet small steps that can be taken to deal with extreme anxiety.
[box type=”info” align=”” class=”” width=””]What is anxiety? Anxiety is a psychological disorder that leads to an anxious mood, which can range from a feeling of psycho-motor restlessness to a state of intense fear. Having anxiety at some point in your life is completely natural. Nevertheless, when it becomes so intense and persistent that it distorts reality, inhibits thought and alters the person’s normal activity, we should ask for help and go to a specialist for psychotherapy or to initiate a pharmacological treatment, if necessary.
¿How does extreme anxiety manifest itself?
Anxiety is manifested by the presence of inner discomfort, irritability, unjustified fears, upsets, insomnia and crisis of psycho-motor agitation. These psychic symptoms are often associated with organic disorders, such as increased sweating, fine tremors in the extremities, palpitations, tachycardia, shortness of breath, pre-cordial pain, increased blood pressure, digestive and intestinal symptoms and intense fatigue.
Anxiety has different levels of intensity and these give rise to different clinical pictures, which are manifested with progressive symptoms.
- Anxious character. Vulnerable and unstable personalities who present these characteristics throughout their lives.
- Anxious state. On a situation of insecurity symptoms of restlessness and psycho-motor agitation are manifested.
- State of anxiety. At this level the patient presents a feeling of inner tension and discomfort with a sensation of irrational fear and organic manifestations, such as hyperventilation, sweating, shortness of breath and thoracic oppression.
- Crisis of anguish. The anxiety maintained and not controlled in many occasions can lead to a state of anguish, more serious situation and included in the neurosis, reason why it needs treatment by a specialist in psychiatry.
How to treat anxiety disorders naturally or without medication?
Breathe deeply – (diaphragmatic breathing)
This diaphragmatic breathing or deep breathing tends to relax us. Inhale slowly as you count to four. Now hold your breath as you count to four. Slowly exhale until you reach four. Do this 4-5 times. Do this whenever you feel anxious. Learn how to do it here.
Get some exercise
You should become active if you want to deal with anxiety physical symptoms. Do some cardiovascular exercise. These may include brisk walking, cycling, swimming, etc. It will release Endorphin into the body that can reduce anxiety.
Practice the muscle relaxation technique
There are several techniques to eliminate excessive anxiety that you may experience at certain times , especially effective in eliminating muscle tension that is one of the symptoms of anxiety. One of these techniques was developed by psychiatrist Edmund Jacobson. Know how to do it below.
Have a good night’s sleep
If you don’t get enough sleep, it may trigger anxiety. If you are having trouble sleeping, have a relaxation activity before going to sleep. These may include taking a hot bath or listening to soothing music before going to sleep. You can also read a motivational book or just take several deep breaths. In case you feel anxious just before going to bed, write down all your worries on a piece of paper and then try to sleep.
Manage Your Thoughts
To know how to deal with extreme anxiety, you’ll have to handle all your anxious thoughts. These are unintentional thoughts that inadvertently increase your own concern. Many are unrealistic and unreasonable.
These thoughts need to be changed. First, identify them. See how a specific thought tends to affect your feelings. Challenge these thoughts. Make them right by reformulating them. This way they would be more accurate and realistic.
Say and do encouraging things
Make positive and accurate statements. See things from a different perspective. Remember that anxiety is just a feeling and that you can use some strategies to control it. Have a good emotional health.
Keep a positive attitude at work.
Competitiveness and instability in the workplace, bad relationships with colleagues and bosses, and the stress of daily and routine work are triggers of stress and anxiety. Positive attitudes, good relationships, and a taste for the work being done can prevent these problems.
Have support from your family.
Although it can sometimes be the source of situations of anxiety, the support that a stable family can give us and the positive atmosphere of protection and security that it offers, is very effective in reducing stress and treating the anxiety.
Stay connected to others
You need social support to manage stress. So stay in touch with your loved ones. Call them, go out with them. You can participate in an activity to improve your anxiety. Go for a walk, join a music or yoga class.
Don’t drink caffeine
Anxiety control includes things you shouldn’t do. These include substances like caffeine that exacerbate anxiety.
[box type=”error” align=”” class=”” width=””]Tobacco, alcohol, stimulant drinks, and other substances are harmful elements that increase the risk of anxiety.
There are many different techniques of meditation, but all pursue the same goal: to achieve serenity by emptying the mind of worries and harmful thoughts that agitate it. All of them reduce oxygen consumption, increase cerebral electrical activity and decrease pulse, heartbeat and blood pressure.Leaving the mind blank and concentrating on the body’s own sensations decreases tension and stress.
When experiencing bad anxiety, simply let it in, feel it, and then hold on. This is the best way to manage anxiety. Anxiety can sometimes feel overwhelming. It can be like luggage that’s overwhelming you.
[box type=”info” align=”” class=”” width=””]But you need to take small steps, like the ones above. These steps can be part of your daily schedule. In this way you can minimize your anxiety greatly. There are many ways to deal effectively with these problems that are harnessing your mind. Keep your anxiety under control or it may interfere with your daily activities and impact your productivity.