[toc]Are you a chronic worrywart? Do you get upset over insignificant things or suffer from nameless fears? Do you find yourself panicking in ordinary situations like walking through a crowded mall or asking a question at school? Check with a health care provider in case you display similar symptoms. If worrying gets in the way of your day-to-day routine and activities, you may be suffering from an anxiety disorder.
Anxiety disorders cloud a person’s judgment and perspective. It renders him/her incapable of performing ordinary tasks. Generalized anxiety disorder (GAD), panic disorder, obsessive compulsive disorder (OCD), phobias and post-traumatic stress disorder are some of the common anxiety related problems that people face. With today’s life in the fast lane, people are growing more tired, paranoid and anxious. Luckily, anxiety can be effectively treated in different ways.
The important thing to do once you have identified the problem is to assess how much help you need. The best way to do that is by visiting a qualified physician who can provide you with the right type of treatment. How frequently you experience periods of anxiousness and how long they last are some critical points to pay attention to. Anxiety can be debilitating in social situations and can turn simple decision-making into a nerve-racking experience.
5 Ways To Cure Anxiety
Reduce/Avoid Alcohol, Sugar, Caffeine And Nicotine
We tend to rely on our daily dose of caffeine to get us through the day. The same goes for the pre and post-dinner beer or whiskey or a bucket of ice cream. Are two packs of cigarettes a day your only coping mechanism? You had better put a check in place if you want to do away with anxiety for good. Eating too much sugar can keep you awake and leave you feeling jumpy.
Sugar makes you feel good for a little while which is why you reach for starchy and sugary foods whenever you feel low. It causes blood sugar levels to yo-yo and can increase your emotional discomfort. Smoking kills appetite and can prevent you from getting the required amount of nutrition.
This can further acerbate anxiety related problems. Reduce or avoid alcohol, sugar, caffeine and nicotine particularly before going to bed. They hinder sleep and sleep is essential to calm the nerves and relax the body.
Eat A Healthy Diet
In so many ways, it always boils down to the food we eat. There are so many ailments both physical and mental that can be prevented if we follow a healthy and nutritious diet. Poor health stems from poor nutrition. A lack of minerals, vitamins and trace elements that come with eating fast food, snacks and sodas are enough to cause anxiety all by itself.
Everything you need can be derived from fresh food. A diet to beat anxiety must contain green leafy vegetables (spinach, kale, turnip greens, lettuce), red, orange and yellow vegetables (beets, carrots, tomatoes, red & yellow bell peppers), meat, seafood, dairy foods (yogurt, cheese, milk), eggs and plenty of colorful fruits.
Eat berries at least 3-4 times a week as they are rich in anti-oxidants and work as mood-lifters. You can also take supplements if your vitamin levels are low. A healthy diet is not some sort of punishment and does not mean you cannot indulge yourself. Feel free to enjoy a square of good quality chocolate or a slice of pie.
Practice Relaxation Techniques
Anxiety causes somatic problems, leaving the body feeling taut and wound up, even when exhausted. Those who suffer from anxiety disorders may pace back and forth, start sweating profusely due to build-up of tension and experience trembling of hands and palpitations in stressful situations. In times like these, it is crucial to work out a system to relax your stressed out body and nerves.
Deep breathing exercises, meditation, progressive relaxation, guided imagery, autogenic training and biofeedback are effective relaxation techniques. If you feel an anxiety episode beginning, consciously make an effort to calm your body and reduce tension with any of these methods. Deep breathing in particular is something you can practice any time and anywhere. All you need to do is focus your attention on taking deep breaths.
Get Plenty Of Quality Sleep
There is a difference between regular sleep and quality sleep. In one case, you may sleep for 8 hours everyday but the sleep is fitful. When you wake up, you still feel tired and sluggish. Quality sleep can even be for 6 hours but it is restful and deep. On rising, you feel refreshed and ready to take on the day’s activities with enthusiasm and energy. One way to ensure you get a good night’s sleep is to go to bed on time every day.
Create a bedtime routine that helps you wind down before going to sleep. This means no TV watching, no sitting up with your laptop, no munching on sugary snacks and no drinking beer. Recent studies have found that a two-hour exposure to back-lit displays in electronic devices such as tablets and smart phones can cause delayed sleep. Drink a glass of milk or have a warm bath instead.
Identify And Learn How to Deal With Sources Of Anxiety
Once you have some control over periods of anxiety with the suggestions mentioned above, you must identify the sources or triggers that cause anxiety. It may be specific people or situations that make you feel worried or uncomfortable. If sitting down and thinking about them makes you feel worse, write them down in a diary or journal. Put down the sources of your anxiety in point form. The next part is to learn how to deal with these triggers.
You may have to confront or avoid them as the situation permits. If you find this part difficult, ask for help. Talk to a therapist. He/she is trained to provide you with the right insight to your problem and the best ways to cope with it. If you feel uncomfortable talking to a professional, talk to a friend or family member. Developing a coping mechanism can help you avoid panic attacks or the buildup of tension.