Anxiety is the natural response of your body to stress. It is a feeling of apprehension or fear about what is coming. Attending a job interview, the first day of school, or giving a speech may cause most people to feel nervous and anxious. But, if your feelings of anxiety are extreme, last for more than 6 months, and are interfering with your life, you may suffer from an anxiety disorder. If you are suffering from an anxiety disorder, here are some remedies to treat anxiety. But before that let us first understand what an anxiety disorder is.
What is an anxiety disorder?
It is normal to feel anxious about moving to a new place, starting a new job, or attending a test. This kind of anxiety is unpleasant, but it may encourage you to work harder and do a better job. Ordinary anxiety is a feeling that comes and goes but does not interfere with your daily life. In case of an anxiety disorder, you may have the feeling of fear with you every time. It is severe and sometimes can get devastating.
This kind of anxiety may stop you from doing things that you enjoy. In extreme cases, it may stop you from getting into an elevator, crossing the street, or even leaving your house. If you do not treat this health issue, the anxiety will just get worse.
Anxiety disorders are one of the most common forms of emotional disorder and can affect anyone. As per the American Psychiatric Association, females are more likely to suffer from anxiety compared to men.
Different types of anxiety disorder
Anxiety is a vital part of different disorders. These include:
- Panic disorder- Suffering recurring panic attacks at unanticipated times. A person suffering from panic disorder may live their life in fear of the next attack.
- Phobia- Excessive fear of a certain object, activity, or situation.
- Social anxiety disorder- Severe fear of being evaluated by others in different social situations.
- Obsessive-compulsive disorder- recurring illogical thoughts that lead you to perform repeated and specific behaviors
- Separation anxiety disorder- Feeling of fear of being away from your loved ones
- Post-traumatic stress disorder- Anxiety caused by a traumatic event
- Illness anxiety disorder- Fear regarding one’s health (earlier known as hypochondria)
Symptoms of anxiety disorder
Anxiety feels different based on the person whoever is experiencing it, Feelings can range from butterflies in the stomach to a fast-beating heart. You may feel out of control, like there is a disconnection between your body and mind. Some of the other ways people experience anxiety include panic attacks, painful thoughts, and nightmares that are difficult to control. You may have a general feeling of worry and fear, or you may feel scared to visit a certain place or event.
- Increased heart rate
- Restlessness
- Fast breathing
- Difficulty in falling asleep
- Trouble in concentrating
Your symptoms might be different from someone else’s. This is the reason why it is important to know the different kinds of anxiety and ways to treat it.
Reasons that cause anxiety disorder
Till now, researchers are not sure of the causes behind anxiety disorder. But it is probably a combination of different factors that play a significant role. These include environmental and genetic factors, along with brain chemistry.
Moreover, researchers believe that the areas of the brain meant for controlling fear feeling may get affected. Research on anxiety is taking a deep look at several parts of the brain that are involved in anxiety.
Different remedies to treat anxiety
One of the popular natural remedies for anxiety and depression is exercise. It is the best way to burn off extra calories and anxious energy. For instance, a 2015 review of 12 random controlled trials found that exercise may be the best treatment for anxiety. However, the review warned that only research of high quality could decide how effective it is. Exercise may help in treating anxiety which is caused by stressful situations. Another study in 2016, suggested that exercise can help people with anxiety which is associated with quitting smoking.
Stop consuming caffeine
If you suffer from chronic anxiety, you must stop consuming caffeine. Several studies have proved that caffeine may cause jitters and nervousness. Both these are not good for your health if you suffer from anxiety. Research has shown that caffeine may cause or can worsen anxiety disorders. It can also be one of the reasons behind panic attacks in individuals suffering from panic disorder. In some, reducing the intake of caffeine may significantly enhance the symptoms of anxiety.
Meditate
A popular anxiety treatment without medication is meditation. The main objective of meditation is to remove chaotic ideas from your mind and replace them with a sense of mindfulness and calm of the current moment. Studies have proved that meditation is one of the remedies to treat anxiety and relieve stress. Research from John Hopkins University suggests 30 minutes of meditation daily as it helps in alleviating anxiety symptoms and plays the role of an antidepressant.
Eat a healthy diet
Dehydration, low level of blood sugar, or chemicals in processed foods like artificial flavorings, preservatives, and artificial colorings may cause mood swings in people. A high-sugar diet may also affect temperament. If the anxiety worsens after eating, you must check your eating habits. Keep yourself hydrated, stop consuming processed foods, and eat a healthy diet that is rich in lean proteins and carbohydrates.
Writing
Want to know how to deal with a social anxiety disorder? Start writing. Finding a method to express your anxiety can help you manage it better. Some studies suggest that writing can help people manage anxiety better. A study in 2016, found that creative writing may help teens and children to get rid of anxiety.
Aromatherapy
If you are looking for an anxiety treatment without medication, then try aromatherapy. Smelling soothing plant oils can help to relieve anxiety and stress. Certain fragrances work better for some people compared to others, so try to experiment with different options.
Lavender may be of great help. A study in 2012 tested the effects of aromatherapy with lavender on women aged 45 to 55 years suffering from insomnia. Results suggested that aromatherapy may lessen the heart rate in the short term and help to treat sleeping problems in the future.
Cannabidiol oil
It is a derivative of marijuana or cannabis, the plant. Unlike other types of marijuana, Cannabidiol oil does not contain tetrahydrocannabinol or THC, which is a substance that makes you feel high. Cannabidiol oil is available without a prescription in different healthcare stores. Research suggests that it has a vital potential to reduce panic and anxiety. In areas where medical marijuana is considered legal, doctors may prescribe the oil for treating anxiety disorder.
Counseling
If you are searching for alternatives to anxiety medication, then counseling and therapy are the best options. This might include psychotherapy, like cognitive behavioral therapy, or a mix of both counseling and therapy.
CBT focuses on recognizing and altering the harmful thought patterns that can prompt an anxiety disorder, restrict distorted thinking, and change the strength and scale of responses to stressors.
This helps people to handle their body and mind in different situations. Psychotherapy is another popular treatment for anxiety disorder. It involves talking with a trained mental health expert to treat anxiety.
Try these remedies to treat anxiety and you will surely get effective results.