Introduction
Every one of us experiences anxiety to some extent in our daily life. However, people with anxiety disorders frequently have persistent, excessive, and intense fear and worry about everyday situations. Anxiety disorders usually have repeated episodes related to sudden anxiety feelings with fear or terror that spikes up even within a few minutes.
The disorder takes place when anxiety feelings and panic attacks interfere with the person’s daily activities. In some situations, panic attacks become challenging to control and last long. Here, we will have a detailed analysis of anxiety, specific anxiety attack symptoms, and how to overcome them.
Overview of Anxiety
Anxiety refers to your natural body’s stress. It indicates fear or worry feelings occurring from several factors. These include brain chemistry, environmental factors, and genetics.
Symptoms of Anxiety
Until now, patients with anxiety have shown the following common anxiety symptoms–
- Feeling tense, restlessness, and nervousness
- Sense of doom, panic, or danger
- Increased pulse or heart rate
- Hyperventilation or rapid breathing
- Trembling and sweating
- Feeling tired or weak
- Difficulty in concentration
- Thinking anything other than your existing worry
- Difficulty to sleep
- GI or gastrointestinal problems
- Difficulty in controlling worry
- Urge to prevent anything that will trigger anxiety
Treatment of Anxiety
Your doctor may recommend many treatments to cure anxiety. A common anxiety treatment option is cognitive behavioral therapy. The therapy gives necessary tools to patients to let them cope up with anxiety whenever it takes place. Besides, your doctor will prescribe you certain medications, like sedatives and antidepressants to balance your brain chemistry and prevent your brain’s anxiety episodes. The medications work to ward off the most severe anxiety symptoms.
Natural Remedies to Overcome Anxiety
Involve in Regular Exercise
Regular exercise is much more than only physical health. It boosts your mental health as well. Exercise may divert your attention from anything that triggers your anxiety symptoms. When your heart rate increases, your brain chemistry also changes to create enough space for several anti-anxiety neurochemicals. Moreover, regular exercise will increase your willpower and concentration to help alleviate certain anxiety symptoms. The best thing is that you may choose anything from high-intensity or low-intensity workout sessions.
Quit Smoking Cigarettes
Smokers usually look for cigarettes during their stressful periods. Even though dragging on cigarette or tobacco smoking is a quick solution to your stress, it makes your anxiety worse with time. Experts have proved that early you start cigarette smoking in your life, your risk of developing anxiety disorders becomes higher.
A few experts have even said that nicotine and other similar chemicals in smoking cigarettes alter your brain pathways linked to your feelings of anxiety. In this situation, you should look for toothpicks and other similar cigarette substitutes. Besides, you should be involved in habits, that distract you to create an environment that works for free from smoke life.
Reduce the Consumption of Alcohol
Many people drink alcohol because they consider it a natural sedative. However, researchers have highlighted a link between the consumption of alcohol and anxiety. In simple words, experts have said that alcohol use disorder and anxiety disorder both occur together.
On the other hand, a reduction in alcohol intake may improve both depression and anxiety. Heavy alcohol consumption may interfere with neurotransmitter balance, which is responsible for boosting mental health. Such interference may create an imbalance that results in various anxiety symptoms.
Limit Your Intake of Caffeinated Drinks
If you suffer from chronic anxiety, you should avoid the intake of caffeinated drinks. Caffeine may cause jitters and nervousness, both of which will make you anxious. Experts associated with anxiety treatment have proved that caffeine makes your symptoms of anxiety worse. It also causes panic attacks in patients who have panic disorder.
Hence, eliminating caffeine may lead to a drastic improvement in anxiety-related symptoms. Caffeine beverages also alter your brain chemistry, as they increase your alertness by blocking the adenosine chemical. Caffeinated beverages will also trigger your adrenalin release to make you often feel tired. In this situation, you should take steps to limit your caffeine intake if you cannot stop it completely.
You should also replace caffeinated drinks with plain water to quench your thirst. By doing so, you will satisfy your body’s requirement to consume fluid and flush out caffeine by staying fully hydrated. Gradual reduction of your caffeine intake within a few weeks may help you to adjust your habit without withdrawing it completely.
Prioritize Your Good Sleep at Night
Good sleep at night is an essential factor associated with your good mental health. If you want the right anxiety treatment, you should prioritize your sleep with the following necessary steps-
- Sleep only at night when you feel tired
- Avoid watching TV or reading books while you are in bed
- Never use your phone, computer, or tablet in your bed
- Never commit the mistake of turning or tossing in your bed or changing your room if you are unable to sleep
- Strictly avoid any large meals, caffeine, or nicotine before going to bed
- Keep your sleeping room or bedroom cool and dark
- Prepare a note of your worries before going to bed
- Make your habit of sleeping at the common time every night
Take a Balanced Diet
Low levels of blood sugar, artificial flavors, artificial colors, preservatives, and other chemicals in processed foods lead to sudden mood changes in people. Be alert if your anxiety becomes worse after you eat junk or processed foods. Here, we recommend you keep yourself hydrated and eliminate all sorts of processed foods. Besides, you should get a balanced diet rich in various complex carbohydrates, lean proteins, juicy fruits, and green vegetables.
Always Practice Deep Breathing
Many people who have anxiety problems experience fast and shallow breathing. They also have dizziness, fast heart rate, lightheadedness, or panic attacks. To overcome the issue, you should practice deep breathing exercises. Deep breathing involves taking slow, deep, and even breaths to restore regular breathing patterns by reducing anxiety levels.
Conclusion
Anxiety forces to cause panic attacks with feelings of restlessness, and nervousness. However, the positive aspect is that you may overcome anxiety with a few natural remedies and the appropriate treatment.
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