Anxiety Disorders

10 Surprising Self-Care Strategies for Beating Anxiety

Anxiety disorders are a common and often debilitating mental health condition that can significantly impact a person's quality of life. While medication and therapy can be effective treatment options, self-care is also an important aspect of managing anxiety disorders. In this article, we will explore the various dimensions of self-care and provide 10 surprising self-care strategies for beating anxiety disorders.

First, it is important to understand what self-care is and why it is important for overall well-being. Self-care refers to the actions that individuals take to maintain their physical, mental, and emotional health. It can include activities such as exercise, sleep, healthy eating, and stress-reduction techniques. Self-care is important because it helps us to manage stress, improve our physical and mental health, and increase our overall well-being.

Now, let's explore 10 surprising self-care strategies for beating anxiety disorders:

  1. Practice gratitude and positive thinking. One self-care strategy that may help to reduce anxiety is the practice of gratitude and positive thinking. Focusing on the things we are grateful for can help to shift our perspective and improve our mood. Additionally, challenging negative thought patterns and replacing them with more positive thoughts can help to decrease anxiety disorders.
  2. Incorporate exercise and physical activity into your routine. Exercise and physical activity have been shown to have a number of benefits for anxiety disorders, including reducing stress and improving mood. Engaging in regular physical activity can help to reduce anxiety symptoms and improve overall well-being.
  3. Try deep breathing or progressive muscle relaxation techniques. Deep breathing and progressive muscle relaxation are simple techniques that can be done anywhere, anytime to help reduce anxiety disorders. Deep breathing involves taking slow, controlled breaths in through the nose and out through the mouth. Progressive muscle relaxation involves tensing and relaxing different muscle groups in the body to promote relaxation.
  4. Engage in hobbies and leisure activities. Hobbies and leisure activities can provide a sense of purpose and accomplishment, and can also be a great way to relax and reduce stress. Engaging in activities that bring us joy and pleasure can be an important aspect of self-care for anxiety disorders.
  5. Seek social support and cultivate meaningful relationships. Social support can be an important resource for managing anxiety disorders. Surrounding ourselves with supportive friends and loved ones can provide a sense of belonging and help us to feel less alone. Building and maintaining strong, positive relationships can also be a great way to reduce stress and improve overall well-being.
  6. Practice mindfulness and meditation. Mindfulness is the practice of being present and fully engaged in the present moment, without judgment. Research has shown that mindfulness and meditation can be effective for reducing anxiety disorders and improving overall well-being.
  7. Make time for self-care activities that bring joy and pleasure. It is important to make time for activities that bring us joy and pleasure as part of our self-care routine for anxiety disorders. These activities can be anything that brings us enjoyment, such as reading, watching a favorite movie, or spending time with loved ones.
  8. Try nature therapy or spending time in nature. Nature has a way of calming the mind and providing a sense of peace and tranquility. Engaging in activities such as hiking, walking in the park, or spending time by the ocean can be a great way to reduce stress and improve overall well-being.
  9. Explore alternative therapies like acupuncture or chiropractic care. Alternative therapies such as acupuncture and chiropractic care can be effective for reducing anxiety disorders and improving overall well-being. Acupuncture involves the insertion of thin needles into specific points on the body to promote healing and relaxation. This ancient Chinese practice is believed to restore balance to the body's energy flow and stimulate the body's natural healing abilities. Chiropractic care involves the manipulation of the spine and other joints to improve function and reduce pain.
  10. Seek professional support through therapy or counseling. Therapy or counseling can be an effective treatment option for anxiety disorders. A mental health professional can help to identify the underlying causes of anxiety and develop a treatment plan to address these issues. Therapy can also provide a safe and supportive space to explore and process difficult emotions and experiences.


Now that we have explored 10 surprising self-care strategies for beating anxiety disorders, let's discuss some tips for incorporating these strategies into your routine. First, it is important to set achievable goals and make self-care a priority. It can be helpful to schedule time for self-care activities just like any other appointment. Additionally, it is important to find time for self-care in a busy schedule. This may require some creative time management and the willingness to say no to certain commitments. Finally, seeking support from loved ones can be helpful in maintaining a self-care routine.

In conclusion, self-care is an important aspect of managing anxiety disorders. By incorporating self-care strategies such as gratitude, exercise, relaxation techniques, hobbies, social support, mindfulness, and therapy into your routine, you can improve your overall well-being and reduce anxiety symptoms. Make self-care a regular part of your daily routine and watch as your anxiety improves.

ocd intrusive thoughts

If you have obsessive-compulsive disorder (OCD), you’re not alone. The National Institute of Mental Health (NIMH) estimates that more than 2 million Americans are affected by this condition, and many don’t know they have it until it starts taking over their lives. In fact, one of the symptoms of OCD is having recurring and unwanted thoughts—or intrusive thoughts—that keep coming back despite your best efforts to rid yourself of them.

What are intrusive thoughts?

If you have obsessive-compulsive disorder (OCD), you may be plagued by intrusive thoughts, or ideas that repeatedly enter your mind and cause great distress. These thoughts are often disturbing, and can make you feel like you’re going crazy. In some cases, they may even be violent or sexually explicit. If you’re struggling with intrusive thoughts, it’s important to know that you’re not alone—and that there are treatments that can help. There are many different types of therapies that can help people with OCD, including psychotherapy and medication. Cognitive Behavioral Therapy (CBT) is one of the most effective methods for treating OCD, but medication may also be necessary in order to control symptoms.

The goal of therapy is to identify and change the thinking patterns that trigger compulsive behaviors. There is no one-size-fits all approach for everyone who has OCD because every person experiences different symptoms from this mental illness.



Four types of obsessive compulsive disorder (OCD) intrusions

1. Horrible images or scenes playing out in your mind.
2. Violent or sexual impulses
3. Excessive focus on religious or moral issues
4. Fear of losing control and harming yourself or others

If you experience these thoughts, they may be signs that you are suffering from a type of OCD that needs professional help to cope with the issue at hand. There are many different treatments for OCD; some examples include psychotherapy, medications, hypnotherapy, and exposure therapy. The disorder can affect people’s ability to function socially, academically, and even professionally. The best way to get over an obsession is by talking about it with someone who is understanding and can offer support without judging. You should also find ways to distract yourself from the intrusive thought when possible. For example, you could count backwards from 100 or use a distraction technique like counting colors in wallpaper until the thought passes.

Understanding the different levels of severity

When it comes to OCD intrusive thoughts, there are different levels of severity. For some people, these thoughts may be annoying but manageable. For others, they can be all-consuming and debilitating. The key is to understand your own level of severity and how to best cope with your thoughts. If you have intrusive thoughts that don’t bother you, then it’s important to not worry about them. On the other hand, if you’re having thoughts that make you anxious or interfere with your life in any way, then seek professional help right away. Sometimes, an understanding doctor can help patients manage their thoughts by recommending therapies like cognitive behavioral therapy (CBT) or medications. Ultimately, remember that it’s possible to live a happy and fulfilling life with OCD intrusive thoughts—it just takes patience and commitment.

Dealing with intrusions when they happen

If you’re dealing with intrusive thoughts, it’s important to remember that you’re not alone. These thoughts are common in people with OCD, and they can be very distressing. However, there are things you can do to manage them. When an intrusion occurs, try to:

1) Recognize the thought as a false belief and don’t let it control your behavior;
2) Calm yourself down;
3) Challenge the thought by looking for evidence that proves the opposite of what you believe; or
4) Refocus on a different task.

It may help to keep some kind of object in front of you (e.g., a small book) so that when the thought intrudes, instead of engaging with it, you can focus on reading about something else or flipping through pages. Keep repeating this until the intrusive thought goes away – at which point, resume whatever activity you were doing before. You can also use distraction techniques like taking deep breaths, counting backwards from 100, listening to music, watching TV or eating a snack. You might also find it helpful to keep track of how often these types of thoughts occur so that you can better identify patterns and figure out what triggers them.

intrusive thoughtsBuilding up your resilience to deal with them on a daily basis

If you’re struggling with OCD intrusive thoughts, you’re not alone. These types of thoughts are common in people with OCD, and they can be extremely distressing. However, there are things you can do to build up your resilience and deal with them on a daily basis. Here are some tips for coping with these thoughts 1) Identify the type of thought you are experiencing: There are three different types of obsessional thoughts- Purely obsessive thoughts (e.g., I am dirty), Purely repetitive thoughts (e.g., Did I turn off the stove?), and Mixed obsessional thoughts (e.g., Am I a bad person?). 2) Find out if it’s possible to ignore the thought: Is it possible that something other than the thought is bothering you? For example, you might feel very guilty about an old mistake or upset because someone was mean to you. Once you figure out what might be causing your distress, try talking about this with someone who cares about you.

A great way to start is by simply naming the problem. Say I’m feeling really anxious or I’ve been thinking a lot about this one thing. The more specific you are, the better chance that the person will know how to help support you

Controlling your environment

People with OCD often try to control their environment in an attempt to avoid triggering their intrusive thoughts. This may include things like keeping their house spotless or avoiding certain places or situations. While this may provide some temporary relief, it ultimately does not help to reduce the anxiety associated with the thoughts. Instead, someone with OCD should try to think about and understand the nature of their obsession so that they can confront them head on. They can do this by taking note of what triggers the thoughts and then figuring out ways of coping when these triggers occur. For example, if someone is afraid of germs and only has a full-blown panic attack when touching a dirty surface, they should keep their hands clean at all times so that they are able to touch anything without fear.

Cognitive behavioral therapy techniques that help

If you’re struggling with intrusive thoughts, it’s important to know that you’re not alone. Many people with OCD experience similar thoughts and there are treatment options available that can help. The most effective way to stop these thoughts is by practicing a healthy lifestyle which includes relaxation techniques, exercise, and self-care. These practices will help reduce stress which is what the majority of the problem stems from. They also have other benefits such as reducing your risk for health problems like heart disease or diabetes. There are cognitive behavioral therapy techniques that help, but they take time and effort to practice. Find someone who understands where you’re coming from and share what you’re going through so they can offer their support in helping you find solutions together.

You deserve a life without worry and anxiety! Remember that everything happens for a reason and nothing is ever too big to overcome. Remembering this will give you more strength to make those changes happen in your life because you want them to happen, not because they need to happen. It may be scary at first, but remember it won’t be forever.

With every change comes new opportunities and chances to grow into a better person than before.

Anxiety Treatment Without Medication

Anxiety disorders are incredibly common, affecting 40 million adults in the United States alone. But there’s a key factor in overcoming anxiety disorders that many people overlook: treatment without medication, also known as therapy and lifestyle changes. Many studies have found that these alternative treatments can be just as effective as medications, and they don’t come with the side effects of prescription drugs like drowsiness, blurred vision, or nausea. So how can you achieve anxiety treatment without medication? Read on to find out more!


Foods That Help with Anxiety and Panic Attacks

At first thought, it may not make sense that some foods actually help to reduce anxiety and panic attacks. But, luckily for those who deal with these conditions, it’s really true. Of course, there’s no way to completely eliminate the problem simply by eating and drinking certain things.

However, every little bit helps. Consider adding the following options to your diet, for best results.

Fruits and Veggies

Fruits and vegetables are an excellent source of antioxidants. Antioxidants assist the body in keeping infections at bay. They also have something to do with mood balance and managing blood sugar more efficiently.

If you’re not especially fond of eating fruits and vegetables with your meal, why not try drinking them instead? Smoothies have been popular for years and will no doubt remain a favorite long into the future.

It’s possible to make a smoothie out of almost any kind of fruit and vegetable combination. Get a little bit creative and see what you can come up with. The choice is up to you!


If you aren’t familiar with probiotics, you’re certainly not alone. They are teeny-tiny specks of good bacteria that live in the intestine. One of the most popular, not to mention tasty, sources of probiotics is yogurt.

In 2011, an Irish research study revealed that when mice were fed yogurt-related probiotics, they exhibited fewer behavioral traits associated with depression, stress and anxiety. If it helps mice, think what it will do for humans. However, further research is needed.

Fish and Poultry

Fish and poultry are essential to any well-balanced diet. Each of these choices provides a wide variety of nutrients, including vitamin B, zinc and iron. Fattier fish such as salmon and flounder are rich in omega-3 fatty acids or “healthy fats.” Healthy fats promote positive function of the brain, which is said to alleviate symptoms of depression as well as anxiety.

Avoid Coffee and Caffeinated Drinks

Probably the last piece of advice you want to read is to avoid coffee and other caffeinated drinks as much as possible. However, avoiding these is important when it comes to anxiety-related mental health and warding off panic attacks.

While caffeine typically helps to boost energy levels, it also inhibits levels of serotonin in your brain. When serotonin levels are lower than necessary, you start to feel irritable and depressed, even if you don’t realize it. Caffeine also keeps you awake and makes you go to the restroom more frequently. This often leads to dehydration that, in turn, can also cause depression.

If you can’t live without beverages including coffee, tea and soda, try to go the decaffeinated route to see what happens. It may take some time to get used to the switch. But, in the long run, it’s a much healthier option.

Panic attacks are certainly no fun. These episodes of extreme fear can come to life without a moment’s notice. By adapting your menu using the above tips, you’re taking a more active role at lessening the possibility of anxiety and panic attacks ruining your day.

Depression and Anxiety

Whether we realize it or not, most people have feeling of depression or anxiety at some point. There are many situations that come up during the course of life that contributes to these feelings: stress at your job, going through a divorce or break up, losing a loved one, financial stress and concerns and many more. These situations, when they occur, lead to feeling lonely, scared, sad, nervous, anxious, and sometimes all of the above all at once.  These are perfectly normal reactions to dealing with the stress that we all feel in life.

 Some people, however, deal with these types of feelings on a near daily basis for (it seems) little or no apparent reason. This can make it incredibly difficult to carry out normal, everyday tasks and follow normal routines. These feelings are a sign of depression or anxiety disorder or both.  It is not uncommon for a person suffering from depression to also have anxiety disorder or vice versa. Almost 50% of those who are diagnosed with depression are also diagnosed with anxiety disorder. Even though this can seem insurmountable, the good news is that both are treatable, either separately or together.


The basis for depression is that with this condition a person will feel sad, discouraged, hopeless and unmotivated. A complete disinterest in life in general will many times accompany these feelings.  Many people experience these feelings for short periods of time and just feel ‘down’ or have ‘the blues’. For these people, the feelings do not last and come in short burst. The person then moves on and continues living life normally after the symptoms subside. When these types of feelings last for weeks or months or even years, they are then a major depressive episode. When daily activities start to be affected on a continual basis, depression has set in. Things like taking care of your family, spending time with friends, going to work or to school, become unachievable, and this is how you know you are suffering from depression.

Depression is one of the most common disorders in the United States, but yet it is one that we like to talk about the least. Major depression affects the way a person thinks and feels, and behaves and functions, but it is treatable. An estimated 15.7 million adults over the age of 18 have reported experiencing at least one major depressive episode in the last year. That number represents nearly 7% of all adult Americans, both male and female. The lifetime risk for suffering depression is about 17% and at any given time 3%-5% of our population may be suffering from major depressive symptoms. This disease even affects young children and teens, as many as 2% of children and 8% of teens may have serious depression.  This is why many people use Propranolol for depression.

There are three main types of depression or depressive disorders: major depression, persistent depressive disorder, and bipolar disorder. Any of these can also occur along with anxiety disorders.

Major depression can encompass some or all of these symptoms:

  • Feelings of hopelessness, pessimism
  • Feelings of guilt, worthlessness, helplessness
  • Persistent sad, anxious or “empty” mood
  • Difficulty concentrating, remembering, making decisions
  • Loss of interest or pleasure in hobbies and activities, including sex
  • Decreased energy, fatigue, feeling “slowed down”
  • Restlessness, irritability
  • Insomnia, early-morning awakening, or oversleeping
  • Low appetite and weight loss or overeating and weight gain
  • Thoughts of death or suicide, suicide attempts
  • Persistent physical symptoms that do not respond to treatment, such as headaches, digestive disorders and pain for which no other cause can be diagnosed

These symptoms will occur over a two-week period (or longer) and these episodes are disabling.  They will interfere with a person’s ability to work, eat, sleep study, or pay attention. Major depressive episodes such as this may happen as little as once or twice in a lifetime or they may occur and reoccur frequently.  They can also be brought on spontaneously be an event such as a death of a loved one, a divorce or break-up, a medical illness or another stressful event. Sometimes people with major depression might feel like life is not worth living and will attempt suicide.

Persistent depressive disorder (also known as PDD) is a form of depression that occurs over a much greater length of time. This type of depression continues for at least two years and sometimes well beyond. It is less severe than major depression but it involves at least five of the same symptoms, the most common being poor appetite, low energy level, overeating, insomnia, or over-sleeping. People suffering from PDD also tend to be irritable, feel stressed, and have a hard time deriving pleasure from activities that they would have enjoyed previously.

Bipolar disorder (once known as manic depression) is characterized by extreme shifts in moods. Very severe highs to severe lows are common occurrences.

During the manic phase a person might experience abnormal feelings of elation, a decreased need for sleep, increased talking and racing thoughts, increased sexual appetite, increased energy and inappropriate social behavior.

During the depressive phase, these people suffer the same symptoms as those of major depressions. Mood swings are often gradual, but they can occur abruptly as well.

Anxiety Disorder

Anxiety and depression disorders are different but people with depression often experience anxiety as well.  Anxiety is one of the most pervasive mental health issues that we are facing today and finding definitive causes can sometimes be difficult.  Trauma, fears, and worries can cause anxiety as can other mental health issues, as well as substances.  Many factors can lead to a person experiencing anxiety disorder.



The most common symptoms of anxiety disorder are:

  • A decrease in energy
  • A weakened immune system resulting in a person getting sick much more often and for longer periods of time.
  • Insomnia
  • Digestive issues including indigestion, diarrhea, and stomach cramps.
  • Tooth aches, jaw aches, and headaches caused by a person clenching their jaws both when sleeping and awake.
  • Over perspiring and shaking. This is a visible and often time embarrassing symptom of anxiety disorder.
  • Loss of sex drive and performance

More than 3 million people suffer from anxiety disorder each year in the United States. The good news is that it is often self-diagnosable and treatable by a medical professional. Sometimes counseling is enough to help a person through anxiety disorder, but other times antidepressants are an option.

All age groups are subject to feeling anxiety and there are a number of self-help options for people from stress management systems to meditation. Support groups are often very helpful as well. Family and friends can often help simply by learning more about the specifics of anxiety disorder.

Click here for free audio to help end panic attacks fast!

Veterans and Depression

Men who enroll in the military service are now at risk for developing different mental health disorders, according to the Institute of Medicine. According to them, military service in a war zone increases a service members’ chance of developing post-traumatic stress disorder, other anxiety disorders, and depression. Serving in a war also increases the chances of alcohol abuse, accidental death, and suicide within the first few years after leaving the war zone. War veterans are also prone to marital and family conflict, including domestic violence due to their psychological and emotional distress. These trouble signs have prompted the U.S. Department of Veterans Affairs to conduct a comprehensive analysis of the scientific and medical evidence concerning associations between deployment-related stress and long-term adverse effects on health.

Issues with drug abuse, incarceration, unexplained illnesses, chronic fatigue syndrome, gastrointestinal symptoms, skin diseases, fibromyalgia, and chronic pain may also be associated with the stress of being in a war, but the evidence to support these links is weaker. For other health problems and adverse effects that the committee reviewed, the information lacks or is contradictory; the committee could not determine whether links between these ailments and deployment-related stress exist.

Although the report cannot give definite answers regarding the connection between these health problems and the stress of war, it is clear that veterans who were deployed to war zones self-report more medical conditions and poorer health than veterans who were not deployed. The committee found out that those who were deployed and have post-traumatic stress disorder, in particular, tend to report more symptoms and poorer health. Post-traumatic stress disorder often occurs together with other anxiety disorders, depression, and substance abuse. Its prevalence and severity is associated with an increased exposure to combat.

A continuous obstacle in obtaining better evidence that would yield clear answers is the lack of pre- and post-deployment screenings of physical, mental, and emotional status. Conducting comprehensive, standardized evaluations of service member’s medical conditions, psychiatric symptoms, and diagnosis, and psychosocial status and trauma history before and after deployment to war zones is necessary, according to the US Department of Defense. Such screenings would provide baseline information for comparisons and data to determine long-term consequences of deployment-related stress. In addition, they would help identify at-risk personnel who might benefit from targeted intervention programs during deployment, such as marital counseling or therapy for psychiatric or other disorders, and help the necessary organizations choose in which intervention programs to implement for veterans adjusting to post-deployment life.

It is a long battle between countries, and the only thing that could make these people at war happy would be the memories of their family and friends. Such psychological illnesses or disorders can happen almost any time, since these people are vulnerable to their environment. War is such a negative concept to look at, and these people experience war each time they wake up. Such negativity is bound to take its toll to the person, whether they may have good relations back at home. By simply looking back at those happy moments, these people at war would really appreciate life compared to what they see now.

There are services across the country to help our war veterans in the healing process, by offering companion animals.

What Causes Anxiety

Anxiety disorders are among the top reasons for psychological consultations to doctors and medical experts today. Causes or factors contributing to this condition vary according to the nature or type of anxiety disorder. For one to understand the many causes of anxiety, it is important to know that each type of anxiety disorder differs in noted factors or causes and the causes may also vary in a case to case basis.

There are instances when a person who is suffering from an extreme case of anxiety is not aware of his condition. He tends to have sudden agitation and nervousness attacks. When this happens, he will eventually lose concentration in what he is doing, thus, resulting to less productivity and control of life.

Although cases of anxiety disorders differ from one person to another, the root patterns of each patient are somewhat alike, particularly in anxiety-prone families. Studies show that majority of people with anxiety disorders also have one or two family members who also suffer from anxiety.

Anxiety indeed has numerous causes or roots, and each patient’s condition is notably unique. With this, it is best to know what causes anxiety in order for one to treat it properly. This will ready the sufferers on how to manage anxiety attacks next time they trigger.

Factors and causes of anxiety

Psychological disorders associated to anxiety have a number of factors that are known to contribute to the intensity and degree of these conditions. There are really no single factor that can trigger anxiety. The factors contributing to the development of anxiety cases often impact or complement one another.

The following are the must-know causes or factors of anxiety disorders:

  1. Personality traits
    Individuals who are diagnosed to have anxiety disorders always alienate themselves to other people as they regard the society as a threatening place. Majority of those with serious cases of anxiety have low coping skills and poor self-esteem.
  2. Environment
    Least known to many, the environment also contributes to the development of anxiety conditions. Certain painful and trying events in a person’s life can definitely trigger chronic anxiety. These events can be a separation from loved ones, money problems, and other personal issues involving family life or work.
  3. Brain complexity
    Studies claim that certain imbalances and abnormalities in a person’s brain chemistry make a person more susceptible to acquire anxiety disorders. With this, majority of prescribed medications for anxiety aim to remedy such chemical imbalances in the brain.
  4. Traumatic experiences
    Anxiety is also known to develop due to a person’s traumatic life experiences. Examples of traumatic life events are marital separation, abuse, and death. Traumatic experiences can be very damaging and depressing for an individual, thus, resulting to the development of anxiety disorders.
  5. Hereditary
    Studies claim that anxiety disorders are hereditary. Those who are diagnosed with extreme anxiety conditions oftentimes have history cases of mood disorders, substance abuse, and anxiety disorders. People who are also innately vulnerable to stress are the ones known to have anxiety disorders.


Here is a helpful video
Anxiety Disorders: Crash Course Psychology

Overcoming Anxiety Disorders

There is absolutely nothing wrong in being anxious. When faced with a problem or a situation, people experience anxiety. Most people have the tendency to worry when trying to finish a deadline that seems impossible to beat like cramming for final exams, or when preparing for a job interview. Just like other emotions, such as fear, anger, sadness or happiness, anxiety is a normal reaction that helps a person cope and deal with the present situation. It is common and plays a significant role in relation to a person’s ability to adapt and survive. It is when anxiety gets out of hand and leads to an unreasonable fear or worry of daily activities that it becomes an anxiety disorder.

There are several types of anxiety disorder: generalized anxiety disorder, panic disorder, social anxiety disorder, phobias, obsessive-compulsive disorder, and post-traumatic stress disorder. Recent advances in research have done a great deal in developing new ways to treat anxiety disorder. Improved therapy methods can now help people with anxiety disorders to lead full and productive lives.

Joining support groups help people by encouraging them to share their problems as well as their achievements. Opening up helps a person unload feelings that are bottled up inside. Meditation and relaxation, on the other hand, ease anxiety through its calming effect that enhances the benefits of the therapy.
Two previous studies comparing meditation to other relaxation techniques had been reviewed to reveal that both alternative therapies were equality effective in reducing anxiety. The first study compared meditation with biofeedback, while the second study compared mindfulness meditation to yoga.
Transcendental meditation involves focusing the mind on an object to achieve stillness. EMG (electromyography) biofeedback measures muscle relaxation and teaches people to control their own level of muscle relaxation. Mindfulness meditation teaches awareness of one’s thoughts while maintaining detachment. Kundalini yoga includes a meditative form of breathing known as pranayama.

Both studies proved that meditation was comparable to other forms of relaxation therapy in reducing anxiety. However, while no side effects were associated with meditation, about 33%-44% of the participants involved in the studies dropped out, suggesting that people with an anxiety disorder may have a hard time sticking to a meditation regimen. But the small number of people involved in the studies makes it difficult to draw any firm conclusions about the effectiveness of meditation and relaxation techniques in the treatment of anxiety disorders. Further studies are recommended to determine the roles of alternative therapies in treating anxiety disorders.

Other findings are as follows:

  • All relaxation and meditation techniques resulted in improved scores on measures of anxiety, current mood, and symptoms of distress, but sleep disturbances did not improve.
  • Work, social functioning, and family relations also improved among all treatment groups, but marital relations and sex life were not affected.
  • Kundalini yoga wasn’t as effective in treating obsessive-compulsive disorders as mindful meditation, although participants who practiced this form of yoga had more improvement on scores of perceived stress and purpose in life.

At the first sign of the disorder, consult your family doctor to determine whether the symptoms that alarm you are due to an anxiety disorder, or could be another medical condition, or both.

Basic Anxiety Information

It is normal for a person to be anxious. Anxiety often triggers whenever an individual encounters distressing and aggravating experiences or events in their lives. It is basically a part of a person’s innate response to life problems and worries. Anxiety is also one way of indicating possible dangers that might happen.

However, it is no longer normal if the anxiety condition comes with extreme worrying and fear that prevents a person from living the accustomed life they would want to. When this happens, that person may have developed an anxiety disorder.

Today, having or experiencing anxiety disorders is quite common among stressed individuals. Fortunately for people diagnosed with anxiety disorders, there are already a number of compelling treatments for these types of conditions. As such, knowing the basic anxiety information will aid people in the foremost details of this disorder.

Defining anxiety disorder

Anxiety disorder generally covers different types of aberrant forms of phobias, fears, and worries. One may have sudden worrying attacks for no reason at all. A person may experience consuming panic attacks that often trigger without any warning. Anxiety may also come in the form of compulsions and obsessions, or one may develop a phobia of a situation, event , or object that normally do not bother other people.

Although anxiety disorder comes in many types and forms, it is basically the same in one thing: they are persistent and they trigger quite powerfully. The severity and cycle of these anxiety disorders can be disruptive, immobilizing, and distressing.

Signs of anxiety disorders

One of the most important aspects of basic anxiety information is to know the symptoms and signs of this condition. Anxiety disorders have varied physical and emotional symptoms.

Emotional or psychological signs include:

  1. Dread and uneasiness
  2. Avoidance
  3. Irritability
  4. Strong desire to escape
  5. Confusion
  6. Jumpiness or nervousness
  7. Insecurity

Physical symptoms include:

  1. Chills
  2. Shortness of breath
  3. Fatigue
  4. Insomnia
  5. Headache
  6. Muscle tension and aches
  7. Clammy hands
  8. Heart palpitations

The symptoms enumerated above are only a few of the common emotional and physical indications of having an anxiety disorder. Since there are quite a number of physical symptoms associated to anxiety disorders, some people tend to assume that they have health issues. Hence, it is really best to know the many physiological aspects of anxiety to avoid confusion.

Treating Anxiety

People who are suffering from anxiety disorder have really no excuse for consulting their conditions because there are a lot of acknowledged treatments today that are actually quite effective. Among the top recommended treatments for anxiety are cognitive-behavioral therapy and medication.

  • Medication
    Most doctors prescribed medications like anti-anxiety and anti-depressant drugs as short term treatments for anxiety. Medications are recommended among patients suffering from this condition as they act as supplementary treatments once other types of therapies are taken. However, anxiety drugs and medications may become addictive when abused.
  • Cognitive-Behavioral Therapy
    One very effective form of anxiety treatment is the Cognitive-Behavioral Therapy or CBT. This treatment aims to change the behavior and cognition patterns of a person suffering from severe case of anxiety. This treatment is generally conducted within 12 to 20 weeks, with the patient undergoing either in an individual or group therapy.
Anxiety Check

Exhausted from all the job-related tasks that you have to deal with everyday? Have the papers piled up so high that you can no longer see the person next to you? Do you now see your job as a drag? Just maybe, you may no longer be enjoying your work. You are now bored and somehow expect to be in the middle of a work performance catastrophe. In the back of your mind, you already know that your poor performance may lead you back to the unemployment line.

Stress and anxiety brought by everyday challenges at work can affect a person’s interest and skills in the office. Even if most people are aware of how much competition there is out in the market where only the best lands a job, the stress and anxiety can really take a toll on even the most promising professional. Stress and anxiety, no matter how one tries to avert it, is like a hovering vulture that persistently waits to feast on a “dead-tired” person.

But nobody in his right mind would just give up. Even those who say they already hate their job try to revive all the passion they once had for their job or the company. So instead of just waiting to get axed, why don’t you try and consider the following tips on how to get back your drive for work:

Check on your ego. This is the first thing that you must look into as you go along your self-check routine because one’s ego is the hardest thing to overcome. Aside from stress and anxiety at by work, being egocentric brings unnecessary worries and apprehensions. It is but natural to hear unsolicited comments or advice from some colleagues and superiors. While some comments may be harmful and unfounded, a little criticism taken in a positive way can actually help improve your performance.

Check on what you know. Updating one’s knowledge is very essential to improving one’s craft. Competition in the workplace leaves no room for mediocrity. Those who do not try to improve themselves are actually more prone to stress and anxiety. Jealousy, intrigue, and unfair competition can hurt not only the employees but the company as well. A worker that strives to improve his performance will have lesser things to worry about since he lets his work and outputs do the talking.

Managing stress and anxiety in the office can be done through many ways. It is the same way with improving one’s work performance. Getting ahead does not always mean being in a frenzy. Improving one’s work and reducing anxiety may actually entail the act of “slowing down.” This is best illustrated in the story of a young woodcutter who tried to impress his boss by always hitting trees in full force every time he swung his axe. On his first day on the job, the young woodcutter fell the most number of trees. He was trying to show his commitment to the job by never taking breaks. He just kept swinging at the trees with his axe. But after the third day, the Chief Woodcutter approached the young apprentice and asked, “How come you now cut less number of trees as you did during the first two days? Even if you did not take breaks, you still finished at the bottom in our team of woodcutters.”

Finally, the Chief Woodcutter asked the young lad, “Did you sharpen your axe?”

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