Reduce Anxiety

  1. Home
  2. Reduce Anxiety
Relaxation Techniques for Anxiety Disorders
January 7, 2023 in Anxiety Disorders, Anxiety Treatment, Featured Article, Reduce Anxiety, Self Care

Relaxation Techniques for Anxiety Disorders: The Secret to 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, relaxation techniques are also an important aspect of managing anxiety disorders. In this article, we will explore the various relaxation techniques for anxiety disorders and provide tips for incorporating them into your routine.

First, let's define relaxation techniques and explain why they are important for managing anxiety disorders. Relaxation techniques are strategies that individuals use to relax and reduce stress. There are different types of relaxation techniques, including deep breathing, progressive muscle relaxation, and meditation. Relaxation techniques are important because they can help us to manage stress and improve our overall well-being.

Now, let's explore some common relaxation techniques for anxiety disorders:

  1. Deep breathing. Deep breathing is a simple yet effective relaxation technique that can be done anywhere, anytime. It involves taking slow, controlled breaths in through the nose and out through the mouth. Deep breathing can help to calm the mind and reduce anxiety symptoms.
  2. Progressive muscle relaxation. Progressive muscle relaxation is a technique that involves tensing and relaxing different muscle groups in the body to promote relaxation. This technique can be done in a seated or lying down position, and can be an effective way to reduce anxiety symptoms.
  3. Meditation. Meditation is a relaxation technique that involves focusing the mind on a specific object, thought, or activity to train attention and awareness. Research has shown that meditation can be effective for reducing anxiety and improving overall well-being.
  4. Yoga. Yoga is a practice that combines physical postures, breathing techniques, and meditation to improve overall health and well-being. Yoga has been shown to be effective for reducing anxiety symptoms and improving overall well-being.
  5. Tai chi. Tai chi is a Chinese martial art that involves slow, graceful movements and deep breathing. It has been shown to be effective for reducing anxiety symptoms and improving overall well-being.
  6. Exercise and physical activity. 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.
  7. Nature therapy. Nature has a way of calming the mind and reducing stress. Engaging in activities such as hiking, gardening, or spending time in nature can be an effective relaxation technique for managing anxiety disorders.
  8. Massage therapy. Massage therapy involves the manipulation of the muscles and soft tissues of the body to promote relaxation and reduce stress. Some people with anxiety disorders have reported experiencing relief from their symptoms through regular massage therapy.

 

Now that we have explored common relaxation techniques for anxiety disorders, let's discuss some tips for incorporating these techniques into your routine. First, it is important to experiment with different relaxation techniques to find what works best for you. This may require some trial and error, but it is important to be patient and persistent. It is also important to make relaxation techniques a priority and to schedule time for them just like any other appointment. Seeking support from loved ones can be helpful in maintaining a relaxation routine. Finally, seeking professional support when needed can be an important aspect of managing anxiety disorders.

In conclusion, relaxation techniques are an important aspect of managing anxiety disorders. By incorporating relaxation techniques such as deep breathing, progressive muscle relaxation, meditation, yoga, tai chi, exercise, nature therapy, and massage therapy into your routine, you can improve your overall well-being and reduce anxiety symptoms. Make relaxation techniques a regular part of your daily routine and watch as your anxiety improves.

Tags
Share
Coping with Anxiety The Ultimate Guide to Tips and Techniques
January 7, 2023 in Anxiety Disorders, Anxiety Treatment, Featured Article, Reduce Anxiety, Self Care

Coping with Anxiety: The Ultimate Guide to Tips and Techniques

Anxiety is a normal and often helpful emotion that can alert us to potential danger or help us to prepare for a challenging situation. However, when anxiety becomes overwhelming and interferes with our daily lives, it may be indicative of an anxiety disorder. 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, coping skills are also an important aspect of managing anxiety. In this article, we will explore the various coping skills for anxiety and provide tips for incorporating them into your routine.

First, let's define coping skills and explain why they are important for managing anxiety. Coping skills are the strategies that individuals use to manage stress and difficult emotions. There are different types of coping skills, including problem-focused coping, which involves finding ways to solve the problem causing stress, and emotion-focused coping, which involves finding ways to manage and regulate emotions. Coping skills are important because they can help us to better manage stress and difficult emotions, and improve our overall well-being.

Now, let's explore some common coping skills for anxiety:

  1. Exercise and physical activity. Exercise and physical activity have been shown to have a number of benefits for anxiety, including reducing stress and improving mood. Engaging in regular physical activity can help to reduce anxiety symptoms and improve overall well-being.
  2. Sleep and relaxation. Adequate sleep and relaxation are important for managing anxiety. Techniques such as deep breathing, progressive muscle relaxation, and meditation can be effective for promoting relaxation and improving sleep.
  3. Healthy eating and nutrition. Eating a healthy and balanced diet can have a positive impact on mental health and may help to reduce anxiety symptoms. It is important to pay attention to nutrition and to choose foods that promote overall health and well-being.
  4. Social support and relationships. Social support can be an important resource for managing anxiety. 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.
  5. 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 coping with anxiety.
  6. Stress-reduction techniques. There are a number of stress-reduction techniques that can be effective for managing anxiety, such as deep breathing, progressive muscle relaxation, and meditation. It is important to find the stress-reduction technique that works best for you and to make it a regular part of your routine.
  7. 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 and improving overall well-being.
  8. Positive thinking and reframing. Changing negative thought patterns to more positive ones can be an effective coping skill for managing anxiety. This can involve challenging negative thoughts and reframing them in a more positive light.

 

Now that we have explored common coping skills for anxiety, let's discuss some tips for incorporating these skills into your routine. First, it is important to experiment with different coping skills to find what works best for you. This may require some trial and error, but it is important to be patient and persistent. It is also important to make coping skills a priority and to schedule time for them just like any other appointment. Seeking support from loved ones can be helpful in maintaining a coping skills routine. Finally, seeking professional support when needed can be an important aspect of managing anxiety.

In conclusion, coping skills are an important aspect of managing anxiety disorders. By incorporating coping skills such as exercise, sleep, healthy eating, social support, hobbies, stress-reduction techniques, mindfulness, positive thinking, and therapy into your routine, you can improve your overall well-being and reduce anxiety symptoms. Make coping skills a regular part of your daily routine and watch as your anxiety improves.

Seeking 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.

Share
10 Surprising Self-Care Strategies for Beating Anxiety
January 7, 2023 in Anxiety Disorders, Anxiety Treatment, Featured Article, Reduce Anxiety, Self Care

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.

Share
Natural Beta Blockers
July 9, 2022 in Propranolol, Reduce Anxiety, Self Care

3 Natural Beta Blockers That Can Help Reduce Anxiety

Natural beta blockers have been shown to significantly reduce anxiety without the side effects of many pharmaceutical medications. Of course, you’ll want to consult with your doctor before using natural beta blockers in order to avoid any potential negative interactions or reactions from other medications you may be taking.

If you are currently taking drugs like Propranolol, here are three natural beta blockers that you can try today.

 

Valerian Root1) Valerian Root

Valerian Root is a natural beta blocker that can be found in many forms including capsules, tea, and tinctures. This herb has been used for centuries to help reduce anxiety and promote relaxation.

While there is some scientific evidence to support these claims, more research is needed. If you’re interested in trying Valerian Root, be sure to talk to your doctor first, as it can interact with certain medications. It’s also important to note that while this natural alternative may work well for some people, others may experience unwanted side effects such as dizziness or headache.

If you do decide to try Valerian Root, start out with the lowest dose possible and gradually increase the amount each day until you find the amount which best suits your needs.

You can either drink one cup of valerian root tea at night before bedtime or take a few capsules before bedtime. Make sure to talk to your doctor about any other health conditions before starting a natural remedy, as they may interfere with medication and could have negative interactions.

Side effects from natural remedies like Valerian Root are usually mild but can still occur. Again, only try natural remedies if you’ve discussed them with your doctor and know what type of reaction to expect!

Passion Flower2) Passion Flower

Passion flower is a natural beta blocker that can help reduce anxiety. This herb has been used for centuries to treat anxiety and nervousness. Passion flower works by inhibiting the breakdown of a neurotransmitter called gamma-aminobutyric acid (GABA). This neurotransmitter is responsible for regulating mood and anxiety.

Passionflower is available in supplements, teas, and extracts. The recommended dosage is 2–6 milliliters per day. A word of caution: those with glaucoma should avoid passionflower because it may cause increased pressure within the eye.

Passion flower has been used in traditional medicine for centuries to reduce anxiety. Modern science has also confirmed its effectiveness, but it’s important to note that studies of passion flower usually use high doses. Passion flower is safe when taken as recommended, although excessive use may result in unwanted side effects such as dizziness and vomiting. The recommended dosage is 2–6 milliliters per day.

Be sure to read all directions before taking passionflower supplements and remember not to take it if you have glaucoma. If you think your anxiety is too severe or your symptoms are not improving with therapy, talk to your doctor about other options like medication or additional therapies.

Ashwagandha3) Ashwagandha

Ashwagandha is an herbal remedy that has been used for centuries in Ayurvedic medicine. This adaptogenic herb helps the body cope with stress by reducing cortisol levels. Research shows that ashwagandha can be effective in reducing anxiety and improving mood.

If you’re looking for a natural way to reduce anxiety, ashwagandha may be worth trying.

This adaptogenic herb is best used when consumed in supplement form, since it’s not easily absorbed from food sources. Look for a minimum of 300 mg per capsule, with recommended daily doses ranging from 350-1,000 mg.

The standard dosage for anxiety relief is 600 mg per day, so if you’re using ashwagandha to treat your anxiety symptoms be sure to take at least that amount.

Some research suggests that higher doses of up to 1,500 mg are better at treating anxiety than lower doses, but there’s not enough evidence yet to confirm these findings.

Tags
Share
Someone Who Is Having a Panic Attack
July 22, 2020 in Anxiety Attack, Panic Attack, Reduce Anxiety, Stress

What Should You Do for Someone Who Is Having a Panic Attack?

When someone experiences a panic attack, it’s usually scarier for that person to go through it alone. One exception to this might be if that same individual is panicking because he or she has difficulty being around people.

If that isn’t the case and you’re with someone who is requesting assistance, there are numerous things you can do to help. These are just a few of them.

Keep Them Calm

Having a panic attack can be a very scary and confusing experience. One of the best things you can do for someone who is suffering from one of them is to help the individual stay calm. Come up with a simple activity you can do with them. This gives him or her something to focus on.

It can be something as easy as lifting your arms or counting to ten. If possible, find something that’s a bit more challenging for them to do. The sense of accomplishment they feel when they finish the task should help to make them feel more in control.

Get the Person to a Quiet Place

Getting over a panic attack is all about calming down, which can be hard to do in a noisy or chaotic location. Try to encourage the person to move to a calm and quiet place, if they are willing to do so. Consider asking if there is a certain place they’d like to relocate to and help them get there if possible. However, don’t be too forceful about it. Doing so might potentially make the situation worse.

Help Them Breathe

People who are having a panic attack tend to hyperventilate, especially if it’s the first time they are experiencing the sensation. Shallow, rapid breaths cause the amount of carbon dioxide in the bloodstream to fall. This can lead to symptoms such as headache, weakness, dizziness, or tingling in the hands and feet.

When people experience these symptoms, they often feel like they aren’t getting enough air, which causes them to hyperventilate even more. Encourage the panic attack sufferer to take slow, deep breaths by doing so yourself. Inhale slowly, count to three, then exhale slowly and repeat. Chances are good that this will have a positive effect.

Stay with the Individual

When someone is having a panic attack, they may feel like they want to be alone. But, the best thing that you can do for them is to stay with them and keep them calm. Remind them that you are there to help them. They may say things to you that are rude or aggressive, but try to keep in mind that they’re very upset and don’t mean everything that they say.

Take Care of Yourself

If the person you’re trying to calm down sees that you start to panic, it can make things even worse. It’s perfectly normal to feel stressed out or have an elevated concern for your friend during this situation. But, you need to make sure that you stay calm and in control. Quite honestly, it’s the best way to help.

Of course, these aren’t the only methods to help someone who is having a panic attack. Everyone responds to different things. If the first thing doesn’t work, try something else. The most important thing to do is to try.

Tags
Share
Stop Panic Attacks While on the Road
July 10, 2020 in Panic Attack, Reduce Anxiety

How to Stop Panic Attacks While on the Road

As summer rolls on, many of us are getting out of quarantine and wanting to hit the road to go camping, traveling to see family, or just driving to get out!

Panic attacks are a very debilitating experience. But, they can be especially overwhelming when you happen to be behind the wheel.

It’s normal to feel some anxiety while driving. In fact, many drivers wind up having a panic attack at some point during their driving career. Unfortunately, the symptoms of the condition can make driving even more difficult and potentially dangerous. That being said, please follow these steps to manage anxiety and keep your cool while driving.

Turn Up the Radio

Give yourself something to focus on other than the stresses of maneuvering your vehicle. The easiest way to do this is to listen to the radio or a music streaming service. You might even want to try an audio book. But, whatever you choose to listen to, make sure it isn’t too loud or distracting. You don’t want to take too much of your attention off of the road. Doing so can lead to a whole new set of difficulties.

Drive Responsibly

Driving safely is a sure way to reduce driving stress. When you drive aggressively or break the rules of the road, you have to worry about causing an accident or being arrested, in addition to the other complications of driving.

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

Also, if you’re not great with directions, make sure you have a GPS at your disposal. That way, you won’t have to worry about navigational abilities. If you currently don’t use a GPS device, you really don’t know what you’re missing!

Panic Attacks While on the RoadKeep Breathing Under Control

During a panic attack, people often take quick, shallow breaths because they feel like they aren’t getting enough air. But, hyperventilating like this can actually make anxiety symptoms worse.

The best thing to do is to focus on slowing down your breathing. Breathing deep from your diaphragm helps as well. Count to five as you breathe in, hold your breath for three seconds, then breathe out as you count to five. Typically, the sooner you get your breathing under control, the sooner the attack will begin to dissipate.

Pull Over (If Necessary)

While panic attacks can be scary, the feeling should pass within five minutes or so. (Remember, these attacks generally don’t last longer than ten minutes tops.) But, if you feel too anxious to drive, you should pull over to the side of the road. An even better option might be stopping at a rest area or fast food restaurant. Grabbing a bite to eat or a cold drink might help to calm you down a little.

Drive Often

The more often you drive, the more comfortable you will feel behind the wheel. Try to drive a little bit every day. Stick to roads and areas you’re familiar with while you practice. If you drive often enough, many of the things you have to do will become second nature, which will probably reduce the driving-related anxiety you may feel.

Although you can’t completely eliminate the possibility of having a panic attack when you’re on the road, these things are sure to aid you in reducing the chance. Remember, you only live once. You need to explore the world, while you can.

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

Tags
Share
Foods That Help with Anxiety and Panic Attacks
June 19, 2020 in Anxiety Attack, Anxiety Disorders, Anxiety Treatment, Reduce Anxiety, Self Care

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!

Probiotics

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.

Share
Overcoming Anxiety Disorders
April 4, 2017 in Anxiety Attack, Anxiety Disorders, Reduce Anxiety, Self Care

Overcoming Anxiety Disorders Through Alternative Therapy

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.

Tags
Share
March 5, 2017 in Anxiety Attack, Anxiety Disorders, Reduce Anxiety

Anxiety and Pregnancy

Women and babies have been interrelated since the very beginning. It is a natural phenomenon and there is nothing unusual about it. All young women want to bear a child or in other words become a mother. These days even for a career woman the desire to give birth to a child and become a mother is bound to catch up and no other joy can ever replace the joy of becoming a mother in the hustle bustle of everyday life. There are several expectant mothers who suffer from severe stress and emotional turmoil and now the question arises that can pregnancy and the anxiety related to becoming a mother can bring her joy and contentment, equally?

The answer to this question varies from woman to woman. A part of the past life of the expecting mother is always to be brought to light especially when she is going to give birth to a new life.

What things might make it more stressful?

During pregnancy, a woman spends most of her time thinking and being drowned in her thoughts most of the times. The common thoughts during this time are will her new born be normal? will she fail as a mother? Will her baby have to go through the same problems as she had to go in her adolescence? etc etc.This is quite expected as this is a preparatory stage for the mother to love the baby who is growing inside her womb and also her body is preparing to adapt to the changes to meet the demand of the new life which is growing inside of her.

It is seen in most cases that the anxiety during pregnancy triggers stress in the woman. The other factors that might lead to rigorous stress during pregnancy are:

  • ·A current miscarriage: This shakes the woman’s confidence and the woman tends to wonder whether she will ever experience the joy of becoming a mother and see her baby cry for the first time.
  • ·A uncertain income during the pregnancy
  • ·An inconsistent relationship with the baby’s father
  • ·No emotional and moral support
  • ·Unexpected and unwanted pregnancy that might mess up other plans of life.

It is very essential to be mentally stable during pregnancy and settle all the worries and doubts with her close friends, family members and doctors. It is not impossible to deal with anxiety and pregnancy. Like other crisis of life, pregnancy and anxiety can be very easily dealt with. The pregnant woman is the right person to determine what is best for her baby. No matter what all expecting mothers want to emerge as the best mother and would always want to do the best for the welfare of her child.

However, note that anxiety and pregnancy do not bear good results for the child. Several studies reveal the fact that if the mother is stressful and over anxious during her pregnancy then her baby is bound to develop stressful behavior later in life. Between the 12th and 23rd weeks the baby in the mother’s womb is mostly likely to be affected by its mother’s stress and anxiety.

What good can come out of it?

Other than harboring some negative thoughts the expecting mother makes preparations to deal with anxiety and pregnancy. Several bodily changes take place during pregnancy.

One of the major concerns during this time is that whether their anxiety disorders will affect the unborn and worsen the pregnancy conditions and also after the baby is born whether they will be able to take care of the baby properly or not. Obviously, a great concern is whether or not the symptoms of their anxiety disorder will worsen during the pregnancy, and if they will be able to care for the baby after it is born. Whether intake of different medicines will affect the baby or not is also a cause of concern. All these thoughts however can elevate the levels of stress in the expecting mother.

The following facts can offer some hope for anxiety and pregnancy:

  • ·During the pregnancy period and breast feeding period the medicines for anxiety disorders are quite safe for the baby.
  • · About 40% of women experience a precise decrease of the anxiety pattern during pregnancy. However during postpartum the set of anxiety symptoms may return.
  • ·The intake of medicines for anxiety disorders by the expecting mother can actually help in preventing the development of anxiety disorders in the baby later in life. If the mother’s symptoms are not treated properly then however it may result in lower birth weight of the baby.

What can be done during pregnancy to deal with anxiety?

About 10% of women develop anxiety symptoms during pregnancy. Following the steps below will definitely help them to deal with the situation in a better way.

  • ·Seek advice from your doctor about your plans to either become pregnant, or that you already are. The doctor’s instructions and medications will help you to deal with your anxiety and pregnancy strategically.
  • ·Bond with your partner in a more strong and intimate way. This would ensure support and love which would help in dealing with the situations in a better way.
  • ·Relax. Pursue hobbies according to your liking. Talk to your friends, go for walks, practice gardening. All these activities will divert you mind and keep your stress under control.
  • ·Open up to your husband or partner and close friends and discuss your causes of stress. This will definitely help.

Get more information on anxiety and pregnancy here

Share
February 16, 2017 in Reduce Anxiety

Animal Doctors

An Alternative Way To Get Stress And Anxiety Relief

A day’s work ends not at “quitting time.” After a hard day’s work, one cannot just rush home and immediately sit back on the sofa with feet raised. After long hours of paper sorting, tedious analysis and hours more of report writing, the average worker cannot simply relax knowing that there are are still more things to done in the house. Eight hours at the office is followed by more domestic tasks such as cleaning the living room, washing the dishes, or doing the laundry. Being at home is just like doing another work shift, but this time, without the need to wear that tie or long-heeled pair of Prada.

There is, however, a great consolation to doing housework. Unlike being in the office, doing more work at home allows one to enjoy the benefits of being in the company of loved ones. As a bonus, a pet lover can also enjoy being with a congenial companion that helps one get over all the stress and anxiety at the office. Having a pet, like having a family, can be a real stress-buster.

Medical studies show that petting an animal can act as anxiety relief. Having a pet helps lower blood pressure and soothes the emotions after a hectic day. The company of pets gives a person a state of serenity and relaxation. Endorphins, the human hormone that kills pain, are easier released when a person enjoys the company of a pet animal. Other research clearly prove that petting a dog can help reduce stress and anxiety. The act of petting is not only comforting to the dog but for the owner as well.

Studies also say that dolphin vocalizations, or the sound being produced by these continental shelf dwellers, act as anxiety relief which can also lower blood pressures and induce calm thoughts. These specialized dolphin organs located below their blow-holes can treat mild depression, psychological problems, and developmental disabilities. These carnivorous mammals that actually feed on squid and fish are not your usual household pets. Still, they are used to conduct studies on animal-assisted therapy for human beings. Dolphin vocalizations are now being fused to classical music to produce mind-relaxing audio in CD and DVD forms.

Bird songs are also natural anxiety relief as those sounds bring incomparable sense of calm to the listener. Listening to the chirping birds can also relieve one’s mind from stress and anxiety. Psychiatrists and behavioral experts point out that petting such animals or listening to their natural sounds can be an effective way to promote emotional health and physical rejuvenation.

However, there are still some quarters that criticize the effectiveness of animal-assisted therapy. They say that therapy using animals are not as effective as taking anxiety medications. They contend that “there is still no compelling scientific evidence that proves that animal-assisted therapy is a legitimate therapy or just an answer to a fleeting mood.”

Science may not yet hold concrete proof of the benefits of animal-assisted therapy. But it is important to know that millions have already benefited emotionally and physically by having a pet as a companion. Still, no matter how tedious and tiring your office day was, having a relaxed moment with your family and pets should be considered as an alternative “therapeutic” method to promote one’s health.

Share

Subscribe to our Newsletter!

Sign up to receive updates and tips on living with Anxiety and Depression!
(*We will not share your info with anyone else)

    ABOUT

    Anxietyreview.net provides helpful information on Anxiety and Depression and operates as an independent Anxiety Disorder Resource Center.

    ©2024 Anxiety Review All Rights Reserved. | Website by WiserWorx LLC