Dealing With Anxiety: Here’s The Right Way to Do It!
A natural response to stress from our body is known as anxiety. When a person is afraid or apprehensive about what is to happen in the future, it may cause anxiousness in him/her. For example, a kid going to school for the first time, a person appearing before an interviewing panel, or going to deliver a speech may raise the feelings of nervousness. Most do not know that there is a natural way of dealing with anxiety.
If a person feels extremely anxious for a longer period e.g., six months, and it interferes in daily tasks, he must have developed an anxiety disorder, which needs immediate clinical attention.
If you feel anxious and would like some additional help to get relief naturally, check out my 7 Day Stress Detox Guide.
Dealing with Anxiety
Dealing with anxiety may create troubles for an individual if he does not seek expert help. It may render him to be dysfunctional and unproductive.
There are various types of anxiety disorder which one may come across in his life. Dealing with anxiety related to these types of disorders can be a laborious task for an individual.
All these types of anxiety disorders are dealt with a variety of therapies and coping techniques. Dealing with anxiety through these therapies and coping strategies can significantly improve the mental condition of an individual.
Cognitive Behavioral Therapy is considered to be the most effective tool when it comes to dealing with anxiety along with cognitive restructuring, medications, and exercising.
Click here to learn the common symptoms of anxiety that can be managed by applying various techniques. These techniques can be helpful in dealing with anxiety when a person is not having a good time, at the workplace, home, or confronted with certain challenges that tend to make him anxious.
This article will reflect on the methods of dealing with anxiety through therapies. In addition to approaches that can be adopted to enhance physical wellbeing as well as mental wellbeing. The following are some effective methods of dealing with anxiety.
Cognitive Behavioral Therapy
The most commonly used therapy for dealing with anxiety is Cognitive Behavioral Therapy or CBT. It has been shown by the researches that CBT can be effective for treating people with phobias, panic disorder, generalized anxiety disorder, and social disorder.
Negative thinking patterns and distortions are identified and addressed by the CBT. It has two main components, as its name suggests; Cognitive therapy: it examines the patterns of cognitions or thoughts which add to anxiety.
Behavioral therapy: it examines how a person reacts and behaves while going through a situation that triggers anxiety.
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Exposure Therapy
Another effective tool in dealing with anxiety is exposure therapy.
As the name suggests, exposure therapy exposes an individual to a situation or an object he fears. It emphasizes on exposing repeatedly, which will provide a sense of control to the person over the object he fears. This will help minimize anxiety over time.
There are two ways in which exposure is done: A therapist may ask his client to visualize a scenario he fears, or the client may face it in real life. This therapy can be conducted individually or it can also be applied with CBT.
The following are the techniques that can be helpful in dealing with anxiety and are also beneficial for physical wellbeing.
Yoga
Researches about yoga have established that physical and mental wellbeing is not merely closely associated, but fundamentally equivalent.
Yoga holds immense importance and is a conventional form of spiritual growth, exercising, and relaxation. There are various types of yoga techniques. Some types are particularly geared towards particular issues e.g., anxiety.
Physical distress which is caused by anxiety can be eased through a yoga posture which is known as asanas. This yoga posture helps in stretching, lengthening, and balancing the muscles. Asans are helpful in discharging the muscle strains and rigidity of the body.
The postures of yoga are imparted through a sequence that proves to be powerful forms of exercising. In several ways, yoga helps in reducing bodily tension and prevents anxious thoughts.
Progressive Muscle Relaxation
This technique can be effective in dealing with anxiety and reducing the symptoms of anxiety. It also decreases body tension and helps in easing anxiety-provoking thoughts.
Progressive Muscle Relaxation Technique includes constricting and freeing different muscles to reduce physical strain. By concentrating on letting go of stress in the body, an individual is capable of quieting and calming his mind.
Furthermore, when Progressive Muscle Technique is practiced regularly, it can help reduce symptoms of anxiety. In addition, it helps in recognizing when a muscle is tightened and is released; it discharges physical distress which mostly contributes to the anxiety.
Performing Meditation for Anxiety
Another technique for dealing with anxiety is meditation. Which also releases physical muscle strain and helps individuals feel relaxed. Meditation is referred to as a form of mind-body corresponding medication.
Also, it produces a tranquil mind and a deeper state of relaxation.
Meditation helps an individual focus on his current state of mind or mindfulness. Which eliminates the flow of chaotic thoughts occupying the mind and provoking anxiety. The process of meditation can significantly enhance mental and physical wellbeing.
Exercise
Exercise may prolong beyond relieving stress to enhancing the mental condition deteriorated due to anxiety.
According to an estimate, in the United States, 40 million people are affected by an anxiety disorder.
The researchers have established that a 10-minute walk can potentially reduce the symptoms of anxiety and depression. Studies have also suggested that exercising can be effective in elevating the depressed mood of an individual.
The effects of the exercise might appear to be momentary. However, going for a jog or doing a similar sort of activity can delivering long-term relief.
Relaxation Techniques and Self-care StrategyWhen relaxation techniques are combined with other practices, it can be an effective tool for dealing with anxiety.
The strategies of self-care involve the tasks which improve physical, emotional, spiritual, and relational wellbeing.
If an individual is dealing with anxiety, he may get benefit from self-care practices. Lastly, the practices of self-care are very crucial in dealing with anxiety naturally. They involve relaxation techniques, social support, having a break from routine, and also looking after the needs of physical fitness.
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