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Are you anxious? Tips to reduce anxiety

We all are anxious or worried about somethings in our life. It can be money, job, relationships, our health, future, security, studies etc. Sometimes we are able to control this anxiety easily. But there are times when the pressure inside us keeps on growing and it really messes up our minds. Sometimes we blame ourselves for this and frustrate ourselves. In anxiety disorder a person starts to fear from a problem or a thing which is not present at that time. This fear makes a person believe that he/she needs to protect themselves.  This often leads a person to get trapped into other unusual problems.

Anxiety_Disorder

Types of anxiety disorders

Anxiety disorders can be classified into 6 categories;

Panic Disorder

Panic disorders are characterized by a series of panic attacks. A person having panic disorders are always worried about the occurrence of future panic attacks. There are almost three million people in America who experience panic disorder. Some of the symptoms of panic attacks are increase in heartbeat, shivering, dizziness, sweating, nausea, chest pain, fainting, crying, chills, deep breathing etc. Sometimes a person can have fear of going crazy, or fear of dying.

Agoraphobia

In agoraphobia, a person is scared of going some places.  These can include unfamiliar places, crowded places, malls, airports. Sometimes travelling also makes them anxious and is followed by panic attacks.  In US around 3.2 million people suffer from agoraphobia. Sometimes obsessive compulsive disorder or post-traumatic stress disorder can also cause agoraphobia.

Social Anxiety Disorder

In social anxiety disorder, a person is worried that he/she will be judged as weak or unimportant by others. This makes them extremely nervous in front of others. They try to avoid social gatherings and events. They always try to avoid humiliation and embarrassment.  About 15 million people in US suffer from social anxiety disorder.

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Obsessive Compulsive Disorder (OCD)

In OCD, person experiences repetitive, uncontrollable and unwanted thoughts that he/she is compelled to perform. For example, a person may check that he locked the door at night a lot of times. Similarly he/she may have closed the stove, but they keep on checking if they have closed it or not. OCD may include thoughts like superstitions, fear of germs, order and symmetry; things just have to be just perfect etc. Behaviors such as; checking things more than one time, spending more time in cleaning, arranging things for no reasons etc. also are a sign of OCD.

Generalized Anxiety Disorder

In generalized anxiety disorder (GAD), a person worries too much about the day to day things even when there is nothing to worry about. They always expect the worst which makes them anxious. Women have twice more risk to GAD than men.  In US around 6.8 million people suffer from GAD.

Specific Phobia

In specific phobia, a person fears from a thing or a situation. For example, a person may have fear of heights, fear of water, fear of darkness etc.  If a person has fear of flying he will try to avoid air travel. Thus a person with this kind of anxiety disorders starts restricting him/her to stay away from their fears.

Post-Traumatic Stress Disorder (PTSD)

Sometimes a person, who has experienced a life threatening, terrible situation in personal life or a death of a loved one, can have flashbacks or nightmares of those events. Normally people heel with time. But if a person keeps on having anxiety it becomes a post-traumatic stress disorder. More than 7 million people in US suffer from PTSD.

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How can we manage anxiety and stress?

As we have seen above, anxiety disorder is a common thing and can happen to anyone. The important thing this how we can reduce the anxiety and stress that we experience in our day to day life. Few changes in our lifestyle can bring significant reduction in the stress and anxiety we go through.

  • Eat Properly

Don’t forget to take a balanced diet. The way to a happy mood goes through a happy stomach. Try to include vitamins and minerals in your diet. Drink more water.

Balanced Diet

  • Exercise

Add an exercise module to your lifestyle directory. Let go of some sweat. Burn some extra calories. Exercising will not only help you maintain your physical health, it will also help in improving mental health.

Exercise

  • Sleep

Sleep helps in reducing stress levels, and with that people can have better control of their blood pressure. Less sleep also can result in anxiety.

Sleep to reduce anxiety

Sleep can do wonders. Read more about the benefits of sleeping.

  • Avoid Caffeine, Alcohol Or Other Drugs

Caffeine and alcohol and increase your anxiety. Try to avoid them. Switch to more healthy alternatives. In long term, drugs and alcohol tend to increase the anxiety levels.

Avoid Alcohol or drugs

  • Relax

Take some time out for yourself.  Go for a walk; listen to music, do yoga, read a book etc.  There are so many things that you love to do. Make them your best friends.

do yoga

  • Deep Breaths

Calm your mind. Take deep breaths. Deep breaths activate our relaxation process.

  • Interact with your friends and family

Talk with your friends and family. It helps in reducing the stress. By doing this you can calm yourself. So keep in touch with your closed ones.

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interact with Family and friends

  • Stay Motivated

Try to replace your negative thoughts with positive ones. Read more about good things. If you get a negative thought, try to counter it with a positive thought and soon you will notice that it has become a practice.

  • Go out

You can start going out more. You can join a support group or a community where you can find more friends which are having the same problems. It will be way easier for you to discuss what you feel.

  • Consult a therapist

If you are having problem in dealing this, you can always consult a therapist. They have both experience and expertise and can show you the right path to follow.

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References:

  1. http://www.anxietycoach.com/anxietydisorders.html
  2. http://www.adaa.org/understanding-anxiety/generalized-anxiety-disorder-gad
  3. http://www.webmd.com/anxiety-panic/understanding-anxiety-prevention
  4. http://psychcentral.com/lib/15-small-steps-you-can-take-today-to-improve-anxiety-symptoms/
  5. http://www.adaa.org/tips-manage-anxiety-and-stress

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