Are you suffering from an emotional crisis? Do you worry a lot and take everything in exaggeration? Well, you’re probably suffering from anxiety. This is not surprising that 40 million in the US alone either suffer from panic disorder symptoms, fear, change in sleeping patterns, nervous habits, and increased motor tension, among others.
As this has been predominant in most people, coping with anxiety can be taken in different manner as what may be applicable and comfortable for you. But for noted positive results, below are the most effective general treatments on how to deal with anxiety.
Self-Exposure Therapy
This therapy is another strategy which falls under cognitive-behavioral therapy. This is done through approaching the feared situation or object gradually. It is done in a series of steps in order to finally overcome the fear. It also characterized by hierarchical steps beginning from a low-level of engagement then increasing the level of engagement in every step of the process.
To illustrate it by yourself, you can use spiders. First, force yourself to think of spiders for a long duration of time. It can be too stressful but don’t fight it. Just think of spiders until you become relaxed. Second, you can look at a photo of a spider for a very long time until you become used looking at it and you relax. Third, you can watch videos of spiders repeatedly. Wait until you also become used watching the spiders. Fourth, you can have someone catch a spider and place it in a jar. Look at the spider moving inside the container until you become used to it. Then lastly, you can get in touch with a spider. This is how self-exposure is done – gradually until you get used to that feared object or situation without fear.
Breaking Free
You can break free through yelling and shouting. This is something crazy to be done but it can release all your tensions. Let all your stress get out of your system. But make sure that you this privately or with someone whom you trust a lot. Just don’t do this publicly or people will judge you, so another anxiety cause again.
This can be fun and silly at the same time. You can even punch pillows, through things (those which will not cause damages and problems) and just be wild.
Breathing Exercises
This one aims you to have a carbon dioxide balance, keep your heartbeat in the right speed and decrease the anxiety severity. This is very advisable for those who suffer from hyperventilation which is generally associated with panic disorder symptoms.
You can do simple breathing workouts such as this- breathing in through your nose for about 5 to 6 seconds, holding your breath for 3 seconds then breathe out with a pursed lips for 7 seconds.
Regular Exercise
Exercise is a very essential tool when on how to stop anxiety. This is because regular exercise tires the muscles to decrease anxiety severity, burns stress hormones which are responsible for anxiety and releases neurotransmitters which have positive effect on your mood.
Magnesium and Vitamin Intake
Another way on how to overcome anxiety is having a good nutrition especially with an average intake of magnesium and other vitamins such as vitamin A, B, C, D, E and K. Always ensure that you eat the proper food suitable for your health condition.
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