Speakyourmind.in provided the detailed information about anxiety through the previous article. With this article, we will be focusing on ways to reduce and overcome anxiety through alternative therapies or better known as self-help techniques.
Often a person may not require consultation from the doctor or psychotherapist, he/she may clear out his/her own way by making changes in their lifestyle, by opting new measures and strategies which may help in coping up with anxious thoughts.
There are several ways through which a person can reduce their anxiety and can also overcome it.
We have discussed few self-help ways or also known as alternative therapies to reduce and overcome anxiety.
Ways to reduce anxiety without medication
Yoga and Meditation
Meditation and Yoga can help us know about the source of our anxiety and possibly help in overcoming it. The postures and stretching helps in relaxing our mind and body and for once lets our mind dwell into calmness through mindfulness. This also helps in treating other disorders such as: Phobias and panic disorders. According to the Anxiety and Depression Association of America (ADAA), yoga and meditation are one of the top 10 alternative practices used to treat variety of disorders, including anxiety and depression.
Eating Healthy
One of the most important self-therapy. We might have heard this phrase, "you are what you eat", so consuming food which are not good for our health triggers back the anxiety and stress in the body. Go for a healthy diet like, fresh wholefoods. We can go for foods rich in Omega 3 and fatty acids. Eating at a proper time is as important as eating right food. Do not skip meals, have small diets after every few hours, also you can check online for various diet schedules.
No alcohol or drugs
Some people engage themselves into substance abuse to relieve themselves from anxious or stressful thoughts and nicotine is the only way to find this escapism. Alcohol and nicotine consumption has a reversible effect on our body which worsens the symptoms of anxiety and may result in frequent episodes of its effect. We may also get into addiction and other physical problems, trying to solve one problem, we may welcome many more.
Reduce caffeine intake
A 2008 study reflected on how caffeine intake can lead to blocking of a brain chemical, adenosine which can make us feel tired. High intake of caffeine is been linked with symptoms of:
Nervousness, Sleeping problems, Increase in heart rate and Restlessness.
Exercise
Cardiovascular exercise is good for relieving anxiety or stress. It is necessary to dwell yourself into 30 minutes of exercise daily. Engaging in activities (exercise) can help in releasing ‘feel good’ hormones, Endorphins which too enhances your sense of well being and growth.
Healthy Sleep
It is necessary to have 6-8 hours of sleep for proper functioning of brain and mind, also depending on your day to day activities. Deep sleep helps in recovering and heals our body and mind. Before going to sleep, cut off your time on phone or any electronic device, dim the lights and put on some soft music if you like to, and try not to flow with the thoughts that come, let them come and go, do not engage with them.
Drink a lot of water
We are already aware that our body is 70% water, therefore, remaining hydrated is the most important part of our day to day activities. The more a person can drink, that is better, as also it helps in filtration of many toxic items we might consume knowing or unknowingly. If a person then, they can go for 5-7 litres per day. Keep a bottle with you and take sips after every few minutes.
Grounding Techniques
Grounding techniques are coping strategies to help reconnect you with the present and bring you out of a panic attack, PTSD flashback, unwanted memory, distressing emotion, or dissociation. They help separate you from the distress of your emotional state or situation. When selecting a technique, it is helpful to start in the body and work upward to the brain, meaning you want to use tools that call the body first. There are physical as well as cognitive grounding techniques. You can check them online in detail.
These days alternative therapies are been observed more than psychotherapies and medication for anxiety. People seem to prefer doing something on their own and achieve immediate gratification through intensive workout. Alternative therapies are exclusive in its own way but it can only be effective if other therapies and medications are associated with it. Other disorders like: Panic disorders, phobias can only be treated through psychotherapies. Alternative therapies may take a long time to see some good results.
Takeaway Message
It is important to note that the type of anxiety one is suffering from depends on duration of time in seeking treatment. The type of therapy a person may require should not be fixated with one thought i.e. to be quickly fixed.
Please note that seeking treatment for anxiety is not something to be ashamed of.
We encourage our readers to help people come out of their self-stigma and take a step forward to realize their health.
Seek effective treatment if you are diagnosed with anxiety disorder, talk to your mental health expert or a doctor who will plan an effective treatment plan which may include one of the therapies mentioned above.
References
Healthline.com
Verywellmind.com
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