No Medicines :
In addition, we’re not going to go into medications here. Medications tend to cause dependency. So we’re going to focus on methodologies that you can use in the comfort of your own home. Those interested in medications should speak with their doctor.
Jogging and Exercise :
It all starts with exercise, and as much as most people have grown to hate that term there is no way around it. Exercise is a crucial component of a mentally healthy individual. Exercise – especially jogging, but all forms of exercise will do – provides several important tools necessary for controlling anxiety:
Thought Journal :
Since you clearly want these thoughts to go away, one solution to this is to write all of the thoughts down. Not just stressful thoughts – any recurring thought that you cannot get out of your head. This is especially useful at night, when often you’ll find you’re thinking about things that aren’t stressful but you cannot seem to stop thinking about them and go to sleep. Write out all of those thoughts in a journal, and your brain will relax knowing that they’re in a permanent place.
Positivity Journal :
The previous journal was designed to get you to stop thinking about negative things. But anxiety also causes you to focus on the negatives. This is actually an anxiety symptom – when your neurotransmitter levels change from anxiety, your thoughts naturally become more negative. It’s not clear why this is, but it also seems natural so people don’t realize it’s happening.
Podcast Distraction :
Distractions are also an important part of controlling anxiety. Many people with anxiety want to spend time alone, but people actually cope with stress better in the long term if they remain mentally busy and less able to focus inside of their own thoughts.
Everyone’s favorite anxiety reduction tool really does work. If you have a partner, talk to them about making love more often not just for your relationship, but also for your mental health.
Diet doesn’t affect anxiety as much as most people claim. Diet can play a role, because eating healthier and being healthier certainly improve both your physical and mental health, but the difference isn’t dramatic and anxiety rarely develops or is treated by diet alone.
Drinking Water :
Similarly, one of the simplest strategies is also one of the best – drinking more water. The reality is that the vast majority of Americans are regularly dehydrated. Dehydration doesn’t cause anxiety, but it does make anxiety symptoms worse, which makes anxiety harder to manage.
If you can reduce the severity of your anxiety, you can often reduce the way it affects you in the future. This is especially true for those that experience anxiety attacks.
Another strategy that you should only consider if you’re going to stick with it is known as desensitization. Desensitization is a process that utilizes your natural ability to get used to things that don’t cause danger.
Retrain Your Breathing :
Breathing plays a significant role in the development of some of the worst anxiety symptoms, like chest pains and lightheadedness. These are the result of hyperventilation. Unfortunately anxiety can train your body to breathe inefficiently, causing more hyperventilation.
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