Know How to Overcome Anxiety Disorders

For people with anxiety disorders, negative thoughts and anxiety are often difficult to eliminate, even to interfere with daily activities. If you experience this, consider how to deal with the following anxiety disorders.

Anxiety that appears occasionally, especially when dealing with stressful or worried situations, is normal and can subside on its own . But if anxiety often arises for no obvious, excessive, and difficult to suppress, it could be caused by an anxiety disorder.

Know How to Overcome Anxiety Disorders

How to Overcome Anxiety Disorders

There are various anxiety disorders, ranging from overall anxiety disorders, panic attacks, to phobias. Although each anxiety disorder has different characteristics, in general this condition can be treated with psychotherapy and medication.

One of the best known forms of psychotherapy is cognitive behavioral therapy (CBT), where the sufferer is directed to ways of thinking, reacting, and behaving that can help him reduce symptoms of anxiety.

In addition to drugs and psychotherapy, there are several simple ways that can be done independently and have been shown to help reduce symptoms of anxiety disorders, namely :

1. Deep breathing

Deep breathing can relax the body and reduce nerve activity in the brain which causes anxiety. When experiencing anxiety, take a deep breath for five seconds, then hold for five seconds, then release it again slowly in five seconds. Do it several times until the mind is calmer.

2. Focus your mind on the activity being undertaken

When you feel anxious, your focus will be disturbed. If this happens, try to refocus on the things you will do. For example, if there is a schedule to clean the house or wash clothes, do it. If there is a schedule to gather with friends, keep going. Sitting quietly without doing anything and being overwhelmed by worries about things that might happen will actually worsen anxiety.

3. Men apply methods 3-3-3

Look around and call three objects. Then mention three sounds that might be heard at that time. Continue to mention three body parts, such as fingers, arms, and ankles, while moving them casually. This technique can help stop or divert negative thoughts that make you nervous.

4. Avoiding caffeine and alcohol

Alcohol can provide a relaxing effect in the short term. But if taken too often or excessively, alcohol can actually make anxiety disorders more severe.

Consumption of caffeine, both in the form of coffee, chocolate, or tea, can also trigger and worsen anxiety symptoms. Some studies show that consumption of coffee and tea can make a person feel more nervous and difficult to concentrate, especially if consumed in excessive amounts, which is more than 2 cups per day.

5. Storytelling to to trusted people

Confide or tell people what you are feeling and experiencing which you believe can relieve your anxiety. The person may be a psychiatrist, close friend, or family member who understands your condition.

Alternatively, try to find a support group consisting of people with similar complaints, so you can share experiences and tips on how to deal with anxiety disorders.

6. Make time for yourself

Provide time to walk leisurely, meditate, get a massage, or soak in warm water. If necessary, turn off your mobile phone for a few moments so that you are not disturbed.

Sometimes anxiety can be caused by an increase in stress hormones. These relaxation methods can make you feel calmer, so that anxiety can subside.

7. Eat regularly and drink enough water

When busy or feeling anxious, one can forget about their eating schedule. Even though low blood sugar levels due to overdue eating can cause a person to be more easily emotional and anxious. Lack of fluid or dehydration can also make the heart beat faster and worsen anxiety.

The effectiveness of the steps above is not necessarily the same for everyone with anxiety disorders. The most important thing to relieve anxiety is to recognize the originator of anxiety, then determine the most suitable way for you to relieve it.

In order for the results to be optimal, you are advised to consult a doctor for further treatment. Especially if anxiety disorders have caused difficulties in carrying out activities, insomnia, fatigue, difficulty concentrating, until symptoms of depression in the form of ideas or thoughts of suicide.

Written by:

dr. Irene Cindy Sunur

Label : Health cat_Health

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