To be able to deal with anxiety and reduce it we first need to know what exactly anxiety is and when professional help is needed.
Anxiety is our body’s natural response to stress. It’s a feeling of fear or apprehension about what’s to come. It’s normal to feel anxious about moving to a new place, going for an interview, giving a speech, or taking a test.
It is unpleasant, but it may motivate you to work harder and do a better job. This type of anxiety doesn’t interfere with your daily life. It just comes and goes.
Anxiety can lead to depression, school dropout, suicide. It makes harder to focus on job and it can break a relationships. Consistence anxiety can lead to anxiety disorders.
Anxiety only becomes an indicator of an underlying disorder when these feelings become excessive, all consuming and interfere with daily life. Seeking professional help is useful in that situation. Read More About Anxiety.
Quick methods to reduce Anxiety-
1. Take slow and deep breaths-
- Breathe in for 4 seconds
- Hold your breath for 7 seconds
- Exhale slowly for 8 seconds
- Repeat until you feel calmer
2. Name what you’re feeling
3. Try the 5-4-3-2-1 coping Technique
- Five. Look around and name five things you can see around you.
- Four. Name four things you can touch.
- Three. Acknowledge three things you can listen.
- Two. Note two things you can smell.
- One. Notice something you can taste inside your mouth.
4. Think about something funny.
5. Distract yourself
6.Take a cold shower
Long-term changes to reduce Anxiety-
- Follow a healthy diet
- Self-care routines
- Regular exercise
- Practice good sleep hygiene
- Hanging out with friends
- Learn to avoid procrastination
- Reduce your caffeine intake.
Treatment for Anxiety Disorders
Benzodiazepines are most often prescribed for generalized anxiety.
Proved usefulness of antidepressants in the treatment of GAD, such as paroxetine (also called Paxil) and venlafaxine (also called Effexor).
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