For sufferers of anxiety disorders, negative thoughts and anxiety are often difficult to eliminate, even to the point of disrupting daily activities. If you experience this, consider how to deal with the following anxiety disorders.
Anxiety that arises occasionally, especially when faced with situations that create stress or worry, is normal and can subside by itself. But if anxiety often arises for no apparent reason, excessive, and difficult to reduce, it could be caused by anxiety disorders.
How to Overcome Anxiety Disorders
There are a variety of 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 patients are directed to ways of thinking, reacting, and behaving that can help reduce anxiety symptoms.
In addition to medication and psychotherapy, there are several simple ways that can be done independently and have been proven to help reduce symptoms of anxiety disorders, namely:
1. Take a deep breath
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 as well. Do it several times until the mind is calmer.
2. Focusing on the activities undertaken
When you feel anxious, your focus will be disturbed. If this happens, try to refocus on what you will do. For example, if there is a schedule for cleaning the house or washing clothes, do it. If there is a schedule for gathering with friends, keep going. Sitting still doing nothing and worrying about things that might happen will only worsen anxiety.
3. Apply the 3-3-3 method
Look at the environment and say three things. Then say 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 distract negative thoughts that make you nervous.
4. Avoid caffeine and alcohol
Alcohol can have a relaxing effect in the short term. But if consumed too often or excessively, alcohol can actually make anxiety disorders become more severe.
Caffeine consumption, whether in the form of coffee, chocolate, or tea, can also trigger and worsen anxiety symptoms. Several studies have shown that consumption of coffee and tea can make a person feel more restless and difficult to concentrate, especially if consumed in excessive amounts, which is more than 2 cups per day.
5. Tell stories of people you trust
Confide in or share what you are feeling and experiencing with people you trust can ease your anxiety. The person could be a psychiatrist, a close friend, or a family member who understands your condition.
As an alternative, try looking for a support group of people with similar complaints, so they can share their experiences and tips on how to deal with anxiety disorders.
6. Make time for yourself
Take time to walk leisurely, do meditation, get a massage, or soak in warm water. If necessary, turn off your mobile phone for a few moments so you are not disturbed.
Sometimes anxiety can be caused by increased 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 anxious, a person can forget his eating schedule. Though low blood sugar levels due to eating too late can cause a person more easily emotional and anxious. Lack of fluids 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.
For optimal results, you are advised to consult a doctor in order to get further treatment. Especially if anxiety disorders have caused difficulties in undergoing activities, insomnia, fatigue, difficulty concentrating, to symptoms of depression in the form of ideas or thoughts of suicide.
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