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Friday, June 04, 2010

Anxiety - Solutions and Treatments

There are several treatments to tackle and overcome anxiety. Medication is one of them and even though it may be of help to break out of the cycle, it is not the solution. The real solution is relieving stress and fear.

The best way to do that is by exercising, maintaining a healthy diet, get enough sleep and try reducing stress. I found some good tips which you can try and will be of great help to overcome the anxiety:

- Take a time-out.
Practice yoga, listen to music, meditate or learn other relaxation techniques. Stepping back from the problem helps clear your head.
- Eat well-balanced meals.

Do not skip any meals. Do keep healthful, energy-boosting snacks on hand.
- Limit alcohol and caffeine.

Both can aggravate anxiety and trigger panic attacks.
- Get enough sleep.

When stressed, your body needs additional sleep and rest.
- Exercise daily.

This will help you feel good and maintain your health.
- Take deep breaths.

Inhale and exhale slowly.
- Count to 10 slowly.

Repeat, and count to 20 if necessary; it helps you to clear your mind and refocus.
- Praise yourself.

Instead of aiming for perfection, which isn't possible, be proud of what you already managed to accomplish.
- Accept that you cannot control everything.

Put your stress in perspective: Is it really as bad as you think?
- Welcome humor.

A good laugh goes a long way.
- Maintain a positive attitude.

Make an effort to replace negative thoughts with positive ones.
- Get involved.

Volunteer or find another way to be active in your community, which creates a support network and gives you a break from every day stress.
- Learn what triggers your anxiety.

Is it work, family, school, or something else you can identify? Write in a journal when you’re feeling stressed or anxious, and look for a pattern.
- Talk to someone.

Tell friends and family you’re feeling overwhelmed, and let them know how they can help you.

As far as exercising goes, the following tips was recommended:

- Jog, walk, bike or dance three to five times a week for 30 minutes.
- Set small daily goals and aim for daily consistency. Frequency is most important then perfection.
- Find forms of exercise that are fun or enjoyable to you.
- Distract yourself with a portable media player. Exercising is more enjoyable while listening to an audiobook, podcast or music.
- Recruit someone to exercise with you. It makes it easier to stick to your exercise.
- Be patient when you start a new exercise program. It can take between 4 to 8 weeks for the exercises to become easier.

Another thing you can try is joining a support group. It will help being able to talk to people who know what you are going through. If you can't break the anxiety disorder yourself, then find a good therapist. Often a combination of therapy and medications will help you beat this.

From experience I know it is not easy, but it can be done. The first thing I did was to let go of the fear of the attacks; 'So what if I faint? Someone will ensure I get to a hospital'. That helped a lot. The next step is exercise: physical exercise is mental relaxations. Another thing is taking joy in the small blessings, for instance; focus on a flower, take delight in its colors, shape, smell. Focus on the lyrics or melody of a song and sing along.

Count your blessings, especially the ones which seem small. Those are often overlooked, but they are God's blessings, given to enjoy, delight in and be grateful for.

Proverbs 10:22
The blessing of the LORD makes one rich, And He adds no sorrow with it.


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