In this blog post, I will explain the best ways to managing anxiety without drugs. Before then,
What is Anxiety?
Generalized anxiety is a chronic condition characterized by both psychological and physical symptoms, as well as feelings of tension, excessive worry and increased arousal that significantly interfere with work, going to school, being in a relationship or functioning in society in general.
The symptoms of generalized anxiety often change over time, last for months or longer, and are not due to another mental health problem, a medical problem or substance abuse.
Many explanations of chronic generalized anxiety have been proposed and the condition is probably related to the way the brain responds to chronic stress at the level of neural circuits or neurotransmitters.
Panic attacks (anxiety) are transient episodes of intense anxiety that can be triggered by an unexpected or frightening situation or object, or they can occur spontaneously.
Panic attacks are typically associated with dizziness, perspiration, hyperventilation or shortness of breath, elevated heart rate or palpitations, feelings of intense fear, fear of dying.
There is considerable variation in the duration and severity of symptoms that occur during panic attacks. Many people who experience panic attacks suffer significant social and work disabilities.
Biological, psychodynamic, and social theories have been progressive in attempts to explain generalized anxiety and panic attacks.
The good news is that taking pills is not the only way to control your fears and nerves.
Here are seven simple and effective ways to combat anxiety without medication.
Managing Anxiety Without Drugs #1. Know that you’re stronger than you think you are.
There is a part of you that tells you that you are not sufficiently prepared, not good enough, not strong enough, and not smart enough.
Do this to keep you safe. It is there to prevent you from doing something that may fall, embarrass you, humiliate you or make you misunderstand.
But here’s the thing: I’m Strong. I’m a Winner. You are much stronger than you think.
Having to live with anxiety is not easy, but you are doing it. If you are strong enough to do that, you are strong enough to deal with what might happen if you risk a little more.
You’ll be fine. You are a survivor. It is unlikely that the worst will happen, and even if you do, you will be fine. Experiment with small steps and believe in times when it works well. If not, commit to a learning experience: we’ve all had a lot of that.
Managing Anxiety Without Drugs #2. Shout it out
Talking to a trusted friend is a way to deal with anxiety. But there is something even better than talking: screaming at the top of your lungs.
As a child, you were probably taught not to shout and told to use his “inner voice”. But as an adult, you can make your own rules. So, if you’re dealing with accumulated frustrations and anxiety, let it out.
This does not mean putting fear in others so that they feel like you. We are talking about a healthy release of emotions in a controlled environment.
The more you fight against anxiety, the more overwhelming it can become. Instead, embrace anxiety as part of your life and then let it go. Shout at the top of your lungs, hit a pillow, stomp or hit your chest.
Do whatever it takes to get it out!
Managing Anxiety Without Drugs #3. Understand your triggers.
You may have a good idea of what your triggers are, but it is also likely that you tend to overlook the things you do well, and there will be many.
Try this. At the end of each day, write down three things that have stressed or frustrated you for the day. After a while, see if there is a pattern that you have not known. A person?
A situation? One hour of the day or night? Next, and this is important, write down three things you have done well. Stay with them for a couple of minutes and feel how it is to celebrate them.
Managing Anxiety Without Drugs #4. Exercise More
Exercise is probably the last thing you want to do when your mind is in excess. You may worry about pain after training and not being able to walk or sit for the next two days.
Or your mind could go to the worst case and fear trying too hard and having a heart attack. But in reality, exercise is one of the best natural solutions against anxiety.
Physical activity increases the levels of endorphins and serotonin to help you feel better emotionally. And when you feel better inside, your whole perspective improves.
And because your brain can not concentrate on two things at once, exercise can also distract you from your problems. Try to do at least 30 minutes of physical activity three to five days a week.
Do not think you have to fight through painful training. Any type of movement is good, so put your favorite jam and move around the house. Or take a mat and explode your favorite yoga postures.
Managing Anxiety Without Drugs #5. Don’t let yourself get hungry.
We are all prone to mood swings when hunger appears, whether anxious, irritable, lethargic. Avoid lowering your blood sugar level by having a quick snack on hand when you need it.
Managing Anxiety Without Drugs #6. Say No When You Have to
His plate is very large and if he is overwhelmed with the personal problems of everyone else, his anxiety will also get worse.
We have all heard the saying: “There is more happiness in giving than in receiving.” But nowhere in this sentence does it say that you should sit down and let others infringe on your time.
Whether you are driving someone to run errands, picking up your children from school or paying attention to their problems, you will have little power to take care of your personal affairs if you spend almost all your energy taking care of others.
This does not mean that you should never help anyone, but know your limitations and do not be afraid to say “no” when you need it.
Managing Anxiety Without Drugs #7. Live in the moment
Like many others with anxiety disorders, you have trouble living in the moment. Instead of worrying about today, you are already thinking about tomorrow’s problems.
And depending on the severity of your anxiety, you may be stressed by yesterday’s mistakes.
You cannot control the future and you cannot borrow a time machine and change the past, so here is a thought: take each day as it comes. It does not mean that you cannot be proactive and avoid problems.
But do not concentrate too much on what has been and what it will be that you create anxiety for yourself. Mindfulness and meditation are rooted in living in the moment and have been shown to relieve anxiety.
Try to practice for a few minutes a day and increase the duration over time. The best part? You can do it anywhere: in bed, at the work table or even on the trip home.
To take away
Anxiety is a monster, but it is possible to win the fight without medication. You deserve it. Not everything will work for everyone and you may have to experiment and try different combinations of ideas.
Anything you can do to take away the advantage will make a difference.
Above all, know what survivor you are. Anxiety is hard. Really difficult. You cannot deal with something like that day after day without enormous strength and courage.
You are doing it, so you will always be more capable, stronger, braver and better than you think you are.