How to reduce anxiety?
Anxiety and anxiety periodically experience 60% of the world's population. Anxiety people call discomfort at the level of physiology. This feeling manifests itself suddenly, takes them by surprise and responds in thoughts and mood. Anxiety is not easy to manage, but you can reduce its level.
Anxiety: what is it?
Anxiety is a person's psychological state, which causes a feeling of discomfort in the chest and other unpleasant reactions of the body. Negative health at a physiological level manifests itself in the form of abdominal cramps, excessive sweating, and rapid heartbeat. The feeling of anxiety sometimes reaches such a level that it becomes similar to the manifestations of a panic attack.
Anxiety is often identified with stress. However, these sensations represent a different essence. The stress state is caused solely by external causes. Anxiety - a feeling of internal sudden discomfort. Stress - the result of the situation in which a person falls (interview, party in an unfamiliar company, an exam, etc.).Anxiety arises for no apparent reason.
The cause of anxiety lies mainly in family situations that traumatize the psycho-emotional background of a person, causing anxiety. The cause of anxiety can be a sense of guilt, and not always justified. Often, the feeling of discomfort is transmitted from others, their negative reasoning, worldview and intolerance.
Anxiety becomes the starting point for the emergence of an inferiority complex. Anxiety is caused by fears, phobias and other conditions that prevent people from living fully. A proper attitude towards anxiety will make it a springboard for overcoming experiences and achieving positive heights.
How does anxiety manifest?
Increased anxiety is a common reason for going to a psychotherapist, but by understanding the essence of the sensation that causes discomfort, you can reduce it yourself.
For the manifestation of anxiety visible external circumstances do not exist. There are situations when anxiety and fears are even useful, but if anxiety manifests itself everywhere, it is a reason to think and take measures to reduce its impact.
Anxiety is most often manifested before a significant event or when making a serious decision. It is called situational anxiety. This feeling is absolutely normal and does not require taking measures to get rid of. Situational anxiety helps to make the right choice, assess the situation from different angles and understand which action will be most beneficial as a result. Such anxiety disappears without a trace after the event that caused it is exhausted.
Anxiety manifested when the occurrence of anxiety events is not obvious, more difficult. A person is experiencing, let's say, about a possible dismissal, betrayal, or a serious illness, although the possibility that the situation will develop is so minimal. Such anxiety is not justified and there are no prerequisites for it. When people around them try to reassure a person and convince them that there is no reason for anxiety, fear and anxiety, the “yes, but ...” communication model works. The person winds himself even more and the feeling of anxiety only increases. At best, an awareness of the excessiveness of anxiety should come.Then the logical question arises: how to reduce anxiety and enjoy a happy present?
In the conventional sense, an increased level of anxiety is manifested in the constant expectation of negative events. The pessimistic mood of a person leads to insomnia and negative thoughts. In a state of alarm, the person is confused. Every event in everyday life causes stress and rejection. With a person who suffers from increased anxiety can not communicate. He does not see anything positive in the world around him. From anxiety to get rid of. How to reduce increased anxiety?
Ways to reduce anxiety
When anxiety becomes a regular sensation and does not disappear after an event that causes stress, you need to get rid of it. Three main methods of reducing anxiety will help to overcome this feeling.
It should start with a change in the usual diet. Some foods on the menu increase anxiety and anxiety. Reconsider the use of products such as:
Coffee. It is difficult to imagine an awakening without this widespread energy throughout the world.However, caffeine stimulates anxiety. Replace your favorite coffee can be tea without caffeine or water with lemon.
Starch and sugar. Desserts and pastries with a high content of starch and sugar are often regarded as products used to help combat stress and irritability. Sharp sugar jumps in the body, on the contrary, have an adverse effect on the body and mood. Replace desserts with fruit.
Alcoholic beverages. After a working day full of stress and difficulties, many people relax over a glass of strong drinks. Alcohol does reduce irritability and gives the desired relaxation, but this feeling is temporary. It is necessary to drink moderately, alternating a glass of alcohol-containing drink with pure water.
To stabilize the mood will help products containing nutrients and vitamins:
Blueberries and palm berries contain antioxidants that are needed to reduce stress and anxiety. Berries will improve mood and hormones.
Fish, bran bread, dark chocolate and other foods containing magnesium help combat anxiety.The recommended dose of magnesium is necessary to maintain a positive mood.
Kefir and Korean cabbage are products containing neurotransmitters. They act as a sedative and improve sleep.
Sport is not only a way to maintain slenderness and body shape, but also a great helper in the fight against psychological disorders. Exercises that ease anxiety and anxiety:
Cardio exercises (running, jump rope, etc.);
Weight lifting and other areas that affect muscle growth;
Yoga in a soothing environment.
If regular exercise is not for you, often walk in the parks. This is also a physical load, which will keep the upbeat mood.
In addition to sports, breathing exercises will cope with anxiety. Slow and deep breathing instantly reduces anxiety and anxiety. To get rid of anxiety, you should inhale slowly, holding the air in the lungs, no more than eight times per minute.
Anxiety and anxiety increase if a person does not have an occupation that will distract from the troubles of life. Select at least 15-20 minutes for something that soothes you.It can be anything: reading, embroidering, cutting and sewing, dancing. Attend courses in a class of interest. During the hobby class, do not think about an event that returns negative thoughts and anxiety. Dissolve in your favorite business completely. Such an outlet will not only cope with current anxiety, but will not allow anxiety to take control of your life in the long run.
Learn to relax at home. Take hot baths, listen to relaxing music. Make your home a real haven from stress and anxiety.
Give yourself a break and do not overdo it. Permanent work at home, endless meetings with friends and indulging all requests are possible and improve certain areas of your life, but they certainly lead to stress and anxiety. Learn to say no and relax.
Get enough sleep. Sleep - the best medicine and anxiety as well. Fall asleep and wake up at the same time. Healthy and regular sleep helps the body get rid of excess hormone that causes nervousness and anxiety.
Mental ways to deal with anxiety
Anxiety is caused by certain situations that a person can take under control. Understand the sources of anxiety and concern and determine what can be controlled from this list.Keep a journal in which write down all the reasons for a negative mood. Writing thoughts, you can find the source of anxiety, which was previously not suspected. Even if the reason is not under your control, then how you will react to it is completely in your power. There is a way out of any unpleasant situation. Sometimes, to find it, it is enough to assess the situation from the other side.
Avoid situations that cause anxiety, anxiety, or fear. Determine the boundaries of behavior and do not violate them. Suppose anxiety causes the need to fly on an airplane. Why bring yourself to neurosis, if it is better to use another mode of transport? The same goes for unpleasant people in the environment, unloved work, etc.
Meditate. Relaxing exercises reduce anxiety. You can start classes with an instructor, or you can use the Internet - there are many video lessons on meditation and relaxation online.
If you can not cope on your own, contact your relatives, friends, spouse or acquaintances for help. Sometimes speaking of anxiety is enough to reduce anxiety and get rid of negativity.
Reducing anxiety with medicine
Reduce the manifestation of the symptoms of anxiety traditional medicine. Get rid of anxiety:
The above plants can be taken in the form of tincture, added to tea or used in pharmacological variants, for example, granulated ginseng or valerian root tablets.
If the feeling of anxiety only increases with time and no advice helps, it is a reason to think and seek help from a psychotherapist. The doctor will advise and prescribe a course of treatment that will reduce anxiety for a long time. The doctor selects medications individually. Do not delay the visit to the doctor, if anxiety does not leave you for a long time.
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