Andrew
HAVING occasional feelings of anxiety is a normal part of life, but people with anxiety disorders experience frequent and excessive anxiety, fear, terror and panic in everyday situations. These feelings are unhealthy if they affect your quality of life and prevent you from functioning normally.
Common symptoms of anxiety disorders include:
◆ Feeling nervous
◆ Feeling helpless
◆ A sense of impending panic, danger or doom
◆ Increased heart rate
◆ Hyperventilation
◆ Sweating
◆ Trembling
◆ Obsessively thinking about the panic trigger
You should see your healthcare provider if your anxiety is affecting your life and relationships.
Your provider can help rule out any underlying physical health issue before seeing a mental health professional.
While most people with anxiety disorders need psychotherapy or medications to get anxiety under control, lifestyle changes and coping strategies also can make a difference.
Here are some tips for coping with an anxiety disorder:
Keep physically active
Develop a routine so that you are physically active most days of the week. Exercise is a powerful stress reducer.
It can improve your mood and help you stay healthy.
Start out slowly and gradually increase the amount and intensity of your activities.
Avoid alcohol and recreational drugs
These substances can cause or worsen anxiety. If you cannot quit on your own, see your healthcare provider or find a support group to help you. Also, quit smoking and cut back or quit drinking caffeinated beverages.
Nicotine and caffeine can worsen anxiety.
Use stress management and relaxation techniques
Visualisation techniques, meditation and yoga are examples of relaxation techniques that can ease anxiety.
Make sleep a priority
Do what you can to make sure you are getting enough sleep to feel rested. If you are not sleeping well, talk with your healthcare provider.
Eat healthy foods
A healthy diet that incorporates vegetables, fruits, whole grains and fish may be linked to reduced anxiety, but more research is needed.
Learn about your disorder
Talk to your healthcare provider to find out what might be causing your specific condition and what treatments might be best for you.
Involve your family and friends, and ask for their support.
Stick to your treatment plan
Take medications as directed. Keep therapy appointments and complete any assignments your therapist gives. Consistency can make a big difference, especially when it comes to taking your medication.
Identify triggers
Learn what situations or actions cause you stress or increase your anxiety. Practice the strategies you developed with your mental health provider so you are ready to deal with anxious feelings in these situations.
Keep a journal
Keeping track of your personal life can help you and your mental health provider identify what is causing you stress and what seems to help you feel better.
Socialise
Do not let worries isolate you from loved ones or activities. It is easy to treat anxiety if you get help early. − Wires/
Online Reporter