How To Deal With Anxiety
Generalized anxiety disorder, or GAD, is a common mental illness that manifests as an irrational fear of unknown origin.
While not all anxious people have GAD, regular anxiety could also alter people’s lifestyles.
Anxious people often report dealing with a constant worry about all aspects of their lives (e.g., economy, health, family, work). To make matters worse, GAD patients experience the anticipation of fear, which is a terrible symptom.
To best explain what anxious people go through, try to picture yourself on a rollercoaster. As the vehicle reaches the highest point of the track, it gradually slows down (before falling again). During these moments, you will experience anticipatory fear (the fear of what’s coming).
Unfortunately, that momentary fear you go through in this scenario is what’s life is like for people with GAD.
In this article, we will briefly discuss the common methods to help you deal with anxiety and regain control over your life.
Meditation and yoga
In a classic 2014 meta-analysis, researchers inspected 47 clinical trials that included 3,320 participants.
After careful analysis of the results, they found that anxiety and stress levels sharply drop after practicing meditation and yoga.
They concluded that “the evidence suggests that mindfulness meditation programs could help reduce anxiety, depression, and pain in some clinical populations. Thus, clinicians should be prepared to talk with their patients about the role that a meditation program could have in addressing psychological stress.”
Another study published in the International Journal of Preventive Medicine stated that the regular practice of yoga improves symptoms of anxiety and reduces the risk of mental illnesses.
Avoid certain substances
The chronic consumption of stimulants (e.g., caffeine, energy drinks) damages the body in numerous ways. These chemicals often possess addictive properties that lead to physical and psychological dependence.
In other words, you will need a daily fix, or otherwise, you’ll start trembling with anxiety.
Therefore, instead of relying on stimulants to increase efficiency, you should switch to anxiolytic activities, such as yoga, meditation, and music.
According to a report published in the Anxiety and Depression Association of America (ADAA), exercise is one of the most effective methods to reduce stress and control anxiety.
This effect gets mediated by the release of stress-relieving hormones that activate the muscles. Hormones, such as serotonin, endorphins, and dopamine, can all improve symptoms of stress and anxiety.
Breathing the right way is an integral aspect of all types of yoga; however, pranayama takes breathing to another level.
Today, there are several exercises that optimize your respiration and reduce stress, including lion breathing, equal breathing, and abdominal exercises.
If you’re a beginner, you should start with equal breathing where you divide the respiratory phase into two equal periods during which you either inhale or exhale.
Anxiety is a common condition that affects a large number of people.
Hopefully, you will use the tips listed above to escape the vicious cycle of anxiety.