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How to Get Rid of Anxiety: Top 5 Techniques

January 18th, 2012

anxiety-treatment.jpgLiving with anxiety is quite difficult but not impossible. Recent studies show several ways to cope with the disorder that do not need any extensive medication.

The main concern of this disorder is control – the sufferer cannot control his or her feelings of fear, worry, or anxiousness. And so the concept of the new techniques that are being recommended by many psychologists and psychiatrists today is also control – teaching patients to successfully control the said feelings with the use of mind and body exercises, herbal medicines, and other alternative treatments. Here are 5 of the top techniques being used today.

Relaxation Exercises

Patients suffering from this disorder are often high-strung and tense. This is one of the most common physical effects of anxiety, thus causing more concern on the patient’s health, which may or may not be unfounded. This technique can help lessen and eventually control the disorder by mastering some good relaxation techniques. Yoga and meditation are two of the best techniques. Another effective measure is to take lessons on how to successfully manage emotional outbursts.

Regular Exercise

Sometimes, when we have too much unused energy, we have the tendency to spend it worrying and overthinking things. One unlikely solution to prevent anxiousness and worrying is to spend this energy on exercise. Regular daily exercise is recommended, enough to help you put your energy to use on physical activities. Plus, regular exercise helps keep you in good shape. It is also a fact that exercising releases endorphins (the “happy” chemical) in the brain. So getting a healthy dose of this chemical on a regular basis keeps you in a generally happy mood.

Deep Breathing Exercises

Bouts of panic attacks are another characteristic of this disorder. A great way to manage it is to learn deep breathing exercises. This can be practiced along with the above-mentioned relaxation exercises. This is very useful for diffusing panic attacks and even bouts of worry and fear, thus preventing full-scale anxiousness altogether. Deep breathing effectively relaxes both the mind and the body, and it also increases the overall oxygen level in the body. This then leads to the reduction of chemical imbalance, successfully reducing the frequency and duration of panic attacks. Deep breathing is also closely related to relaxation exercise and so these two are often taught together. You will often find that deep breathing is considered an essential part of relaxation, even considered a basic part of any relaxation technique.

Psychological Treatment

A technique that is becoming popular in the psychological field when treating this disorder is Cognitive Behavioral Therapy (CBT) where it can be administered with or without any medication. This type of therapy is more time-bound and focuses on the “here and now”, addressing the disorder at face value – what triggers it and how to solve it. What makes this type of therapy a good choice is that it deals with the problem and tackles it head on to find quick relief that is also long lasting.

Another method that psychologists are now applying is what they call EMDR or eye movement desensitization and reprocessing. This process involves numerous sessions that use dual stimulation through bilateral eye movement, or tones, wherein the patient will be able to remember past experiences, assess what presently triggers the panic attacks, and anticipate future implications that may cause anxiety.

Herbal Treatment

Most people try their best to avoid relying on medication because they fear the side effects that usually come with it. Most people are now going back to the basics of using herbs for ailments, as well as for mental and behavioral disorders. Herbal treatment, in this case, comes in two forms – drinking or ingesting the herbs and inhaling their extracts or essences. Herbs such as passionflower (Passiflora incarnate), valerian (Valeriana officinalis), and kava (Piper methysticum) are known to have been used by natives as remedies for insomnia and anxiousness. These are herbs that can be taken orally and generally have a relaxing effect. They can be found in different forms and can be taken in different ways. Some can be drunk as they come in some form of tea while other herbs have been developed into tablets or capsules that can be taken just like any other medicine.

Other non-oral herbs can also be used for anxiety and its treatment. Aromatherapy is another way herbs and plants can be used. This method usually makes use of plant extracts and essential oils. They can either be used as incense sticks to be burned slowly to release the scents, or oils that can be added to bath water (the patient can soak in and relax as the scent surrounds him or her). One very common plant extract used because of its relaxing effect is lavender. If all else fails, the most common pharmaceutical medications currently being used and recommended are Xanax and Ativan.

Ryan Rivera has been living an anxiety-free life thanks to herbal and alternative medication. Learn all about the natural ways of managing anxiety at CalmClinic.com.

One Response to “How to Get Rid of Anxiety: Top 5 Techniques”

  1. comment number 1 by: chris tucker

    My ex wife had severe anxiety and was addicted to xanax! She had irrational fears that led to the police being called for domestic violence and restraining orders.
    We tried to get her help for it, but it just got worse and worse.

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