All humans are bound to feel anxious when facing life’s challenges. The response is usual on such occasions. It is a defense mechanism put in humans to cope with life challenges. However, people with anxiety disorder face this threat more often than others, even in calm situations. Anxiety is the primary cause of failed relationships, poor performance in school or job, etc. Generally, people experience it in the form of social anxiety disorder, panic disorder, and anxiety disorder. Many Americans suffer from anxiety disorder reaching up to 40 million adults (18%).
This occurrence makes it a priority to address mental health problems in America. Various types of anxiety have different symptoms but are all similar. Some common examples are:
- Excessive or uncontrolled worry
- Lack of focus or concentration
- Unusual tiredness
- Muscle pain, tension, or headaches
Many anxiety treatments involve cognitive behavioral therapy and medication. However, you can attempt some tips to help manage anxiety without treatment, especially for those with anxiety attacks.
What is an Anxiety Attack?
When people begin to feel stress or fear because of an event or something is known as an anxiety attack. The tension causes worry similar to panic attacks, causing the person to feel overwhelmed. Anxiety and panic are similar but slightly different in their effect on the victim.
These differences are hard to notice. You may need the help of a professional. However, a notable difference is that an anxiety attack may result from prolonged worry about something, while a panic attack suddenly happens without control. Another difference is that an anxiety attack can affect you for hours, and the impact will last for months, although the effect may not be intense for the whole period. On the other hand, an anxiety attack causes severe worry and can affect breathing.
Tips to Reduce Anxiety Attack
Improve your sleep hygiene
Poor sleep is a trigger of anxiety disorder. A study in 2007 by the Journal of Sports Science and Medicine postulated that 30 hours of no sleep could lead to anxiety. A good night’s sleep can help reach the NREM period, which will drastically reduce stress.
However, anxiety is the cause of unhealthy sleep patterns and sleep disorders such as insomnia. People that suffer from anxiety get a lesser night’s sleep. So, improving your sleep will improve your chances of dealing with anxiety. Having good sleep hygiene will improve your quality of sleep, and you can do this by;
- Staying away from all bright screen an hour before bed.
- Taking small meals before bed.
- Staying in a calm and dark environment.
- Reduce alcohol and liquids
- Using a relaxing scent like chamomile.
- Purchasing quality bedding.
Exercise is a magic cure for many physical and mental conditions, and anxiety is one. Regular exercise or being active impacts the pathophysiological process, positively reducing anxiety.
First, exercise produces more stress hormones which the body adapts and converts for work, leaving behind fewer stress hormones. Physical activity produces different neurotransmitters that deal with mood, anxiety, and stress.
Finally, exercising regularly increases sleep which is a way of tackling anxiety.
Mindful meditation is a way to fight anxiety and other psychological problems. Mediation is easy, but one need to practice to get it right. Making meditation a habit is what keeps anxiety at bay. If you’re new, it would be easier to use an audiotape or app to practice.
The act is not exotic or complicated but a way to pay attention to the present. First, learn a mantra that you’ll recite with your eyes closed. Ensure you sit upright with your feet on the floor. The mantra can be a simple positive statement or sound you like. Avoid distraction and sink the mantra with your breathing technique to avoid frustration. Maintain focus and continue. Do this for a few minutes each day, and it will become part of your fighting anxiety.
Using Mindfulness Exercise
Mindfulness is a powerful tool in fighting anxiety. Many studies, like the American Psychological Association, have proven that being mindful of your present is a great way to keep anxiety at bay.
You become mindful by using systematic breathing to connect the body and mind, thereby reducing stress. Also, some apps can help you become mindful if you struggle with the practice.
Knowledge of Anxiety Triggers
Some people’s anxiety can start without warning, while some have observable triggers. Either way, everyone must have something that triggers the mind leading to anxiety. It can be external, like concerts, social events, exams, etc.
Writing down your triggers will help you get over them. You can start by writing down your worries, why, and what to do. The next step is to toss the paper away. The gesture means you have no concern about the problems anymore.
Consult a doctor or a mental health professional
The last resource is to contact health personnel. Such professionals can advise you on ways to manage anxiety by combating stress. The therapist further recommends some tools to mitigate the process physically or online. Also, online therapy is effective for anxiety, especially for those with social anxiety.
If you want to engage in therapy, many companies are ready to help. You can register with a private or a public company or even online for discretion—the professional work around the clock to help with your case. However, ensure you patronize a licensed therapist who can work quickly. But if you choose the natural methods, then constant practice is essential.
Organics for Anxiety
kratom is an anxiety treatment undergoing more trials. However, there is evidence from animals and surveys that suggest kratom is effective against anxiety. A study in 2010 suggested kratom oil can fight anxiety symptoms, especially in people with social anxiety disorder. The experiment found that kratom oil triggers the pattern of blood flowing to the section of the brain, which is linked to anxiety. The study concluded that kratom oil could alleviate stress by interacting well with the brain.
Another review shows that kratom oil reduces severe anxiety disorder, although the experiment was conducted on animals. However, the research needs to be extended to humans to determine the effect. More experiments are needed to establish the differences and similarities between chronic and acute dosing.
Also, another 2018 survey found positive effects of kratom on depressed and anxious patients. The survey concluded that patients on medical kratom experience 58% stress and anxiety alleviation. However, the result was more noticeable in women than men. If interested you can always look out for the best kratom vendors to buy reliable kratom products.
Anxiety need not limit your life or stop you from achieving your life goals. These tested anxiety-relieving tips can go a long way to keep you healthy and on top of your mental health.