07 ways to cope with Anxiety without medicine

A holistic way to cope anxiety

Introduction

Anxiety disorders are the most common mental disorders in the USA, and they are associated with a high illness burden.

The onset age of this disorder varies by disorder. Separation anxiety disorder and specific phobia begin in childhood, with a median age of onset of 7 years. Anxiety disorders have a chronic course, with symptoms varying in severity between periods of relapse and recovery. the prevalence of anxiety disorders after the age of 50 significantly decreases. GAD is the only anxiety disorder that is still common in people over the age of 50.

The prevalence of anxiety is primarily related to our lifestyle; some changes in daily activity may be beneficial in coping with this illness.

However, there is good news: many people benefit from anxiety treatment without medication. They discover that lifestyle changes and holistic therapies can often completely or partially manage their condition.

Here are seven tips you can try.

1. Get Enough Rest–

To be sure, this may be easier said than done. Anxiety and insomnia are inextricably linked. Poor or insufficient sleep can cause or worsen anxiety symptoms, making it difficult to fall or stay asleep. If you can’t sleep on your own, talk to your doctor about ways to sleep better.

2. Simply Breathe–Deep breathing relaxes your body and mind by lowering your heart rate and blood pressure, relaxing your muscles, and instructing your brain to stop producing “fight or flight” hormones. Breathing exercises can be learned and practiced in yoga or guided meditation classes, or you can simply learn basic exercises and do them whenever you feel anxious.

3. Maintain a Healthy Blood Sugar Level- Even if you don’t have diabetes, skipping meals or overeating can cause blood sugar drops that make you irritable, jittery, and anxious. Every day, try to eat three balanced meals and two snacks. Choose foods high in fiber, such as fruits and vegetables, nuts, lean meat in small portions, and low-fat milk or cheese. If you have diabetes, take your medications exactly as directed.

4. Stay away from stimulants.-When you’re stressed, it’s tempting to reach for another cup of coffee, but herbal tea is a better choice for sufferers. Caffeine, nicotine, certain illicit drugs, and even some over-the-counter or prescription medications can exacerbate anxiety symptoms.

5. Exercise Mindfulness–Mindfulness is an intentional focus on the present that is often practiced through meditation. Instead of dwelling on past regrets or anticipating future fears, you concentrate on what is happening right now and how you feel about it.

You can reduce your stress and improve your relationships by dedicating just two minutes per day to mindful meditation.

6. Workout

Regular exercise can help to reduce stress and anxiety symptoms, but if you really want to relax, step away from the treadmill and go for a walk in the woods. Several studies have shown that spending time in nature can help to reduce anxiety.

7. Do What You relaxes–

Make time to disconnect from work, technology, and the general craziness of daily life. Consider what relaxes you the most: taking a bath, getting a massage, fishing, gardening, reading, napping, or spending time with family and friends. Whatever it is, make an effort to do it more frequently.

Where to Look for Assistance

Conclusion

These strategies may be sufficient to manage your symptoms of mild to moderate anxiety. Still, it’s a good idea to discuss your efforts with your primary care physician, who can make more tailored recommendations for anxiety treatment without medication.

https://www.cdc.gov/childrensmentalhealth/depression.html

If these strategies do not work, or if your anxiety is severe or worsening, consult your doctor right away. He or she will want to run a background check on you. Your doctor may also advise you to take prescription medications or refer you to an emotional health professional for therapy.

Just keep in mind that you are not alone. Anxiety disorders are widespread and treatable. There is no shame in seeking assistance, and there is nothing to gain by suffering in silence.

THANX.