How to reduce anxiety without medication
“A healthy and balanced lifestyle can help you control and reduce your anxiety”
Anxiety is a state of extreme fear of real or imagined danger or threat. Physiologically, it manifested as increased heart rate, trembling, panic, weakness, and stomach or intestinal discomfort.
Anxiety disorders are the most general mental illness in the U.S. with 40 million (18.1%) of the adult U.S. population.
Anxiety disorders cost the U.S. more than $42 billion a year, almost one third of the $148 billion total mental health bill. Women are two times more likely to be badly affected by anxiety than men.
Your personality, environment, family inheritance, brain chemistry, and genetics and above major life stress or trauma such as severe Accident, death of dear one, major financial loss etc played a critical role in causing anxiety disorder. Here are some techniques to reduce anxiety with out medication.
Change your lifestyle
Regular changes in daily routine can be very useful in reducing your anxiety.
Exercise is very healthy activity in order to treat anxiety specially Yoga and aerobic.
Lack of sleep is one of the main causes of anxiety. So take deep sleep Healthy eating can help you in your battle against anxiety and stress. Make sure your diet includes plenty of fruits and vegetables. Read Healthy Eating for guidelines and tips.
Cognitive-Behavioral Therapy
It is a psychiatric treatment of anxiety disorder by changing a way of thinking. It encourages patients to confront and challenge the negative and distorted way of thinking that composes of anxiety disorder. It helps you to identify your fears in a safe, controlled environment and usually takes between 12 and 20 weeks to reduce disorder.
Relaxation techniques
Do exercise some relaxation techniques such as controlled breathing, progressive muscle relaxation and guided imagery in order to reduce anxiety.
Biofeedback
It is physiological technique through observing devices that display information about the operation of a bodily function like blood pressure or heart beat. Biofeedback helps patient to learn to control and recognize the body functions consciously.
Hypnotherapy
It is to treat mantle sickness and physical pain with hypnosis. It is based on some clinical curative techniques applying on you while you are in a state of deep relaxation.
Acupuncture
Acupuncture is a traditional Chinese medicine, use to cure psychological disorders by inserting needles into the skin at points where the flow of energy is thought to be blocked. It may help reduce anxiety.
Meditation
It is concentration of the mind or thought on just one thing, in order to support mental or spiritual development and relaxation. Common types of meditation include walking meditation, mindfulness, and the most important, transcendental meditation for severe anxiety and depression.
Avoid alcohol and drugs
Don’t use substances like addicted pain-killing drugs in order to relieve your anxiety temporarily. They rather make the problem of anxiety disorder worse, and eventually will cause sever physiological pain.
Cultivate a support system
Ask for moral support from friends and family who are sympathetic, caring and available to help you in severe condition of mental illness. Do locate people around you who are suffering with anxiety disorder. Try to learn from their and experiences and share your experience. Be positive and optimistic and get courage by listening sorrows of other and evaluate the intensity of your depression. Talk loudly and confidently with people and share your world-view. Help poor and deserving people and make a spiritual contact with Sufi Saints and spend as much time as possible with people who make you feel good and are emotionally helpful and loyal.