How to relieve symptoms of anxiety

 


Anxiety is a normal emotional reaction when you are facing difficult situations in everyday life. But if you find that you are experiencing an excessive emotional distress and fear over trivial changes, it can be a sign that you might be having anxiety disorders which is a type of mental health problem. You are advised to book an appointment with a doctor to get yourself checked. This issue might interfere with your daily activities and will only get worse if you refuse to ask for help.

 

There are a few types of anxiety disorder that can be described depending on its characteristics, some of those are the following:

 

       Generalized anxiety disorder: it is an excessive anxiety that occurs during ordinary events in daily life. The anxiety is not proportionate to the situations that happened up to the extent of affecting the patient’s physical well-being.

       Social anxiety disorder: the feeling of extreme fear to communicate with other people or establishing a new social relationship with them.

       Panic disorder: a condition where the patient is affected physically and experiences certain changes such as chest pain, shortness of breath, palpitations and sweating.

       Selective mutism: the patients are unable to speak in certain situations such as in an unfamiliar environment or with unfamiliar people.

 

Symptoms of anxiety

 

We can recognize anxiety by the symptoms shown in patients. But, we do need to get help from a doctor and a certified psychiatrist before proceeding with any treatment because these symptoms can also be manifested by patients with heart diseases. The symptoms for anxiety includes:

 

       Feeling tense

       Sweating

       Chest pain

       Palpitation

       Shortness of breath

       Extreme fear

       Depression

       Gastrointestinal problems

       Insomnia

       Nausea

       Vomiting

       Dehydration

       Cold

       Headache

       Syncope

       Extreme sadness

       Uncontrolled anger

       Obsessive thoughts

 

How to relieve symptoms of anxiety

 

It is necessary to get yourself treated by a specialist if you are experiencing the symptoms above without any underlying diseases. The treatments include medications (such as antidepressants), psychotherapy and changing lifestyle. You also can relieve the symptoms by following these tips:

 

1.     Breathing control

 

When you are controlling your breathing, you indirectly are controlling your heart rate too which can help to relieve the chest pain. It is recommended to follow the ‘4-7-8 breathing’ method which consists of 4 seconds of taking deep breath, 7 seconds to hold it in and 8 seconds for exhaling.

 

2.     Lavender scent

 

Lavender is well-known for its ability to soothe people’s mind with its scents. These relaxing effects will relieve anxiety symptoms and help to improve their mental health. You can bring a small bottle of essential oil everywhere you go or you can use perfumes with lavender scents.

 

3.     Mantra

 

Mantra is said to be a certain word, sentence or phrase that can give you mental strength. It can be an original phrase created by yourself or taken from the internet, as long as it helps you to maintain the stability of your emotion. An example of a mantra that you can use is ‘everything will be alright’.

 

4.     Picturing your happy place

 

‘A happy place is a safe place’. This quote is enough to explain why you need to picture your happy place when you are having an anxiety attack. It can be both your familiar place for example your room or somewhere you wished you could be at that moment in time. Imagining a happy place will not only make you feel more relaxed, it also can change your mood to a better one.

 

5.     Close your eyes

 

When you are in a panic or anxious situation, simply close your eyes to reduce the triggers that come from your vision. This also will help your mind to focus more on yourself other than the surroundings.

 

It is important for you to get help when you think that you are having a mental health problem because if it is left untreated, it will only get worse and also affect the people around you. You can do the tips mentioned above to control the symptoms of anxiety in your everyday life.

 

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