Shafiq Ahmad
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Learn about your disorder. The more you know, the better prepared you will be to manage symptoms and roadblocks along the way. Don’t be afraid to ask your doctor any questions you might have. Remember, you are a key part of your health care team.
Take care of body by eating right, avoiding alcohol, nicotine, sugar, and caffeine. Caffeine is a mood-altering drug, and it may make symptoms of the disorders worse. Don’t use alcohol and recreational street drugs. Substance abuse increases your risk your disorder.
. Learn to relax. Stress management is an important part of your problem treatment plan. Things like meditation, or mindfulness, can help you unwind after a stressful day and may make your treatment work better.
. Get better sleep. Sleep problems and anxiety disorder often go hand in hand. Make getting good rest a priority. Follow a relaxing bedtime routine. Talk to your doctor if you still have trouble sleeping.
Don’t use alcohol and recreational street drugs. Substance abuse increases your risk of the problem.
Eat right and exercise. Brisk aerobic exercises like jogging and biking help release brain chemicals that cut stress and improve your mood.
Keep a journal. Writing down your thoughts before the day. It may help you relax so you’re not tossing and turning with anxious thoughts all night.
Manage your negative thoughts. Thinking positive thoughts instead of worrisome ones can help reduce the disease. This can be challenging if you have certain types of the disorder, however, cognitive behavioral therapy can teach you how to redirect your thoughts.
Social connections help people thrive and stay healthy. People who have a close group of friends that support and chat with them have lower levels of the problem
Use aromatherapy. Whether they’re in oil form, incense, or a candle, scents like lavender, chamomile, and sandalwood can be very soothing. Aromatherapy is thought to help activate certain receptors in your brain, potentially easing anxiety.
Identify and learn to manage your triggers. You can identify triggers on your own or with a therapist.
Long-term problems, such as financial or work-related situations, may take some time to figure out — is it a due date, a person, or the situation? This may take some extra support, through therapy or with friends.
When you do figure out your trigger, you should try to limit your exposure if you can. If you can’t limit it — like if it’s due to a stressful work environment that you can’t currently change — using other coping techniques may help.
Adopt cognitive behavioral therapy (CBT). CBT helps people learn different ways of thinking about and reacting to anxiety-causing situations. A therapist can help you develop ways to change negative thought patterns and behaviors before they spiral.
Try supplements or change your diet. Changing your diet or taking supplements is definitely a long-term strategy. Research shows certain supplements or nutrients can help anxiety reduction. These include:
lemon balm
omega-3 fatty acids
ashwagandha
green tea
valerian root
kava kava
dark chocolate (in moderation)
However, it can take up to three months before your body is actually running on the nutrition these herbs and foods provide. If you’re taking other medications, make sure to discuss herbal remedies with your doctor.
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Learn about your disorder. The more you know, the better prepared you will be to manage symptoms and roadblocks along the way. Don't be afraid to ask your doctor any questions you might have. Remember, you are a key part of your health care team.
Take care of body by eating right, avoiding alcohol, nicotine, sugar, and caffeine. Caffeine is a mood-altering drug, and it may make symptoms of the disorders worse. Don't use alcohol and recreational street drugs. Substance abuse increases your risk your disorder.
. Learn to relax. Stress management is an important part of your problem treatment plan. Things like meditation, or mindfulness, can help you unwind after a stressful day and may make your treatment work better.
. Get better sleep. Sleep problems and anxiety disorder often go hand in hand. Make getting good rest a priority. Follow a relaxing bedtime routine. Talk to your doctor if you still have trouble sleeping.
Don't use alcohol and recreational street drugs. Substance abuse increases your risk of the problem.
Eat right and exercise. Brisk aerobic exercises like jogging and biking help release brain chemicals that cut stress and improve your mood.
Keep a journal. Writing down your thoughts before the day. It may help you relax so you're not tossing and turning with anxious thoughts all night.
Manage your negative thoughts. Thinking positive thoughts instead of worrisome ones can help reduce the disease. This can be challenging if you have certain types of the disorder, however, cognitive behavioral therapy can teach you how to redirect your thoughts.
Social connections help people thrive and stay healthy. People who have a close group of friends that support and chat with them have lower levels of the problem
Use aromatherapy. Whether they're in oil form, incense, or a candle, scents like lavender, chamomile, and sandalwood can be very soothing. Aromatherapy is thought to help activate certain receptors in your brain, potentially easing anxiety.
Identify and learn to manage your triggers. You can identify triggers on your own or with a therapist.
Long-term problems, such as financial or work-related situations, may take some time to figure out - is it a due date, a person, or the situation? This may take some extra support, through therapy or with friends.
When you do figure out your trigger, you should try to limit your exposure if you can. If you can't limit it - like if it's due to a stressful work environment that you can't currently change - using other coping techniques may help.
Adopt cognitive behavioral therapy (CBT). CBT helps people learn different ways of thinking about and reacting to anxiety-causing situations. A therapist can help you develop ways to change negative thought patterns and behaviors before they spiral.
Try supplements or change your diet. Changing your diet or taking supplements is definitely a long-term strategy. Research shows certain supplements or nutrients can help anxiety reduction. These include:
lemon balm
omega-3 fatty acids
ashwagandha
green tea
valerian root
kava kava
dark chocolate (in moderation)
However, it can take up to three months before your body is actually running on the nutrition these herbs and foods provide. If you're taking other medications, make sure to discuss herbal remedies with your doctor.
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