Anxiety, that horrible feeling that comes during and after a particularly hard day. Many times , it appears just because and does not have a specific cause. Normally, it is associated with work stress or what psychologists call “glut of the future”, to the detriment of melancholy, which would be “glut of the past.” Here are the Easy Ways To Reduce Anxiety And Stress.
Contents
CBT
Cognitive behavioral therapy includes a wide variety of techniques. One of them, the so-called ” exposure therapy “; It confronts the person with vividly imagining the typical fear situation that precedes the anxiety attack. The goal is to gradually and always subject to the risk situations that produce anxiety in real life with the help of a therapist in order to modify the irrational fear response.
Medication
When a person is diagnosed with anxiety by a medical professional, the first treatment is the classic antidepressants . Some studies indicate that they can reduce symptoms in 60 to 70% of cases . Due to the fact that they are highly criticized and usually do not solve the problem but instead use a short-term chemical remedy, other types of drugs can be taken, such as beta blockers , aimed at treating heart problems and high blood pressure, and anticholinergics to reduce specific symptoms, such as hand tremors or sweating.
Antidepressants can have adverse side effects including nausea, sexual dysfunction, and hypertension. The alternative is usually benzodiazepines , which can quickly relieve and control anxiety, but are extremely addictive when taken long-term.
Herbal Products
There is some evidence that herbal products such as kava, galphimia, German chamomile, Bacopa, Ginkgo, Rosen root, and others, can reduce symptoms due to their sedative effects. The most researched of these is kava, which many studies with controlled trials argue is a placebo, and whose effect is comparable to benzodiazepines.
However, for all these products there is still scientific reluctance when recommending their consumption. Especially around kava, due to its supposedly high liver toxicity . If you are considering switching to herbal products, it is best to consult your doctor.
Special nutrients
Some research suggests that nutrients added to food can also help reduce anxiety. A very large trial found that magnesium decreased anxiety in patients with mild to moderate symptoms, while another study of 100 people with this problem suggests that the complementary peptide Casozepine-A might help.
Do Exercises everyday
Another great way to reduce anxiety is to exercise. If you don’t want to go out and hurt yourself, you can always exercise at home. A great exercise to start off with is yoga. Yoga will help you get in touch with your inner self and let you develop a healthier mental state. Try to do as much yoga as you can, even if you aren’t that great at it, just as an alternative to other forms of exercise.
Yoga, massage therapies, or meditation are activities that can help you keep anxiety.
In patients with acute panic disorders, inositol has been shown to reduce the frequency and severity of attacks. Again, as with herbal products, it is vitally important that you consult your physician before taking food supplements in the event of adverse drug interactions.
In recent years, a wide range of free apps have been developed to try and tackle anxiety. Flowy , designed by the Center for Anxiety Disorders and Trauma at King’s College London, proposes a game situation to reduce the effects, persuading the user to practice breathing exercises with the aim of controlling the pulsations and the inhalations of air to lungs.
Make a reading practice
Another great way to reduce stress and anxiety is to read. Reading is such a basic thing, but it can actually have a massive impact on your life. Try to read for 20 minutes a day, and you will notice a huge difference. The more you read, the more relaxed you will become.
Have get togethers
Another technique for reducing anxiety and stress is to try and meet as many people as you can. If you don’t have many friends, start going out as often as you can. Go out with friends who you already know and make new friends. The more social you are, the less stressed you will be, and the easier it will be to reduce anxiety and stress in your life. You will notice a change in the way that you interact with your friends.
You should not let anxiety control your life. There are too many people who are miserable and stressed out, and they have no idea why. Anxiety causes so much stress and frustration that it destroys many relationships. Once you learn how to handle your anxiety and stress, you will be happier, healthier, and more successful in life.
