Treating Anxiety Disorders - Five Areas Outlined
Copyright (c) 2010 Peter RubelPerhaps you've been through some highly stressful event that turned your world upside down
. Or perhaps a series of stresses have kept adding and adding together until you are no longer able to leave your house or in some way your normal life became fenced, then boxed in with things that make you feel anxious--maybe things you don't fully understand.Or perhaps you are really bothered by things, maybe little things. Maybe you feel obsessed with some things and that helps you not have to deal with other things, other things which make you feel very uncomfortable. Or you launch into terrible panic attacks in some situations or out of the blue for who knows what reason. Maybe you are petrified by one issue like flying or spiders.You've fallen into a dark hole and you need help getting out. You want to find out how to treat your anxiety disorder.Maybe you've tried to get out in various ways already. Maybe you've asked for advice, done a little research, tried some methods, taken some drugs from the doctor, whatever. Maybe they helped, but not fully. Or they just missed something. Maybe you haven't tried something long enough or tried the right combination of things. Or perhaps you're pretty new and just scared or very, very cautious.In any case, you are looking for a way out of the hole. You are still trying. Wherever you are, perhaps there is some idea in the following list that may help, or may even be your ticket out of the hole.I. TherapiesA. You may have heard of the old stand-by Cognitive Behavior Therapy, but have you heard of Eye Movement Desensitization and Reprocessing (EMDR)? Both admittedly are expensive, but if your insurance covers it or you can otherwise afford it, you may want to look for a local therapist, such as possibly may be found in the US at the Anxiety Disorders Association of America website adaa.org.B. Although a therapist may be helpful in identifying problems and in guiding and training you, Emotional Freedom Technique (EFT) can be self-taught and self-administered. So it can be less expensive. Youtube, for example, has various videos on the technique or one can search, for example, Dr. Mercola's website for instructions.C. Certain "physical" therapies may help. By this I don't mean what is called Physical Therapy, but rather that sometimes treating physical or biological problems with the thyroid or concerning cellular insulin resistance or hypoglycemia, as examples, may serve to alleviate symptoms of anxiety depending on a medically diagnosed problem. Anxiety may in part be a kind of by-product of a disease, nutritional deficiency, toxin or any number of physical problems.II. Keeping a JournalBe a student of how you feel and why you feel that way. Writing down your careful observations in a journal may show patterns, make perspectives clear, suggest possible remedies, and maybe help you rethink irrational thoughts in a helpful way.III. Breathing TechniquesIf you are in the presence of something to which you have a phobia or recall a terrible situation in your past or are subject to panic and so on, often you will begin to hyperventilate, and hyperventilation makes your symptoms of fear feel worse, which makes your anxiety level higher.Ideally one should breathe through the nose using the diaphragm below the lungs to use the whole of the lungs, and ideally one should breathe more or less six breaths per minute. Most of us are double that, with over-breathing chronically common in various kinds of anxiety sufferers.Doing exercises in nasal, abdominal, slower breathing is recommended for many, but it takes discipline and practice, without which one may fail in some degree or possibly be discouraged from trying more.IV. LifestyleA. Regular exercise boosts mood and is beneficial in ways that may indirectly help with anxiety.B. Nutrition may have a helpful or hurtful affect on mood. You may want to search online for Metabolic Typing to get an idea as to ideal diet. Other nutritional practices are more obviously good or bad. Avoid caffeine, smoking, alcohol, sugar, recreational drugs. Sometimes prescription or over the counter drugs can affect anxiety (not just when in drug withdrawal).C. Lack of sleep (or over-sleep) can make you more susceptible to anxiety. Sleeping pills used long term may cause problems, but an early-to-bed discipline, regular exercise and relaxation before bed may help. Reducing noise and light in the bedroom is advisable. Some may need to be treated for sleep apnea.D. Is job stress pushing you over the limit? You may need to talk to your supervisor about how you feel, or change jobs.E. Sometimes relationship stresses and strains pull at our emotions. We fear a spouse or parent may leave us or withdraw affection from us. We may have offended a family member and need to ask forgiveness, or have been hurt and need to let it go. Or perhaps we are in a chronically toxic relationship and need to protect ourselves by setting limits. Counseling may be helpful here.F. Is household mold, formaldehyde from wall boards, lead or mercury poisoning, new rug glue, and so on affecting the way you feel? It may.G. Perhaps you may be helped by exercising relaxation techniques that suit you, for example aromatherapy, yoga, music, meditation, reading, hobbies, walking, or happy diversions.V. Calming supplements and herbsThere are various nutritional supplements and herbs that have been observed to have a calming effect. However, if you are already taking a prescription drug, for example to treat an anxiety disorder, consult your doctor before taking any of these. There may be a complication to taking both at the same time or to prolonged use of some of the herbs.
Treating Anxiety Disorders - Five Areas Outlined
By: Peter Rubel
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