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Routine hacks to improve anxiety symptoms

Routine hacks to improve anxiety symptoms

November 10 | By Rachael

One of the commonest mental health issues, anxiety disorders affect nearly 40 million adults in the United States. Affecting individuals both personally and professionally, anxiety disorders inflict irreparable socioeconomic damages. According to a study, titled “The Economic Burden of Anxiety Disorders” —commissioned by the ADAA and based on data gathered by the association and published in the Journal of Clinical Psychiatry — anxiety disorders cost the U.S. more than $42 billion a year, which is about one third of the $148 billion total mental health bill for the U.S.

Although a little bit of anxiety is normal in one’s life, those enduring an anxiety disorder often struggle with the dreaded feelings for a prolonged period. They tend to live with their anxiety perpetually, aggravating it more with irrelevant thoughts and baseless feelings. Today, most people have a tendency to invite anxiety on their own by constantly fretting about wealth, relationships, health, academics and many other things.

However, there are also people who may not battle with a clinical issue but would want to manage periodic anxiety and occasional stress. Regardless of whether an individual is struggling with intermittent anxiety or a debilitating disorder, fortunately, one can still adopt simple measures to manage and curb symptoms. These are not very daunting tasks, rather small lifestyle changes which can bring about a sea change in one’s attitude. While the more serious symptoms—qualifying for a diagnosis of anxiety disorder—need medical intervention, people can manage the quotidian everyday anxieties well at home.

Listed below are a few basic steps one can adopt to assuage everyday symptoms of stress and anxiety:

  • Taking a deep breath: Meditation, physical exercises, and yoga are powerful antidotes for channelizing a distressing mind. Meditation is an ancient practice known for stilling the tumult of an agitated mind. According to Marla Deibler, PSY.D, a clinical psychologist and executive director of The Center for Emotional Health of Greater Philadelphia, practicing deep diaphragmatic breathing helps in the relaxation response. It helps in switching from the fight-or-flight response of the sympathetic nervous system to a relaxed and balanced response of the parasympathetic nervous system.
  • Avoiding caffeine intake: Too much caffeine is bad for anxiety and panic disorders. Caffeine, being a mood-altering beverage can exacerbate and aggravate one’s symptoms of anxiety. Therefore, instead of switching on to caffeine, one can sip green tea or chamomile tea, as the compounds present in these drinks help in calming down a distressed mind.
  • Engaging the mind: When the symptoms of anxiety become exasperating, it is crucial to degage from that surrounding. Instead, one can engage in any mind-engaging activity or a hobby such as sketching it out, journaling, involving in other DIY activities, or just ambling in the lawn.
  • Avoiding mind-altering substances: Although alcohol and drugs may help in alleviating symptoms of anxiety briefly, they elicit just the opposite long-term effects. To get a reprieve from a perturbing mind, most people resort to addictive and potentially harmful substances like marijuana, MDMA, cocaine, or other dangerous drugs. Contrarily, they only develop tolerance toward these substances and thereby end up with serious ramifications like addiction.

Getting rid of anxiety with professional help

It is difficult to live in a state of constant worry, fear and suspicion, and overwhelming feelings of despondency, trepidation, and nervousness. Although severity can vary from mild to debilitating — depending on various factors like genetic, social influences, and environmental — one should always seek professional help to manage symptoms of anxiety.

While it may be easy to ward off the milder symptoms with basic lifestyle changes discussed above, the more serious ones call for treatment intervention. If you or your loved one is grappling with anxiety disorders, reach out for immediate help.

The Texas Anxiety Treatment Help assists in accessing the best anxiety disorders treatment centers in Texas that specialize in delivering evidence-based intervention programs. Call our 24/7 helpline number (866) 487-5015 or chat online with our experts to know more about comprehensive behavioral health treatment rehabs in Texas.

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