Coping with anxiety

Feelings of anxiety can be a result of life experiences, such as job loss, relationship breakdown, serious illness, major accident, or the death of someone close. Feeling anxious in these situations is appropriate and usually we feel anxious for only a limited time. However when those feeling become persistent and cause extreme discomfort and tension it is diagnosed as an anxiety disorder.

Anxiety is a mental disorder that can be very difficult to live with, it take some serious commitment and life style change to beat this mental illness. Although each disorder has its own specific characteristics, most respond well to psychological treatments and/or medication.

Psychological treatments

Talk to Someone

Taking to a friend about your worries and what makes you anxious can be huge be a relief. It may be that just having someone listen to you and show they care can help in itself. There are also some helpline such as the Samaritans and Anxiety UK both will help you talk to someone about your anxiety.

Breathing

Focusing on your breathing can help relax your body and calm you down, so sit with your legs uncrossed, good posture, and place your hands on your thighs. Close your eyes. Inhale deeply through your nose into your abdomen for a long count of five seconds (your chest should move only a little). You can try using the 4-7-8 method, which means breathing in for 4 seconds, holding your breath for 7, and breathing out for 8. Breathing will help you get rid of all the negative thoughts and the anxious feelings.

Distract yourself

Take some time out and find something you want to pay attention to like a favourite podcast that you enjoy listening to watch a movie or binge on a TV show. The key to successful use of distraction when you’re anxious is to be patient with yourself if you find you’re still getting some thought intrusions about the anxiety-provoking topic.

Progressive Muscle Relaxation

Loosen any tight clothing, sit or lie comfortably, and close your eyes. Tense different muscles of your body as much as you can for at least a count of 10 (never so tight or long that it hurts!). Then, slowly release the tension and allow the muscle to relax. Let that feeling of relaxation flow through your body. Start at your feet and move up.

Creative Visualization

This is a technique where you imagine a scene, place or situation you regard as safe, restful, and happy. Sit comfortably in a quiet place. Breathe gently through your nose, eyes closed. Picture in your mind the place you like – a forest, the beach, a field. Try and smell the aromas, taste the air, hear the sounds. Feel your body relax. Continue for at least 10 minutes.

Medication

Serax (oxazepam) is an antianxiety medication usually prescribed for short periods of time to help ease symptoms of anxiety. It also helps to relieve sleeplessness caused by being anxious. Oxazepam is the metabolite of several other benzodiazepines.

Fluoxetine (Prozac) It’s a type of antidepressant known as an SSRI (selective serotonin reuptake inhibitor). Its sued mostly to treat depression and anxiety disorders. This drug is one of the most widely prescribed antidepressants in the world.

Zoloft (sertraline) Sertraline  Is also an SSRI (selective serotonin reuptake inhibitor), this drug affect chemicals in the brain which makes it useful for treating depression, obsessive-compulsive disorder, panic disorder, anxiety disorders, post-traumatic stress disorder (PTSD), and premenstrual dysphoric disorder (PMDD).

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