If you are among the nearly 40 million adults in the United States who suffer from anxiety, you know that it can be a debilitating condition. Anxiety disorders affect people of all ages and genders and can manifest as a feeling of fear, dread, or panic.
While medication and therapy could be necessary for some people with anxiety disorders, many simple techniques can help reduce symptoms at the moment. We will discuss four ways to reduce anxiety symptoms quickly.
What Is An Anxiety Attack?
An anxiety attack is a feeling of intense, overwhelming anxiety that can come on suddenly or gradually. Anxiety attacks usually peak within minutes and can last up to several hours.
What Causes Anxiety?
Anxiety disorders are caused by various factors, including genetics, brain chemistry, and life events. People with anxiety disorders often have an imbalance of the neurotransmitter GABA (gamma-aminobutyric acid), which helps regulate nerve activity in the brain. This can cause overactivity in the brain’s “fight or flight” response, leading to symptoms like rapid heart rate, sweating, and trembling.
Types of Anxiety Disorders
There are different kinds of anxiety disorders, each with its symptoms. The most common types are:
Generalized anxiety disorder (GAD)
This panic disorder is accompanied by sudden and intense episodes of fear or panic.
Social anxiety disorder
Commonly referred to as social phobia, this type of anxiety disorder is characterized by a fear of social situations, like public speaking or meeting new people.
Obsessive-compulsive disorder (OCD)
This type of anxiety disorder is characterized by intrusive, unwanted thoughts (obsessions) and repetitive behaviors (compulsions).
These disorders are characterized by a fear of specific objects or situations, such as heights (acrophobia), animals (zoophobia), or blood (hemophobia).
Anxiety symptoms may vary depending on the type of anxiety disorder. But some common symptoms are experienced by people with all kinds of anxiety disorders, including:
1: Feeling restless, wound-up, or on-edge
2:Having difficulty concentrating or mind going blank
3:Being easily fatigued
4:Having muscle tension
5:Difficulting falling or staying asleep
6:Having irritability, feeling angry or frustrated
Assuming you have been diagnosed with an anxiety disorder by a mental health professional, there are multiple things you can do to try and ease your symptoms.
Reducing Anxiety Symptoms
There are different things you can do to reduce anxiety symptoms. Some individuals find that lifestyle changes, such as regular exercise and eating a healthy diet, helps reduce their anxiety. Others find relief in relaxation techniques like yoga, meditation, or deep breathing exercises. You could also want to try some of the following methods:
- CBD Oil
CBD oil is derived from the cannabis plant and effectively reduces anxiety and other mental health conditions. CBD oil interacts with the body’s endocannabinoid system, which regulates mood and stress responses.
A study found that individuals who took CBD oil experienced significantly reduced anxiety levels compared to those who took a placebo. CBD oil comes in tinctures, capsules, edibles, and topical forms. If you wish to get CBD oil UK or any part of the globe, you can buy some online or in stores.
- Write It Down
Writing down your concerns and feelings can help to reduce anxiety and improve your mood. A recent study found that people who wrote about their concerns before taking an exam had lower anxiety levels and performed better than those who didn’t write about their anxieties.
As trivial as it may seem, taking a few minutes to jot down your thoughts can help to reduce anxiety and improve performance.
- Talk To Someone
Talking to someone about your anxiety can also be helpful. A therapist may help you to understand and manage your stress. If you don’t want to see a shrink, you can talk to a friend or family member about your anxiety. Simply talking about what’s causing you anxiety can help reduce symptoms and make them more manageable.
- Get Plenty of Sleep
Getting enough sleep is crucial for your overall health and well-being and can help reduce anxiety. Another research found that people who slept less than six hours per night were more likely to experience symptoms of anxiety and depression.
Aim for up to 8 hours of uninterrupted sleep each night. If you’re having trouble sleeping, there are a few things you can try:
1:Establish a regular sleep pattern and follow it as much as possible
2:Avoid caffeine and alcohol before bed
3:Avoid working or using electronic devices while in bed
4:Create a relaxing bedtime routine, such as reading or taking a bath
5:Make your bedroom dark, quiet, and cool to create an environment that promotes sleep
It’s essential to take care of yourself if you are experiencing anxiety. Observing these simple tips will help to ease your symptoms and improve your quality of life.
When To See A Doctor
If you’re struggling to control your anxiety on your own, it’s time to see a doctor. A doctor can help you understand and manage stress with medication and therapy.
Anxiety disorders are treatable, so don’t hesitate to seek professional help if you’re struggling. You could learn how to manage your anxiety and live a more enjoyable life with treatment.