Get Self help Anxiety, Could be done?

TREATMENTS OF ANXIETY DISORDERS

These disorders respond pretty much with therapy — and in a relatively short time often. These particular treatment approaches depend on the types of anxiety disorders and their severity. Most anxiety disorders in general, are treated using medication, behavioral therapy or the combination of both of them.

Anxiety Disorder Therapy

Therapy for disorders 

The following kinds of therapy will help with problems like phobias, generalized anxiety, and panic attacks.

Cognitive behavior therapy –

Focuses on cognitions – or thoughts – in addition to the behaviors. Cognitive behavioral therapy in anxiety treatment helps an individual identify and also challenge those negative irrational beliefs and thinking patterns that fuel his or her anxiety.

Exposure therapy –

For anxiety disorders treatments; this encourages people to confront their fears in a controlled and safe environment; through a continuous exposure to the feared situation or object, either in his or her reality or imagination, he or she gains a greater control sense. As people face their fears without being harmed their anxiety diminishes gradually.

Exposure and cognitive-behavioral therapies are types of the behavioral therapy, which means they focus basically on behaviors rather than underlying psychological issues or conflicts from the past.

 Medications for anxiety disorder –

If people have anxiety disorders that are so severe that they interfere with their abilities to function; medication may help them relieve their symptoms. Anxiety medications, however; can be habits causing and forming unwanted effects, hence, people should be certain to research their options.

Many individuals use anti-anxiety disorder medications when self-help, exercise, and therapy strategies would function just as better or well—minus the safety concerns and side effects. It’s essential to weigh the risks and benefits of anxiety medications so they can make some informed decision.

SOME ANXIETY DISORDERS SELF HELP TIPS

The following anxiety self-help tips are listed in no particular order:

  1. Take some time out
  2. Sleep Well
  3. Eat balanced meals
  4. Limit caffeine and alcohol
  5. Take deep breaths
  6. Do your best
  7. Exercise regularly
  8. Count to 10 slowly
  9. Maintain or keep a positive attitude
  10. Accept that no one can control everything
  11. Talk to a friend
  12. Learn what exactly triggers the anxiety
  13. Give back to the community and
  14. Get help

Control Anxiety Disorder

Great Tips to Overcome Anxiety

  • One with the disorder should try to connect with people. Isolation and loneliness set the platform for anxiety. Reduce your state of vulnerability by connecting with people who are caring, supportive and sympathetic face-to-face. Make it a point of contact to meet up with friends regularly, join a self-support or help group or share your concerns and worries with someone that is trusted. On the off chance that you have no one you can reach out to; it’s not too late to build a support network and new friends.

Tips to Overcome Anxiety

  • Practice a relaxation technique – When one practice constant relaxation techniques like progressive muscle relaxation, deep breathing and mindfulness meditation can bring anxiety symptoms to the barest minimum and increase feelings of emotional and relaxation well-being.

 

  • Regular exercise – Exercises are natural stress busters and anxiety relievers. To achieve a maximum benefit; aim for 30 minutes at least, of aerobic exercises on some days (broken up into short times if that is simple). Rhythmic activity which requires moving both the legs and arms is very effective. You can try running, walking, dancing, martial arts or swimming.

 

  • Ensure that you get much sleep. Lack of it will certainly exacerbate anxious feelings and thoughts, so ensure to get six to eight hours at night of sound sleep.

Anxiety word

 

  • Be smart about nicotine, caffeine, and alcohol. If he or she struggles with anxiety, he or she may want to put into consideration the fact that he or she needs to reduce his or her intake of caffeine, or completely cutting it out. The same thing is applicable with alcohol which can increase anxiety. And as it may seem or look like the cigarette is calming, nicotine is, without a doubt, a great stimulant which leads to a higher level of anxiety.

 

  • Train the brain to remain calm. Worrying is a habit one can learn to break with time. Strategies for challenging anxious thoughts, learning to take uncertainty, creating a kind of worry periods can significantly help reduce fear and anxiety.

Free Hotline Numbers

If you or someone you love is experiencing a debilitating anxiety attack, help is just a phone call (or click) away. Free anxiety attack helplines and resources that are available include:

Hotline help Anxiety

The staff at NAMI are well-trained to answer questions on a wide range of mental health issues, including anxiety. Available Monday through Friday from 10 a.m. to 6 p.m. EST, this organization provides free information and referrals to treatment programs, support groups, and educational programs. NAMI also offers help for family members, information about jobs programs, and connections to legal representation in your area.

NAMI_logo

If severe anxiety is causing you to experience suicidal thoughts, don’t hesitate to call this free, 24-hour crisis intervention hotline. Counselors can help you ease your anxiety and get to the clear headspace you need to seek help. There are separate hotline numbers for Spanish speakers: 1-888-628-9454; the hard of hearing: 1-800-799-4889; and veterans: 1-800-273-8255. You can also chat with a crisis volunteer live on their website.

 

 

If you’re not in danger of harming yourself or others but are ready to seek medical care for your anxiety, SAMHSA’s treatment locator service can help you find a mental health facility near you that specializes in anxiety. The service is available in both English and Spanish 24 hours a day and can also point you to support groups, substance abuse treatment programs, and community-based organizations.

Substance Abuse and Mental Health Services Administration (SAMHSA)Helpline

Anxiety in teenagers is becoming more common as they face the mounting pressures of schoolwork, college preparation, first jobs, social activities, and becoming an adult, on top of any issues they may face with their families at home. Both children and parents can call this hotline 24/7 for free crisis intervention services, plus information and referrals to valuable mental health resources. Email, text, and online chat-based services are also available.

C:\Users\roberto\Documents\WA\Boys_Town_National_Hotline

  • Teen Line: 1-310-855-HOPE (4673) or 1-800-TLC-TEEN (852-8336)

Another valuable resource for young adults facing anxiety, Teen Line offers teen-to-teen counseling services available between 6 p.m. and 10 p.m. PST. Callers can talk to one of their peers about what they’re going through and learn strategies that have helped other young people just like them. The service is also available by texting “TEEN” to 839863, as well as via email and message boards.

Teen Line hotline

Sources

  1. National Institute of Mental Health. (n.d.) Any Anxiety Disorder Among Adults.
  2. National Institute of Mental Health. (2016). Anxiety Disorders.
  3. S. Department of Health and Human Services. (n.d.) Anxiety Disorders.
  4. National Institute of Mental Health. (2016). Generalized Anxiety Disorder: When Worry Gets Out of Control.
  5. National Institute of Mental Health. (2016). Panic Disorder: When Fear Overwhelms.
  6. S. Department of Health and Human Services. (n.d.) Phobias.
  7. S. Department of Health and Human Services. (n.d.) Panic Disorder.

 

 

 

12 thoughts on “Get Self help Anxiety, Could be done?

  1. Hi Roberto,
    Your website is an informative read and I commend you for telling your story. It reinforces my understanding of how anxiety impacts not only the people who are effected by it, but also those who care about them.

    In my case I have a friend who was afraid of crowds to the point that he seldom left his house. Over the years, with professional help, his anxiety got much better.
    Still, I remember how it effected him in its early stages. One time we had to leave a party because the crowd size was more than he could handle. I could see on his face that the crowd was like walls closing in on him.

    These days my friend is a lot better. He gets out of his house more and, I have even seen him at some art events in town. Yes, anxiety can be beaten. It takes support , understanding, and with holding judgement. Just reach out and help!

    1. Hi Thabo

      Thank you so much for your encourage words, Yes this disorders can affect so much your life that they can paralyzed you and don’t enjoy any moment of your Life. Life has so much to offer that became my goal, research for information, tools and solutions for people that suffer from those terrible disorder.

      I wish you the best you, family and friend…Because Life is Amazing

      Regards;

      Roberto

  2. I have been having anxiety recently due to change in medication and I know how difficult it has been for me to work while having anxiety. It just feels like you have a weak heart and can’t take any stress.
    For all the readers out there this is something that I did to calm myself down and that is 30 minutes of Yoga. It really helps!

    1. Hi 

      Thank you so much for share with me your Anxiety situation and what did you use to overcome the Anxiety and I am 100% with you, Yoga is an Amazing way to keep under control Stress and Anxiety, I wish you the best to you.

      Regards

      Roberto

  3. Hello there! I’m experiencing anxiety and I need help. I search on the internet and luckily I found your article that talks about self help for anxiety. I read your article and I found it very informative and helpful. I should be start doing all of this stuffs to control my anxiety. Thank you for sharing this information.

    1. Hi John

      Thank you, I know how difficult can be to deal with anxiety, and I am glad that I can help some way with your disorder, its very important to understand the symptoms and the triggers of your anxiety to keep it under control, I have different tools and solutions on my blog that you can go and check, best of luck

      Regards

      Roberto

  4. Great practical info on how to use self help methods to address anxiety! There is so much we can do on our own with great resources like this. I like that you touched on psychotherapy methods too. Sometimes we need professional support. Have you looked into EMDR? This is another great treatment option for all kinds of disorders.

    1. Hi Aj

      Thank you for your kind words. The main idea of my blog is provide information, tools and potential solutions to overcome some disorders. Those days exist so many different therapies, but some of them can cost a lot of money. Actually, now that you are showing some interest on Eye Movement Desensitization and Reprocessing, I promise you, I will write a new post about it soon, thanks again and I wish you the best of luck!!

      Regards;

      Roberto

  5. What a great source of information. I’ve struggled with depression since I can remember. Through lots of attempts of counselling things never improved.
    Things got so bad that when I passed my driving test I could not bring myself to drive due to the overwhelming panic attacks. It then turned into not being able to go on any form of transport. As you can imagine this effected all aspects of my life which I became more isolated and things went from bad to worse.
    At that point I never thought things would change…..I was completely wrong. Understanding of mental health has grown and so has the support!! (Thank god!)
    I have had a short amount of CBT and found it a mind blowing experience (not straight away but over time)
    I now drive and own my own car, travel on buses and will be soon pushing to travel on trains and planes very soon.
    CBT gave me a better understanding of myself and that has helped me to gain back control which I never thought I could!!!
    Thanks for providing this information to others who feel lost and if your reading this, things will get better with the right help 🙂 Be Blessed.

    1. Hi Danielle

      Thank you so much for such a kind words and for sharing your experience with us, more than the content, tools and potential solutions that I present in this blog, what make special, stronger and better is people like you that are willing to share their experiences with others, encouraging them to keep fighting and moving forward in their life, I am so Glad for you and I wish you the best of luck and you can count with a friend here, thanks

      Regards

      Roberto

  6. Thank you so much for sharing this insight on anxiety and ways of minimizing/curing this horrible state of mind. As an introverted person, I typically suffer from anxiety due to loneliness and isolation (which you mentioned). It really is a great idea to pencil in that social time and get out of our comfort zone to help cope with anxiety. I also feel the world is in a higher state of anxiousness as the future feels very uncertain and unstable. Thank you for writing about the many solutions that are available 🙂

    1. Hi Ciara

      Thank you so much for your support. As you mention I am trying to present some tools and solutions, but the main solution is to have the courage to face any of those disorders, seek treatment (tools) and have constancy applying that treatment (tools) in to your life, that way you will be able to defeat those disorders. 

      Ciara I encourage you to have a positive thinking, see the bright side of your life and decide in your heart that you are going to defeat Anxiety, and pursue a more meaningful and happy Life, I wish you the best of Luck.

      Regards

      Roberto

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