Health Headlines: Tips For Easing Anxiety
Orlando, Fla. (Ivanhoe Newswire) -- Anxiety disorders are the most common mental illness in the United States, affecting approximately 19% of adults and 7% of children. Medication and psychotherapy are the first-line treatments for anxiety, but there are some things you can do yourself to ease the anxiety.
More than 40 million Americans live with an anxiety disorder. When you suffer from anxiety, intense fear and anxiety can be debilitating, even when you are in a safe situation.
"Fear is irrational," says Kathleen McHugh, Ph.D., a licensed psychologist. It's irrational, it's irrational, but it's so true for that person at this point.
Mchugh says there are ways to calm down during times of stress. Try to distract yourself first. It can be as simple as moving your phone or reading a book when you feel stressed.
“But you're doing it on purpose, okay, I'm going to distract myself now. I will focus on that other thing,” says Kosh
Also practice positive self-talk. Repeating phrases like "I'm fine" or "I'm doing my best" can help redirect your anxiety. Another approach is the 5-4-3-2-1 base system. Find five that can see, four that can hear, three that can smell, two that can smell and one that can taste. Focusing on your senses brings you back to the present moment. And what else should one say to a depressed person?
"Don't say, 'There's nothing to worry about,' or 'Why are you worrying about it?'
Relaxation activities such as mindfulness meditation or yoga can relieve stress. Another suggestion: try a cold or hot shower. A cold shower clears your system and can distract you, and a hot shower relaxes tight muscles.
If you are prone to stress, you can reduce your caffeine intake. Research shows that caffeine consumption increases anxiety levels and the risk of panic attacks in people with panic disorder.
And of course, Mchugh says if nothing else gets your anxiety under control, seek out a licensed therapist who specializes in anxiety.
Contributors to this report include Julie Marks, producer; Roque Correa, editor.
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