Anxiety is a natural experience for everyone. It can happen before a job interview, or during pregnancy, sickness and other important events. When anxiety causes incessant worry and fear that are intrusive to your life, it becomes an anxiety disorder. According to the Anxiety Disorders Association of America (ADAA), anxiety disorders are the most common form of mental illness in America; 40 million adults in the United States age 18 and older are affected by anxiety. Although medications such as anti-depressants are available to treat anxiety, it can also be helped with natural remedies.
Cognitive-Behavioral Therapy
Cognitive-behavioral therapy (CBT) is a short-term type of psychotherapy in which you are active in your recovery process. It focuses on pinpointing, comprehending and changing the negative thinking patterns triggering your anxiety. During CBT, your therapist teaches you gain control of yourself and apply coping skills during anxiety-inducing situations. The rationale behind CBT is that when an individual learns to change his thoughts and actions, emotional modifications tend to follow.
Exposure Therapy
In a safe and therapeutic environment, exposure therapy teaches you face your fears. By repeatedly being exposed to the object or situation fueling your anxiety, you learn gain greater control so your fear dissipates. According to ABC News Health, exposure therapy is usually for individuals who have excessive or unreasonable anxiety. In exposure therapy, you are actually placed into the situation responsible for your fear, so you may feel as though your fear is increasing, and it is. Once you realize that there is nothing to fear from the situation, your fear diminishes.
Relaxation Techniques
Incorporate exercise into your lifestyle. Exercise is a natural stress and anxiety reliever. Do at least 30 minutes of exercise three to five times a week and you will notice the difference in your physical and emotional well-being. Practice relaxation techniques such as meditation and visualization (picturing something beautiful that gives you inner peace) regularly. Learn control your breathing when anxious by taking deep breaths and slowly exhaling until you feel your anxiety subsiding.
According to the Association for Applied Psychophysiology and Biofeedback, public interest in biofeedback is increasing. Biofeedback uses sensors to monitor your heart rate, muscle tension and breathing to teach you identify your anxiety reactions and use relaxation techniques to manage them.
Herbs
Herbs such as valerian root, passion flower, meadow street, kava kava, ginkgo biloba and St. John's wort can also provide relief from stress and anxiety. Talk to your doctor before using these herbs to ensure they are appropriate for you.
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