If anxiety is not controlled, it can potentially take over your life and is more than simply ordinary stress. You end up feeling completely overburdened, worn out, and distracted. Numerous anxiety sufferers report having trouble sleeping, tense muscles, headaches, and racing thoughts. These are just a few examples of the destruction worry can cause in your body and psyche. This message is for you if you frequently experience fear or concern, find it difficult to unwind, or even experience panic attacks. The following advice will help you reduce your anxiety at home. We’ll also concentrate on beneficial treatments you can encounter if you choose to get help for your anxiety.

MEDITATION

You enter a persistent state of hyperarousal when you are anxious, which is characterized by an elevated heart rate, nausea, trembling or shaking, shortness of breath, and excessive restlessness. The amount of adrenaline produced into your body increases while your nervous system is working overtime. This gets you ready to defend yourself against perceived threats brought on by intense discomfort. You can then fight, run, or freeze. You must discover how to unwind and breathe in order to combat this.

I am aware of your thoughts.”If it’s that easy, why do so many people have anxiety issues?” You’re not mistaken, but there are specific breathing and meditation techniques that focus on the amygdala, the brain’s fear region. Dr. Kate Truitt, a clinical psychologist and neuroscientist, invented this method, which is also known as CPR for the Amygdala or Self Havening. To access a brief guided meditation that you can use whenever you’re feeling nervous or triggered, click the link.

MINDFULNESS

When anxiety is at its worst, your mind may feel overloaded and you could feel as though you have no control over the intrusive thoughts. These can include regrets about the past, emotional challenges that are currently occurring, and anxiety about the future. Being an anxious person trains your mind to always worry and anticipate the worse. Practicing mindfulness can help you keep your attention in the here and now. You can take a deep breath and view your anxious thoughts objectively.

The first step is to become aware of the worried thought, to acknowledge it, and to release oneself from its control. It’s not true just because you think it is. Many of the anxieties and fears that anxiety instills in the mind never come to pass. There are numerous methods to practice mindfulness, but a few of my favorites are keeping a journal of your reflections, making a list of things you are grateful for every day, and incorporating mindfulness into your regular prayer time.

THERAPEUTIC ACTIONS TO RELIEVE ANXIETY

Numerous sufferers of crippling anxiety are unable to control their symptoms on their own and opt to supplement their treatment with either pharmaceutical or therapeutic measures. Beyond the scope of this article, medications for anxiety are typically prescribed by a physician or psychiatrist. Cognitive behavioral therapies, which work to alter unhelpful thought patterns and the behaviors they are connected with, are frequently used in mental health therapy for anxiety.

PERSONAL REFRAME

Cognitive behavioral therapy makes use of the cognitive reframing technique. Your thinking life will be explored by mental health counselors with the aid of self-awareness exercises and thought journals. This hypothesis is predicated on the idea that your thoughts affect how you feel about the world around you. Though daunting at first, this is beneficial when you realize that while you have control over your ideas, the outside world does not. You can identify the antecedent that is triggering both the problematic thoughts and the subsequent behaviors if you are aware of your triggers and problematic ideas.

You can start changing your mind habits and developing a more positive view by becoming aware of skewed thinking patterns. You can teach your brain to respond in ways that make you happy and healthier by engaging in cognitive reframing. Although this is one of the most successful therapy interventions for anxiety, it is not a simple process and does require time to complete a thorough evaluation.

EMDR, or eye movement desensitization and processing

It’s challenging to operate and make good decisions when our minds are cluttered with painful memories and worried thoughts. A therapist will direct you during EMDR to concentrate on a distressing memory that is impairing your life and self-image. Then, while concentrating on bilateral eye movements, you will explain the sensations and feelings connected to this recollection.

Typically, a therapist will do this by presenting visual cues for you to concentrate on and move your eyes side to side while you process your upsetting memories. The technique is repeated over the course of numerous sessions—or however long it takes—to desensitize the emotions you connect with the memories so that you can heal. The therapist will then ask you how you feel. Through the use of guided memory processing, EMDR gives you the chance to alter the meaning and emotions attached to experiences that, if not adequately investigated and addressed, can contribute to mental illness.

NEXT ACTIONS

We hope that these methods may help you on your path to recovery and wellness. But I am aware that dealing with worry on your own can be challenging. Many people battle anxiety on a daily basis for the entirety of their lives. Good news: You’re not required to. A team of therapists at New Vision Counseling and Consulting have a wealth of expertise assisting people with anxiety, and they will customize your therapeutic approaches to meet your specific requirements. We want you to feel at ease telling us your story so we can better your life and provide you with the resources you require to be your best self. Call us at (405) 921-7776 as soon as you are prepared to accept healing and guidance.