There’s an uneasy feeling in your stomach. It’s a strong sense of panic and it begins to overwhelm you until you can’t move and feel frozen in place. That’s a glimpse of what anxiety can feel like, and it’s easy to believe you’re alone in your battle against anxiety. But the truth is, more people can relate to what you’re going through than you might think. In fact, about 18 percent of adults in the United States deal with anxiety disorders each year.
If you or a loved one is suffering from an anxiety disorder, it’s common to be prescribed a selective serotonin reuptake inhibitor (SSRIs). While it’s important to acknowledge the importance of medicine in managing anxiety disorders, natural solutions can help, too.
Most professionals will tell you that managing anxiety takes a balance of medication and natural remedies. In this post, we’re going to show you some natural ways to cope with anxiety. After all, when your anxiety becomes a daily struggle, it’s important to act before it gains momentum.
1. Exercise and Stay Active
It’s no surprise that exercise is a great way to burn off nervousness and anxiety. Exercise releases endorphins, which is a natural chemical in the brain that acts as a painkiller. As a result, your mind and body begin to feel calmer and more relaxed. This effect can even start happening in as little as five minutes into exercise.
Staying active also is a natural way for your mind to draw attention away from your anxious thought patterns. The more attention you give your anxiety, the faster it grows and becomes stronger. Exercise serves as a natural way to tell your mind to stop focusing on the negative thoughts and fear fueling your anxiety. As you focus more on the exercise you’re doing, your mind is more likely to find balance.
2. Start a Journal
Sometimes the best way to solve a problem is to come at it from another angle. That’s the idea behind journaling. You might think about your anxiety frequently, but when’s the last time you wrote your thoughts and feelings down? Resist the temptation of social media and start recording your thoughts in a journal. Writing your anxiety down can help you feel like a weight is being lifted from your shoulders. But journaling has another major benefit, as well: it can help you identify your triggers.
There’s a cause for your anxiety. From being too stressed at work to worrying about your finances, you have the ability to trace the causes of your anxiety. By documenting your thoughts, feelings and behaviors daily, you can match your periods of high anxiety with what was going on at the time. For example, if you discover that your anxiety peaks when you’re under tight deadlines at work, you’ll be better prepared to cope in the future.
3. Practice Exposure in Small, Progressive Steps
Chances are, your anxiety isn’t going to go away overnight. But there is a natural way to cope with anxiety that only takes a little dedication. It’s all about taking small progressive steps towards a goal. We’re going to use an example to help explain. Let’s say that you get anxious around dogs. Here’s some progressive steps you could take:
- Start by watching videos of dogs on the internet.
- Next, move up to looking at a dog from a distance.
- Over time, you’ll be able to move closer to the dog.
- Once you’re comfortable being near a dog, spend time standing next to the dog.
- Once you’ve mastered that, go one step further by petting the dog.
This approach is all about slowly increasing your exposure to the source of your anxiety. With some patience and practice, you’ll build a tolerance to the situation. If you’re interested in this approach, make sure to talk to your doctor or therapist, first.
4. Practice Meditation
Have you ever noticed that taking a deep breath can help reduce your anxiety for a moment? If you have, then you’ve already experienced a small dose of the benefits that meditation can provide. Regular mediation practice can lower your anxiety levels over time. But how does it work?
When you’re anxious, it’s natural for your mind to race. That feeling creates a panic that only makes your anxiety stronger. Meditation is all about bringing a sense of calm to your mind. It’s a practice of becoming more aware of your thoughts in the present moment. Through regular meditation practice, you’ll find it easier to identify and stop some of your negative or nervous thoughts before they increase your anxiety.
5. Listen to Music
There’s a reason that music therapy is picking up traction as an anxiety treatment method. Music can have a direct impact on your mood and thought patterns. When you’re anxious, think of your mind being in disarray. Thoughts are swirling and you might be obsessing about whatever is causing your anxiety. Music can help your mind recapture a sense of structure and order.
You’d be surprised at how playing an upbeat song or singing can improve your mood. It’s a natural anxiety remedy that has an immediate impact on your quality of life. And since music is connected to memories, a great way to start is to pick a song associated with a positive experience.
Fountain Hills Recovery Dual Diagnosis Treatment Experts
Unfortunately, for many people suffering from an anxiety disorder, drugs or alcohol become their coping mechanism. You or your loved one didn’t intend to develop an addiction; it was just a way to ease your anxiety. At Fountain Hill Recovery, we know that an anxiety disorder or other mental health problems can be the underlying cause of addiction.
Our dual diagnosis treatment can identify and address both of these issues at the same time. If you or your loved one wants to bring a sense of balance and peace back to your life, we can help. Contact our dual diagnosis specialists or call (480) 681-1806 for help today. At our luxury addiction treatment center, the hope for a healthier life is waiting to be discovered.