35 Ways to Overcome Anxiety Disorder

35 Ways to Overcome Anxiety Disorder

Anxiety disorder has many types and may also be owned by everyone, even though the level of anxiety is different. At the level of severe or uncontrolled anxiety, this becomes a disruption to someone and affects his daily activities. If this happens, you should immediately consult a doctor or nearest health worker. This condition of excessive anxiety is often caused by stress that builds up and a tired body condition. The following is a deeper explanation of anxiety disorder, so you can understand it more deeply.

Understanding Anxiety Disorder

Anxiety disorder or anxiety disorder is a condition where a person feels excessive anxiety due to a trigger that causes stress.

Symptoms of Anxiety Disorder

The following are symptoms of people with anxiety disorder, including:


    1)  Easy to feel anxious or excessive panic.
    2)  Feelings of anxiety can be carried away to dreams.
    3)  Often thinking about traumatic things.
    4)  Difficult to focus.
    5)  Cold sweat often.
    6)  Easy to experience shortness of breath.
    7)  Heart rate is often irregular.
    8)  Often experience tension in the muscles.
    9)  Frequent dizziness and nausea nausea.
    10) Often feel tingling.

Causes of Anxiety Disorder

The cause of the emergence of anxiety disorders can be caused by excessive pressure or stress, trauma to certain events, phobias, use of drugs, imbalance of chemical levels in the body, changes in brain structure, and so on. This anxiety disorder or anxiety disorder can affect a person's life in carrying out his daily activities. People with anxiety disorder are easily anxious at times which when it occurs continuously can lead to depression, insomnia, withdrawal, to suicide. In conditions that are already severe, anxiety disorder can suddenly appear without cause just because the person's mind manipulates itself with things that frighten him. This disorder causes a person to lose his happiness and not be able to adapt to the conditions of the surrounding environment again.

Type of Anxiety Disorder

Following are the types of anxiety disorder, namely:

    1) Obsessive-Compulsive Disorders (OCD): Ocd is a thought disorder due to fear of excessive fear of something. For example a person who is too afraid of bacteria so he washed his hands many times.

    2) Social Anxiety Disorders: Social anxiety disorder is also called social phobia, where a person experiences excessive anxiety when facing other people or in a social environment.

    3) Post Traumatic Stress Disorder (PTSD): People with PTSD have a traumatic story about themselves that is so frightening and severe as a case of sexual abuse, the death of a loved one, a disaster, and so on. This trauma is difficult to eliminate and continues to imprint on the person's mind.

    4) Specific Phobias: Phobic disorders are fear of certain things, such as height phobias, fear of heights, fear of seeing blood, or something similar. Phobias are difficult to remove and must undergo intensive therapy first. Phobia comes from manipulating one's thoughts over something that creates a horrible picture that might endanger him.

Easy Ways to Overcome Anxiety Disorder

The following is how to overcome anxiety disorder:

    1) Recognize signs of anxiety

Need to know, signs of anxiety disorder as above. From these signs, are you experiencing some of the same symptoms? Look inside yourself whether the symptoms are mild, moderate or severe. Are these symptoms very often you know only occasionally. Recall, how these symptoms arise, and in what situations.

    2) Get to know the type of anxiety

You also need to recognize the type of anxiety disorder to classify it. After recognizing the anxiety symptoms you feel, suppose to be in the classification of the type of anxiety disorder you are in? That way you can recognize and find out more about the type of anxiety disorder and find ways to overcome it.

    3) Soak your feet with warm water

After a day of work and a tiring routine, take your time to soak your feet with warm water. Warm water gives the effect of relaxation, while killing germs on the feet. Soaking your feet with warm water gives comfort to your body and forgets how tired that day is.

    4) Create a comfortable room layout

People with anxiety disorder have pressure or stress on their minds. Arrange your house, so it becomes clean and comfortable. Dispose of items that may not be needed anymore and neatly arrange items that are still in use. In neat conditions, this will reduce the burden of your mind and it's easier to find something so that it won't trigger panic.

    5) Regular exercise

Exercise makes the body and mind fresh and healthy. Exercise regularly, at least 30 minutes every day. Exercise helps stretch and tighten your muscles so that they are ready to be used again for activities. Exercise makes the body's circulation more smooth so it eliminates all fatigue in the mind and eliminates anxiety. Do light exercise such as jogging, swimming, or other.


    6) Using Aromatherapy

Aromatherapy provides a relaxing effect on the body and mind. Place aromatherapy in a place that you often use to relax. Aromatherapy is also able to improve the quality of your sleep and relieve anxiety.

    7) Many smile

Smiling has many benefits. Tersneyum can relieve stress and increase positive and optimistic thoughts. With a smile, you will feel peace and you no longer feel anxious.

    8) Drink green tea

Green tea contains L-theanine which is part of amino acids. This substance is useful for relaxing the body and feeling. Tea is also used to relax yourself even more when it's warm. Green tea has a higher content of theanine than other types of tea.

    9) Hot shower

A warm bath gives the effect of releasing tension in your body muscle muscles and refreshing the mind so that it is far from stress. Anxiety will also disappear and your body feels lighter. Taking a warm bath before going to bed at night, will also provide good quality sleep for your body and mind.

    10) Tell stories to the closest people

When you experience a feeling of excessive anxiety or a tired mind, tell the people closest to you like family, friends, or others. By telling stories, the burden of the mind will become light and anxiety will decrease. But you need to know, you should avoid venturing on social media. This, instead of giving peace to you, will actually provide more severe conditions. So you should confide in the feeling of being done to the closest person face to face. That way the results will be much better.


    11) Avoid excessive caffeine

Excessive caffeine consumption is not good for the body and mind. Examples that contain caffeine are coffee. Excessive consumption of coffee will worsen anxiety conditions. Coffee has an effect to stimulate the work of the heart faster, so it will increase anxiety. Avoid consuming coffee when your mind is tired.

    12) Don't think too much and analyze

Some people have the ability to analyze themselves and others and the environment well. But too much analysis also affects the mind badly. People who are good at analyzing and thinking too much, cause a variety of anxiety. The results of the analysis done are not always correct and tend to make him more worried about what he must do and whether what he is doing is right for others, and so on. Instead, you need to stay away from this habit because it only makes you feel anxious.

    13) Apply a healthy lifestyle

Apply a healthy lifestyle by eating nutritious foods such as green fruits and vegetables. Consumption of lots of water, and regular exercise. A healthy lifestyle has a positive impact on your body and your mind.

    14) Get enough sleep

Sleep is interpreted as optimal and quality sleep. Long sleep is not necessarily quality, so good sleep is quality. Quality sleep is enough time to sleep, and the body feels refreshed after waking up. How to get quality sleep is stay away from smartphones or other electronic items before going to bed. Sleep on time and wake up on time. Lack of sleep, has a bad effect on your body as the body becomes lethargic, irritable, not moody, anxious, and others.

    15) Avoid negative thoughts

Avoid negative thoughts, namely by occupying yourself. Stop composing or analyzing situations, and do the best for yourself. Avoid thinking bad things because it will cause more anxiety. Train yourself with positive thoughts that always energize your body.


    16) Don't eat late

Apparently late eating also has an impact on excessive anxiety. When late eating and empty stomach, stomach acid will increase. Increased stomach acid will produce gastric gas. This condition causes the lungs to feel tight, cold sweat, palpitations, and recurrent anxiety disorders. The recurrence of anxiety disorders when an empty stomach occurs 80%.

    17) Avoid junk food

Avoid consuming unhealthy foods and beverages such as fried foods, ready-to-eat foods, soft drinks, preservative drinks, and others. Unhealthy body condition comes from unhealthy food consumed. If the body is not healthy, then the mind will become chaotic and increase the likelihood of an anxiety disorder.

    18) Avoid sleeping too late

Avoid sleeping too late at night because it is too late night is not good for your body. The brain that is supposed to rest is still used to move, so that it can interfere with its performance function. If the brain is used too much, then the pressure and stress of the mind will accumulate and packaging will increase.

    19) Relaxation therapy

Take relaxation therapy to neutralize your thoughts and overcome your anxiety. Some relaxation techniques that are easy and can be done at any time are deep breathing techniques. If you feel anxious, do deep breathing techniques. The trick is to take a deep breath and exhale slowly, do it several times until your mind is calmer and anxiety decreases.

    20) Take a vacation

In the midst of your daily activities, don't forget to spend a day on vacation. You can vacation with family to the beach or mountains. Both of these places are best for relieving stress and pressure in the mind. Give a moment to forget your daily busyness and enjoy the fresh air and wind that blows. 


    21) Write a diary book

Excessive anxiety caused by the burden of thoughts that accumulate so that it can be overcome by this distraction technique. Writing feelings or thoughts into a diary can reduce anxiety. Besides that stress will also decrease. Some people say this method is quite effective and makes the mind calmer.

    22) Mind transfer

The transfer of mind can be interpreted in various forms. In essence, the transfer of the mind is to do other activities that trigger focus and divert the mind from the negative things that bind. You can do your mind transfer with various kinds, such as watching television, watching movies, playing games, sports, swimming, singing, dancing, and so on.

    23) Worship

Worship is the first thing you need to remember. Do not forget to always be grateful and give all matters to Him. Trying to classify all results in the Almighty and surrender. Field your chest for anything that will happen and don't push yourself too hard.

    24) Do hobbies

Everyone needs to have a favorite hobby. Hobbies help people to enter other worlds and get out of a saturating world such as a heavy work situation. Hobbies give pleasure to one's soul and can also reduce stress. This routine in doing hobbies can also reduce the recurrence rate of the anxiety disorder you have.

    25) Consumption of ginger extract

You can find ginger extract at the nearest drug store. It is recommended to consume maximum ginger 4 g in a day. Ginger can relieve symptoms of nausea and anxiety. In pregnant women it is not recommended to consume ginger extract more than 1 g per day. And if you have a blood clotting disorder, or are taking blood thinning drugs, you should not consume ginger.


    26) Listen to music

Music brings out rhythmic rhythms that make the body and mind more relaxed. The pleasing tone makes the heart and mind happier and happier. By using this music listening habit, it can be used to reduce stress and eliminate anxiety. If you begin to feel the symptoms of anxiety, you should try to listen to music that you like and focus briefly on the music. Thus anxiety disorder will not appear, or diminish.

    27) Do not use electronic devices before going to bed

The use of electronic devices before going to bed, such as smartphones, watching television or other causes makes it difficult for you to sleep. The use of electronic devices makes you not sleepy and will sleep too late. The use of electronic alts such as smartphones also keeps your brain awake and active which is supposed to take a break, so that it can have an impact on anxiety the next day's activities. Anxiety disorders arise due to the effects of sleep deprivation.

    28) Medical treatment

If your anxiety disorder is in an advanced stage and often recur, then you should consult a doctor immediately. The doctor will provide the appropriate medical treatment and it serves to suppress the appearance of panic or anxiety. Drugs given a type of sedative that is very effective. Severe anxiety disorders will have a negative impact on both the sufferer and the people around him so that medical treatment is needed immediately.

    29) Do meditation

Meditation is the process of calming the mind, feelings and body. Meditation is done in a quiet place or not noisy. Find a comfortable place and sit in a meditating position. Close your eyes for a moment, and start clearing your mind of complicated and negative things. Take a deep breath many times, while imagining beautiful and pleasant things. Feel the fresh air you breathe, and imagine yourself in a place that is very cool and very calm. Meditation you need to do occasionally to get out of xona stress due to daily routine. When the heart and mind are calm, anxiety disorders will also not appear.

    30) Avoid stress

Stress is the main cause of excessive anxiety. The more stress faced, the anxiety disorder will also get worse. Therefore, keep your mind and heart always thinking positively and avoid being involved in things that will put pressure or excessive stress. This is an effort to prevent symptoms of anxiety disorders.


    31) Read the book

Books can also be used as one of the distraction media. So you can make a book as an object to relieve stress and prevent anxiety from recurring. Reading books takes you to another world and forgets the pressure that is on your mind. So as to ease the burden of the mind and overcome anxiety disorders.

    32) Body massage

Body massage is very effective for relaxing the muscles of the body that are stiff and tired. Body massage needs to be done every few months. Relaxing the body muscles also influences the mind and relieves stress. The farther from stress, the less likely it is to relapse of anxiety disorders.

    33) Acupuncture

Acupuncture can also be used as an alternative to traditional medicine. By pressing a number of stress relief points, this method may be useful. But not everyone dares to deal with many needles.

    34) Gathering with family

The happiness that is most important is where we gather with the family we love. Maintaining self-happiness and making it a top priority, will keep us from excessive anxiety disorders. The family is also a support team that is never tired of providing support at any time and is very reliable.

    35) Drink chamomile tea

Chamomile can help relieve anxiety and provide a relaxing effect on the body. Brew 2-3 tablespoons of chamomile powder with 240 ml of hot water and 2- 3 times a day. You can also consume it before going to bed, so that your sleep is faster and quality. 


Now, from the 35 ways to overcome anxiety disorder above, it is very easy to be carried out by anyone. Choose the easiest method and you can apply it anytime. learn the way, and understand the symptoms of the symptoms and their causes. If you feel depressed or stressed or have symptoms of anxiety, apply it immediately and free your mind.
 
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