Content

• Steps
• Advice
• Warning

Anxiety disorder affects nearly 40 million people in the US every year, in Vietnam, so far there is not a single study that gives specific statistics on the incidence of this disease, but mostly in one At some point in life, everyone has to deal with anxiety. Sometimes, the side effects of prescription anti-anxiety medications are worse than the nature of the disease.By practicing positive thinking and taking advantage of some natural remedies, you can remove anxiety from your mind and continue enjoying your own life.

Steps

Method 1 of 3: A Natural Remedy for Anxiety

1. 

   Do something that you love. The best way to deal with a bad thought is to take an action. Distract yourself from anxiety by finding your favorite hobbies, games, and activities and doing them. This method not only helps reduce immediate anxiety but also helps you manage stress in your life.
   • Take time each day to do something you enjoy.
   • Draft a list of your favorite relaxation techniques and activities, from big things (traveling) to little things (enjoying a good drink). Review this list every time you feel anxious to focus on an activity that you enjoy and can do in the present moment.

2. 

   
   
   Step out of the house. Spending time outdoors has been shown to reduce anxiety and stress, so go for a walk, or bike ride. Even sitting on the porch will provide you with the fresh air you need for life, and natural light can help calm you down.
   • Find a view you like and go there whenever you feel stressed.
   • Go for a walk and remember to open the car windows.
   • Open all windows to bring air in.

3. 

   
   
   Use soothing scents and calming music to create a tranquil atmosphere. Your surroundings have a profound effect on your anxiety levels, which is also why loud sounds, crowded locations, and uncomfortable situations can breed anxiety and restlessness. . Create a calm and comfortable environment by:
   • Burning candles or incense. Lavender, lemon, and mint have been shown to help reduce anxiety.
   • Burn a disc containing a mix of soothing, soothing music.
   • Reduce the brightness of the lights and avoid looking at the computer screen or TV.

4. 

   
   
   Focus on breathing. Breathing exercises will provide your body with oxygen and help slow your thinking processes. This is especially helpful during moments of anxiety because your brain often feels like it won't be able to stop thinking. Just slowly inhale the air, and then hold it for a few seconds. Exhale slowly but at an appropriate rate, relax for a second, and continue with this exercise.
   • Focus your thoughts on your breath as you do this exercise and try to take a deep breath.
   • Where does your breath come from? How deep can you inhale and exhale? Try to connect with your body as you breathe, instead of paying attention to thoughts that are worrying you.

5. 

   Try Progressive Muscle Relaxation (Progressive Muscle Relaxation). This technique, often done in conjunction with breathing exercises, relaxes the body and gives you actions that you can focus on instead of your anxiety. As you inhale, tense the muscles in the neck area, then slowly release the muscles as you exhale. Progress towards your arms, shoulders, chest, abdomen, hips, legs, etc. until you reach your feet and toes.
   • Massage of the hands, neck, and shoulders will also give you the same results.
   • The more you practice, the quicker you will achieve results and feel calm and relaxed right before reaching the position below your hips.

6. 

   Meditate once a day for at least 15 minutes. Meditation is an exercise that helps you get rid of all thoughts and find inner peace. There is no specific "goal" or "right" way to meditate. Instead, meditation needs to be a process where you can limit your thinking and find ways to calm yourself down. Meditating every day, even for a few minutes, has been shown to help reduce anxiety.
   • Take 10 minutes to turn off all the devices and sit in silence.
   • Focus on your breathing, posture, and body, not your own thoughts.
   • Recognize your anxiety but don't give up. In other words, you can take a look at your thoughts but don't keep thinking about them. Just ignore them.

7. 

   Laugh out loud to dispel worry. Having a sense of humor is probably the most natural and easiest way to deal with anxiety. Remember that almost every problem in life is not serious or painful, and that anxiety is often an overreaction to a common problem. So look for the humorous side of things - make fun of things, laugh off the hook, and always smile - this has been shown to make you feel happier.
   • Surrounding yourself with friends can make you smile or laugh, because they can help you see things in a more humorous angle.

8. 

   Take supplements and vitamins to help reduce anxiety. You can find them at many drug stores and health food stores, and there are a variety of supplements that can help relieve anxiety. Although there is some debate in the scientific community about their effectiveness, few side effects and positive personal evidence suggest that the following supplements can be quite helpful in dealing with anxiety. :
   • GABA, also known as gamma-aminobutyric acid, has been shown to be effective in reducing stress in trials.
   • Gingko (Gingko)
   • Melatonin
   • Omega-3s fatty acids from cold water fish (such as salmon) or pills
   • Passionflower
   • Kava
   • Make sure your supplements won't interact with other medications by reading product labels carefully before using them.

9. 

   Use natural remedies to fight anxiety. Tea, herbs, and fragrances have long been used as home remedies to treat a variety of health conditions and disorders, and anxiety is no exception. Although there is still not much scientific data to confirm their effectiveness, Mayo clinic has said that the soothing effects could come from:
   • Lavender
   • Chrysanthemum tea
   • Green tea
   • Perilla
   • Valerian
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Method 2 of 3: Replace Anxious Thought

1. 

   Acknowledge your anxiety as they arise. Anyone can experience anxiety at times, whether they're stressed out, overworked, or worried about deadlines in performing a task. However, when your feelings of anxiety make it harder for you to live your life, you need to find ways to cope with them. Common symptoms of anxiety include:
   • Feelings of fear or panic.
   • Problems with falling / staying asleep.
   • Nausea, dizziness.
   • Sweating, sweaty hands, dry lips.
   • Heart beat fast.
   • Can't sit still.

2. 

   Think about what causes you anxiety. Examine your thoughts, including beliefs, expectations, attitudes, judgments, values, and opinions. Try to identify the causes of your anxiety, stress or anxiety. Usually, your anxiety is about the past ("I did a really bad job") or about the future ("Sooner or later my boss will fire me"), but everyone is different. together. You should acknowledge your anxiety, not avoid it.
   • Are you worried because a certain project or a deadline is coming up? Maybe it's time you should take a short break.
   • Are you worried about your relationship with someone? Maybe it's time to talk to the person.
   • Do you feel anxious about your future plans? Maybe it's time to sit down and think about what you want to achieve next year.

3. 

   Remind yourself that you only have current control. In order to be more realistic and accurate, say, "I cannot change the past, and I cannot control the future. I can only do my best in the present moment."Getting rid of a controlling attitude is very important in correcting irrational or inaccurate thinking when you devote your focus and energy to the present moment instead of on "what might happen", " what you should be doing ", and" I'm not good enough ".
   • What can you do to make the immediate situation better?
   • Was it really "your fault" in the past, or are there other factors that influence it?

4. 

   Use gentle language when you think. Repositioning negative thoughts in more positive language is a great way to get rid of the power of bad or anxious thoughts. Instead of thinking "My mom will kill me because I broke the lamp" tell yourself, "My mom will be very angry, but my family will buy a new one." Even though you know your mother definitely won't "kill" anyone, the "she'll kill me" style is filled with negative thoughts that make you nervous. Heavy language are not only dangerous, but they are often not true.
   • Instead of saying "I'm useless" after having failed, think "I learned how to improve myself next time".
   • Instead of thinking like "everyone hates me", think "not everyone can be best friends".

5. 

   Keeping the living environment always tidy. You don't have to be overly thorough, but keeping the environment around you cluttered can help keep your mind from feeling confused. Take 10 - 15 minutes to calmly clean your desk or room, which will also give you time to relieve stress and gain control over your situation, in terms of physically and mentally.

6. 

   Talk about your feelings with friends you trust. Getting rid of all your worries can make it easier to manage them. When you take the time to express your anxiety through words, you give them a specific shape, allowing you to learn and deal with them. Find someone you know that they are good listeners, such as a family member, friend, or your lover, and start by saying, "You can allow me to vent. vote for his confide in a few minutes or not? "
   • Don't feel as though you need someone to provide you with guidance and advice. It only takes someone to sympathetically listen to your worries.
   • Find a support group so that they can provide you with a safe, open environment where you can share your fears.

7. 

   Write about one positive thought for each negative thought. When you start to feel anxiety, you can suppress negativity with something good. Try to find ways to replace bad thoughts with good ones. For example, you could start by saying "I will fail in chemistry". But you need to remember the positives before you dive into the negativity: "I passed the exam first", "I'm very good at English" and "I still have 3 days left to study". Finding the good in any situation will give you something you can focus on instead of worrying about.
   • Writing down this list, or a "counterattack" list, can help you see the elements of the good more clearly.
   • Have the positives in hand when anxiety gets in your mind and use them so that you can avoid unpleasant thoughts.

8. 

   See a therapist if your anxiety persists and interferes with your daily life. If your anxiety doesn't go away or if it stops you from performing your usual daily tasks, you may have an anxiety disorder. While the tips and ideas in this article can help you manage or control your anxiety, talking to a trained therapist is a great way to learn more about your emotions and identify. specific measures to manage them.
   • Seeing a therapist is no shame. In fact, 1 in 5 Americans have seen a therapist or are taking anti-anxiety medications.
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Method 3 of 3: Prevent Anxiety

1. 

   Realize that worrying is not your fault. Anxiety, like most other medical conditions, is not a manifestation of a "weak personality" or a personal weakness. Although the exact cause of this problem remains unclear, doctors admit that many factors, from chemicals in the brain to external ones, influence anxiety. Blaming yourself for worries will only make things worse.

2. 

   Limit your use of potentially anxiety-causing chemicals such as caffeine and nicotine. Both of these chemicals are addictive, and can cause you to feel anxious when you are not using them and speed up your brain. This anxiety-provoking energy source often fosters anxiety and a feeling of fear. Stopping smoking and cutting back on coffee can help curb your anxiety.
   • Refined carbs and sugars, such as candy, white bread, and sugary cereals, are in your diet. Similar to caffeine and nicotine, refined carbs are stimulants and will make your anxiety worse.
   • Avoid alcohol, as they are depressants that can trigger anxiety.

3. 

   Take care of your physical health. This simple step could be the best you can do for your physical and mental health. Your mind and body are linked, and neglecting one element will cause problems for the other. Fasting, dehydration, and not getting enough sleep have been linked to anxiety. Take a look at your daily life and make a note to see if you missed any of the following:
   • Get 6-8 hours of sleep per night (7-9 hours for children).
   • Drink plenty of water, 5-8 glasses of water a day.
   • Exercise 3 - 5 days a week.
   • Eat a balanced, healthy diet.

4. 

   Identify the triggers of your anxiety-provoking thoughts. Do you feel extreme anxiety after every phone conversation with your mother? When you just got home from work? When you are studying for the exam? If you're aware of the pattern leading to anxiety or anxiety times in your life, it's time to make some specific adjustments to your triggers.
   • Call your mom instead of waiting for her to call you first. This will help you control the timing and context of the conversation so you can choose something more comfortable.
   • Set aside 10 - 15 minutes after work for "personal time," where you can calm yourself down to listen to music, read a book, or watch TV.
   • Break up the study time - 1 hour of study, 15 minutes of relaxation. Not only does this method make you more comfortable, it can also help you learn better.

5. 

   Break down your life into more manageable chunks. Working schedule is your friend. If you feel confused or unable to cope with stress and anxiety, take some time to break your schedule down into more manageable chunks. Keep track of the tasks that you need to perform, and state the ways in which you can use them to get them done in a timely manner, so you don't end up doing multiple tasks at once.
   • What can you remove from your schedule? Allowing yourself to have more time to relax is a great way to reduce stress and anxiety levels.
   • At what point in your life do you know well that they will be quite stressful? What can you do to mentally prepare yourself?

6. 

   Set small, meaningful goals for accomplishment. You shouldn't try to conquer all your worries within a day. Think about the tasks you could accomplish in a week or a month and start working on them first. For example, if you want to meditate every day, start by taking 5 minutes a day to do this.This action not only helps you relax, but also gradually increases your time to 10, 15 or 20 minutes.
   • Make a list of the "main goal" and then, in another list, write about the smaller goal that you can work on to make the main goal workable.

7. 

   Make time for worry and play. Anxiety is a natural condition. When used effectively, they can be emotionally positive for us to consider life, avoid problems and prepare for the future. Problems arise when you allow anxiety to take control of your life, so instead of letting it get in the way, take time to deal with your anxiety. Taking an approach by accepting anxiety can help you cope. Set aside 20 minutes for "worry time," where you think about all the possible scenarios and how to deal with them. When the 20 minutes have passed, stop and replace it with a fun activity or chat with a friend.
   • Stick to your timeframe - allow yourself time to worry but then move on once the time is up.
   • Setting aside time for anxiety processes will allow you to acknowledge your fears and also allow you to take control of them.
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Advice

• Remember that although you often think about the worst, they happen very rarely.
• Think about times when you felt anxious. Is the reality really that bad or are you just worrying too much?

Warning

• If you feel like anxiety is overwhelming you and your life is no longer worth living, you should call your therapist or the young person hotline right away. Worrying is not your fault, and there are many methods for you to manage it.