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4 Ways to Get Rid of Anxiety

It’s estimated that more than 90 million Americans will experience an anxiety disorder in any given year, and if you are one of them, you know just how terrible anxiety can be. While there are many different a form of anxiety, one of the most common – and perhaps most debilitating – is social anxiety disorder, characterized by fear and avoidance of various social situations and environments. Although it’s something that everyone experiences from time to time, social anxiety can cause intense feelings of distress, self-consciousness, or unease in the types of situations that others find relaxing or enjoyable.

1) Medication

Medicine

The most commonly recommended medication for anxiety disorders is an Ativan/Lorazepam, KlonoPin/Clonazepam, Valium/Diazepam & Xanax/Alprazolam. An Ativan/Lorazepam prevents serotonin from being reabsorbed into your neurons, which reduces their effectiveness and sends them out into your synapses, where they can bind with other neurotransmitters in a more effective way.

Some people take these drugs on a daily basis. If you’re considering it, speak with your doctor about what to expect and how it will affect you over time. Ativan is familiar to those patients who want to treat anxiety. It belongs to a class of meds called benzodiazepines, and it acts on the central nervous system and the brain to provide patients with a calming effect. It’s usually taken before going to bed so that patients can sleep soundly and wake up feeling refreshed.

This drug works well for short-term issues but should not be taken long term. Long-term use may cause depression or excessive sedation, which would make everyday tasks difficult. KlonoPin/Clonazepam are almost identical to Lorazepam in terms of side effects, but they have a different level of effectiveness against certain symptoms like social phobia or panic attacks because they’re slightly faster acting than Lorazepam.

2) Exercise

Exercise is a great way to clear your mind, reduce depression and stress, and boost overall happiness. The U.S. Department of Health & Human Services recommends getting at least 150 minutes per week, which comes out to about 20 minutes a day. If you can’t fit in a gym visit during work hours, try exercising at home or before/after work instead; doing so will also give you time to recoup and relax after a long day at work or school. You might even discover that exercise helps you sleep better—and with less anxiety! That’s right: Studies show that exercise can be as effective as antidepressants when it comes to treating anxiety. Of course, if you have health issues or concerns, it’s always best to check with your doctor first.

3) Deep Breathing

Deep Breathing

Deep breathing is an important tool for beating anxiety. When you’re anxious, your breath becomes shallow and quick. Learning how to breathe properly will help you relax when you need it most. Sit comfortably in a quiet room with your eyes closed. Place one hand on your chest and one hand on your stomach. Inhale deeply through your nose while expanding your diaphragm as far as you can. Hold for two or three seconds and exhale slowly out of your mouth; try to push all of the air out from deep within your lungs (don’t force any air). Continue taking slow, deep breaths until you feel relaxed; counting backwards from 10 helps some people focus better. You can also practice these techniques during stressful times—at work or school—to take a momentary break from anxiety.

By focusing solely on your breathing, you won’t have time to think about other worries that may be weighing down your thoughts.
Still Feeling Anxious? If inhaling deeply still doesn’t help relieve stress-related symptoms such as nausea, shortness of breath, pounding heart rate and insomnia after a week or so of practice, talk to your doctor about anti-anxiety medication. Just like antidepressants aren’t right for everyone’s depression , there are several types of anti-anxiety medications with different side effects, dosing schedules and withdrawal rules.

4) Daily Checklist

Check list to do

Drink lots of water. -Exercise. -Eat well, sleep well. -Call a friend when you feel anxious and try talking it out. They’ll help you see things from another perspective, and make sure your anxiety doesn’t turn into depression or a headache. -Take care of yourself. It sounds obvious, but stress can increase levels of cortisol (the stress hormone) in our bodies—and that leads to a whole host of other problems we don’t need (weight gain, hair loss, etc.).

It also increases levels of noradrenaline and adrenaline, which can trigger your sympathetic nervous system—basically making fight-or-flight responses much more likely to occur in everyday situations. In simple terms: Care for yourself so you don’t get sick! If you have an upcoming big presentation at work, for example, take some time to pamper yourself beforehand. Watch a funny movie with friends; go on an hour long walk alone through the woods; treat yourself to dinner at your favorite restaurant—whatever works best for you.

Even if those times are not 100% worry-free (as they never are), spending them doing something nice will lessen future stress by releasing happy hormones called endorphins into your body—resulting in less fear, less anxiety and fewer headaches later on down the road.

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