4 Helpful Ways to Ease Chronic Anxiety and Panic Disorder

Published On November 20, 2018 | By Clare Louise | Anxiety

It is not easy to shove away unnecessary thoughts and to calm a racing heart; these two are examples of anxiety and panic disorder manifestations. In 2015, about 18% of the American population was reportedly affected by anxiety including a significant number falling under Generalized Anxiety Disorder (ADAA, 2015). At some point, it is not impossible to feel anxious given the tasks and demands bombarded to individuals in the context of a fast-paced society.

It is normal to struggle when tossed into a high-pressure and stressful environment. Fortunately, there is no need to feel defenseless and then fall short to delivering outputs and living up to any responsibility. There are good tricks that can turn into habits that could potentially ease chronic anxiety and panic disorder, here is how:

1.    Limit Time of Worrying

It is normal to worry on an average of 55 minutes a day according to the Anxiety and Depression Association of America (ADAA). Worrying can even be helpful, as it may turn concerns to something good or productive. For instance, it could motivate you to work harder so you will never have to meet the grim fate you have been anxiously fussing for days, or it could prod you to be resourceful by finding alternative ways to save the day.

Anxiety disorders are among the common mental illness in the United States according to ADAA. However, there are different types of Anxiety. It includes Generalized Anxiety Disorder (GAD), Social anxiety disorder, Phobic disorder, major depressive disorder, post-traumatic stress disorder (PTSD), and Panic disorder among others.

Roughly 18% of the American population suffers from anxiety, particularly generalized anxiety disorder. People with GAD, for instance, spend about 300 minutes of worrying on a daily average and that is five times as much as the normal.

The time spent on worrying is just one indicator under chronic anxiety, and often this is co-morbid to panic disorder. Panic disorder is another psychiatric disorder manifesting feeble anxiety and persistent fear without reasonable cause. Other symptoms relevant to anxiety include stomach ache or gastrointestinal problems as well as physical restlessness and hyperventilation. If you think that you are already having severe symptoms of anxiety and panic, it is always best to start consulting a psychotherapist about it.

2.    Be Aware of the Mind-Body Connection

Be aware of the Mind-Body Connection which is the relationship between your physical health and emotional state. Our thoughts, feelings, and attitude could affect our biological functioning in either a positive or negative way. In the same way, our physical body and how we take care of it in terms of how we eat and how much we exercise also influences the workings of our mind. Being aware of the complex interrelationship of the body and mind might help one to avoid unnecessary overthinking and stressing.

Such is the case for worrying or entertaining ill thoughts. Subjecting one’s self to prolonged exposure to a stressful situation like personal or family problems as well as substance abuse are among the risk factors for anxiety on top of a probable family history of the condition. There is evidence suggesting that people with anxiety are most prone to developing some chronic health conditions. The body becomes susceptible to diseases such as respiratory ailments, gastrointestinal problems, as well as heart problems.

3.    Seek Psychotherapy and Medicate

When your constant worries are already interfering with your physical health, work, or relationships, then it is already best to seek psychotherapy or talk therapy so you could healthily express your worries with someone who knows just what to do. Your therapist can help you outline a therapy plan and recommend you the proper medications. You can ask for anxiety and panic disorder drug coupons too that you can avail for your prescription.

Most people end up not consulting professionals in hopes that their worries would pass by. However, it may worsen over time especially if it starts being disruptive of your routine. Early prevention is better than getting caught in its limbo. Do not isolate yourself as this could likely lead you to worsened conditions such as depression which is comorbid to chronic anxiety and panic.

4.    Meditate

Harbor your inner powers and strengths by taking the time to meditate. There are alternatives to visiting a therapist such as yoga, meditation, and acupuncture which are considerably therapeutic activities. Meditation is about training the mind which is equivalent to sports activities geared to training the body.

It could be difficult for starters to meditate since it would involve focusing on your breathing, concentration, and sitting for long periods and making yourself think nothing or emptying the mind. Some ways could aid in this such as listening to tranquil music or sounds of nature or lighting a candle.

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