Treatment of anxiety, fear and thinking

Suffering from anxiety and fear and thinking about the future makes enjoying every moment in life difficult. Anxiety disorders are a serious and prevalent problem for children and adults all over the world. There are many treatment options for anxiety, fear and thinking that are very effective.

These treatments can be broadly categorized as: psychotherapy, medications; Complementary and alternative therapies. Patients diagnosed with anxiety can benefit from one or a combination of these different treatments. 

What is anxiety?

Anxiety can easily be described as the fear of a perceived threat and harm to the individual. One of the harmful effects is the inability of a person to carry out his daily activities.

Essentially, anxiety sufferers have a "fight or flight" system in hyperactive state, leaving them out of control of their fears and bodily sensations, and more so the "fight or flight" system occurs whenever your body perceives the danger, real or not, during this episode. Your body makes a decision to either stay and fight the potential threat or flee the situation.

Treating anxiety, fear and thinking

There are many natural ways to control anxiety, we explain them to you in the following paragraphs:

Jogging and exercising Exercise

is still one of the best ways to treat anxiety, fear and thinking.

 Although individuals may be passive about exercise, it serves as a critical component of maintaining a healthy lifestyle both physically and mentally. 

In any case, exercise provides many biological benefits for improving and controlling anxiety: It

• releases chemicals in the brain that provide relaxation and improve mood.
• It reduces the amount of stress hormone in the body.
• Improves general hormonal balance.
• It makes falling asleep easier and doesn't make you think too much.

If your goal is to control your anxiety, then simply start exercising. 

Where studies have shown that there are multiple benefits of regular exercise, other studies have even stated that exercise can be as effective as consuming anti-anxiety medications.

A simple exercise regimen may be all you need to start seeing a big difference in treating anxiety, fear, and overthinking.

Walk and Talk The

easiest way to treat anxiety, fear, and thinking is simply to go for a walk and talk on the phone with someone you trust. 

Although it may not seem like you're doing much, this activity offers many anxiety-reducing benefits as:

• Talking on the phone is incredibly distracting for the mind.
• Talking to someone you trust improves relaxation.
• Walking stimulates blood flow and improves breathing habits.
• Walking provides visual and tactile stimulation, which distracts the brain and makes it difficult to focus on anxiety.
• All of your senses are used, and you are engaged in an activity that makes it very difficult to focus on your anxiety symptoms. 
• Although the symptoms will remain, they will be significantly reduced if you continue to walk all day and talk a lot with people.

Drink Water

Likewise, one of the simplest strategies for treating anxiety, fear, and overthinking is to drink plenty of water! This is because studies have shown that dehydration makes anxiety symptoms worse and more difficult to manage.

How can you overcome this? Start drinking more water today. Try adding at least two or three more cups each day over the normal daily rate, and don't worry about urinating more. You'll urinate more at first, but your body will eventually adjust to the extra water intake. 

If you are already urinating frequently before increasing your water intake and this does not seem to quench your thirst, you should consider seeing a medical professional for a closer examination to find out the cause.

Eating healthy foods 

Diet can play a role, as eating healthy foods can definitely improve your physical and mental health.

Include magnesium supplements in your diet. Magnesium is an abundant mineral that has been processed from most foods. The body requires it for many functions, and studies have confirmed that it has a relaxing effect on the body.

Some individuals have found that magnesium supplementation has made significant differences in their anxiety, especially those with severe or unusual physical symptoms.

 Stress also depletes magnesium levels in the blood, which can cause increased anxiety symptoms if baseline magnesium is already low. So consider magnesium supplements, as they may have an effect on your anxiety.

Breathing deeply

Breathing plays an important role in treating anxiety, fear and thinking, as well as getting rid of chest pain and dizziness.

You can retrain your body to breathe better by taking slow, controlled breaths in a comfortable position every day.

 Breathe in through your nose for 5 seconds, hold for 2 seconds, and then breathe in as if you are whistling for at least 7 seconds.

Use this strategy if you feel symptoms of hyperventilation, or if you simply want to calm your mind and body. 

Doing this every day may help retrain your body to breathe more efficiently, which may reduce daily anxiety levels.

Cognitive

therapy Cognitive therapy is the most common psychological treatment for anxiety disorders.

This approach involves working with therapists to identify feelings, thoughts, and beliefs that affect an individual's ability to modify behaviors.

 For example, a person with a fear of dogs will work out the irrational beliefs that surround that fear, such as the danger inherent in approaching all dogs.

Cognitive therapy is usually combined with behavioral therapy to address beliefs and cognitions in conjunction with working toward ways to change behaviors.

For example, a patient with a fear of dogs may attempt to approach docile dogs while also working with a handler on their irrational fears. This is an approach known as exposure therapy.

Family

therapy Family therapy is a type of group therapy that involves the patient's family to help them improve communication and develop better skills for resolving anxiety and fear.

 This therapy is useful if the family contributes to the patient's treatment. During this short-term therapy, the patient's family learns how not to make anxiety symptoms worse and understand the patient better. The duration of treatment varies depending on the severity of symptoms.