How to fight anxiety problem ? Without any medication ?
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Yoga has shown to be effective in treating mental health, by reducing cortisol-one of the body's primary stress hormones, and elevating serotonin levels, both long-term and short-term. Serotonin is a big player in the anxiety and depression matrix. Low levels expose us to anxiety and depression and its high level defends us.
I find noting or naming mediation to be really helpful where you essentially label out loud or in your mind what you are thinking or feeling. To begin with, guided ones help more. I have also found walking meditation to work as they help me integrate the meditation into my daily routine due to it incorporating walking and the environment into my meditation. I notice it resulted in me remembering to use it more often in the moment when I am anxious.
Nothing works all the time though, so it's good to have a few different tricks and strategies so you can use them. Yoga relaxes me as well.
Nothing works all the time though, so it's good to have a few different tricks and strategies so you can use them. Yoga relaxes me as well.
To understand how we can deal with anxiety, we have to first understand what anxiety is, and why one experiences anxiety.
Anxiety is associated with fear as to the outcomes and consequences of one's actions, which interferes with one's daily activities. This fear manifests itself through a negative or pessimistic attitude to life in general, erosion of one's self-esteem, depression and even suicidal tendencies.
Anxiety usually stems out of one's pre-conceived expectation of a bad experience. For instance, Glossophobia or the fear of public speaking is a common form of anxiety, which is believed to affect upto 75% of the population. One's first experience of presenting a speech before an audience is bound to be a nerve-racking ordeal. People shiver and stammer in fear on the podium. People experience brain fades. Why does this happen? It happens because we fear being adversely judged & mocked by the audience. This is an imagined expectation of the outcome of the speech even before delivering it.
Another common example is exam anxiety - almost every student experiences it. Why? We imagine the experience of failing or scoring poorly in the examination. How would my parents react? Will my friends consider me inferior? Will the teacher humiliate me before the class?
Based on the examples quoted above, we can infer that anxiety is a figment of one's imagination. It stems out of our pre-occupation with the future or the memory of our past. We lose focus on the present and this enhances the probability of a bad experience, which augments anxiety and fear.
I believe that staying in the present is the key to tackling anxiety. But this is easier said than done. The mind has to be controlled to force it not to dwell in the past and anticipate as to how the future will unfold itself.
At this juncture, I intend to re-emphasize two words that I used to define anxiety — 'consequences’ and ‘outcomes’. We pre-occupy ourselves with the consequences and outcomes of our actions, because the environment of our upbringing has only valued results and not efforts.
If we intend to stay in the present, we have to our re-orient ourselves towards our processes and methods rather than the results that they generate; and making this switch requires one to acknowledge that results involve a number of uncontrollables. We can only commit ourselves to do everything within our sphere of control [processes and methods] to the best of our ability, while the result will be shaped by our destiny, by the almighty. It is equally important to prepare yourself to accept any result so as to prevent anxiety. Also, we have to understand that our efforts do not entitle us to a favourable result, it only enhances the probability of a favourable outcome.
The mind can be forced to think on these lines through re-iteration. The next time you are to deliver a speech or presentation, tell yourself that you will prepare for it well and deliver it with sincerity and enthusiasm; you don't control about the perception of your audience. The next time you are to write an exam, tell yourself that you will study the syllabus with focus and write the examination with concentration; the results is not within your sphere of your control.
In the past years, I was able to experience anxiety such as social anxiety and being anxious about my future. Here are my simple ways to fight anxiety, doing things that I love like listening to music which makes me feel relaxed, talking to a friend since my heart was so heavy that time and I really need someone to talk to. Don’t be ashamed to say that you have anxiety, instead you should be courageous. Our emotion is valid, and no one can dictate that it is just nothing. Fighting anxiety is like you should pay attention of taking care of yourself. Do exercise, yoga, take a deep breath and start changing negative thoughts to a positive ones.
To fight anxiety, try techniques such as deep breathing, meditation, or mindfulness. Exercise regularly, eat a balanced diet, and prioritize sleep. Avoid caffeine, alcohol, and tobacco. Seek support from a mental health professional, join a support group, or try therapy such as cognitive-behavioral therapy. Practice self-care activities such as engaging in hobbies, spending time in nature, or pursuing creative endeavors. Consider medication if necessary, and always consult a healthcare provider before starting any treatment.
Yoga has been demonstrated to be helpful in treating mental health issues because it lowers cortisol, one of the body's main stress hormones, and increases serotonin levels both temporarily and permanently. In the matrix of anxiety and depression, serotonin plays a significant role. Low amounts put us at risk of experiencing anxiety and despair, while high levels protect us.