Dealing with Anxiety in Relationship | At Work | Without Medicines

Dealing with Anxiety and Depression with Psychotherapy

Cognitive Therapy

Coginative Therapy to deal with Anxiety

With this kind of therapy, the mental health professional will ask the patients to think about the feelings which have triggered the anxiety and depression in them. The patients are then encouraged to modify these thoughts and also feelings in order for them to have realistic views of the situations and deal with them in a more relaxed manner.

Behavioral Therapy

Behavior Therapy

With this form of therapy, the patients are asked to confront the fear which has provoked anxiety and depression in them. Through the confrontation of their fears, the patients will be able to come out of the panic which they have felt because of the situation. This kind of therapy will desensitize the patient in the direction of fear before such a reaction will occur and will help him deal with anxiety and panic attacks.

Cognitive-Behavioral Therapy

As the name implies, this form of therapy will make use of the two previously mentioned forms of therapies and is found out to be extremely useful in the management of anxiety attacks as well as depression. This is a form of psychotherapy wherein the dysfunctional emotions, thoughts and also the behaviors are altered for the treatment of the problem and in boosting the confidence.  This is very effective in the treatment of panic attack.

 

Dealing with Anxiety and Depression using Medicines

Synthetic Drugs

Oftentimes, medicines are prescribed for patients who are under treatment for anxiety and depression as the component of the healing process. Although, these medications are not exactly the cure, they are helpful to alleviate the symptoms of depression and anxiety. Anti-depressants are prescribed to patients who suffer from depression that is mild to severe.

These can even be used in treating anxiety. Aside from these, medications such as beta blockers and SSRIs or selective serotonin reuptake inhibitors are also provided to individuals who suffer from anxiety and depression.

Herbal Remedies

Herbs for Anxiety

Herbs such as Gingko biloba, St. John’s wort, ginseng, garlic and basil are several of the herbs which provide natural remedies for depression and anxiety. Even if most of these do not have side effects, the natural compounds which are present in certain herbal medicines will interfere with anti-depressant medications if consumed in conjunction with them.

 

Dealing with Anxiety and Depression using Complimentary Treatments

Exercise

Studies have proved that people who perform exercise in a regular manner are less susceptible to suffer from depression. These people are also better equipped in dealing with anxiety as well as panic attacks. While you perform exercise, the body will release chemicals termed as endorphins which will reduce the feeling of pain and will induce positive feeling. With half an hour of exercise for about three to five times in a week, this can be an effective anxiety reliever.

Relaxation

Some forms of relaxation techniques which if practiced on a regular basis will relieve anxiety and can enhance the emotional well being of a person will include deep breathing, meditation, muscle relaxation, controlled breathing and visualization. Lots of these techniques are being utilized in companies in order to help their employees to deal with anxiety in the work setting.

Hypnotherapy

During hypnosis, a person is in the relaxed state of mind. While in this condition, the hypnosis therapist will use various therapeutic measures in helping a person confront his fears and will see them in a new and better perspective. Hypnosis is oftentimes used along with cognitive-behavioral therapy in treating depression as well as anxiety.

Tips to Deal with Coronavirus Anxiety 

Coronavirus can stir up all sorts of feelings. Like fear, anxiety or stress.

A little stress can be helpful. It can be the motivator that keeps us self-isolating or washing our hands.

But constant or high levels of stress can negatively affect our mental and physical health.

Taking care of our minds is always important, but doing so in the middle of a pandemic can be really tricky.

Here are some tips and techniques to help us all get through this.

Start your day well.

Tips to deal with Anxiety

It can be tempting to reach for your phone or switch on the news first thing in the morning.

 

Mindfulness Exercise

3 Things Exercise

Starting the day with a simple mindfulness exercise, such as ‘Notice 3 things’, can help you check in with how you’re feeling and connect with your environment.

Mindfulness is well known to make people feel calmer and cope better with stress. This quick exercise takes less than a minute.

Before you get out of bed: pause and concentrate on 3 things you can see. For example, your patterned curtains, the blue sky or even just a lightbulb.

Then listen for 3 things you can hear. The sound of cars passing by, a singing bird or the hum of your boiler. And finally, notice 3 things you can feel in contact with your body.

Your PJs, bedsheets or even your cat.

Get planning

Go for a Walk to release Anxiety

Although it’s tempting to stay curled up in bed – adapting and creating positive new routines can be helpful and keep you motivated.

For example, in the place of what was your morning commute or a school-run: listen to a podcast or go for a walk .

Incorporating some form of exercise outdoors if possible, into every day is good for mental and physical wellbeing.

And set aside time to speak to friends, family or work colleagues every day. Connecting with others releases feel-good hormones that help to relieve stress.

Stay informed, not overloaded.

Overload Information increases stress

Although we are able to cope with some stress here and there, being constantly exposed to a rolling fear-inducing news-feed can impact your mental health.

Hearing upsetting or anxiety-provoking news triggers a stress-response in our bodies.

Keeping informed is important, but managing your social media and information intake will make a big difference to how you feel.

Try to limit the time you spend listening to, watching or reading things about the outbreak.

Turn to one or two reliable sources for news and check them just once or twice a day to stay informed.

Box Breathing

If feelings of anxiety spring up in your day, try a breathing technique, such as box breathing.

Concentrating on and controlling your breathing is a scientifically-backed way of making you feel calm. Box breathing is quick, easy and can be done anywhere.

Breathe in deeply, through your nose, for a count of 4 Hold your breath for 4 Breathe out completely, through your mouth, for a count of 4 And hold your empty breath for 4. Then repeat 4 times

Getting ready for bed

Good quality sleep makes a big difference to how you feel.

But feeling worried or anxious can make getting to sleep difficult.

You could set a coronavirus news curfew, so you don’t watch or read anything to do with the outbreak after 7pm and aim for a regular bedtime.

You might also find it helpful to: avoid caffeine before bed, Not eat or drink too much late in the evening.

Have a warm bath and keep screens out of your bedroom.

If getting to sleep is proving tricky, you can try ‘the body scan’.

This simple exercise helps you to relax both your mind and body, and with practice – you might find that it even sends you off to sleep.

Whilst you’re lying in bed or resting, take your attention to your feet.

Relax and soften them into the bed as much as possible. Then scan up your body, moving to your ankles. Release any tension and soften them into the bed.

Once they feel relaxed, move up further to your calves, then knees, thighs and so on.

Keep moving slowly up your body, all the way to your head, softening and relaxing every muscle along the way.

We hope these simple daily tips to deal with anxiety in Coronavirus time will help. Take care.

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