Anxiety disorders affect nearly 40 million people in the US. Well, this clearly points to the status of mental health in the states. With growing pressure be it work or relationships, the mental health of people is getting worse. A lot can also be blamed on the growing expectations of people around you. Well, whatever the case is you find a therapist at California medical clinic and treat your condition with ease. Along with that, there is a lot you can do on your own to manage the condition with ease.
Tips To Manage Anxiety That Actually Work
Increase The Intake of Iron and Vitamin B6
Iron and Vitamin B6 play a crucial role in the production of serotonin in the blood vessels. High serotonin levels in the body are directly linked to your happiness quotient. There is a reason why they call it the ‘happiness hormone’. It helps in erasing the negative thoughts and you tend to think positive. In other words, it keeps you level-headed.
Relax Your Muscles
There is a technique known as progressive muscle relaxation. It starts with a full-body examination followed by tightening and releasing each muscle group in the body. Start with your lower body part like toes and move up gradually. You have to keep the muscles tensed for a few seconds and then release them for 30 seconds. Target each muscle group until you reach your head. Repeat this for a few cycles and you will see yourself feeling relaxed.
Practice Diaphragmatic Breathing
This technique is different from normal deep breathing and this can do wonders for your mental health when you are going through a panic attack. In this form of breathing, your belly will expand when you breathe in and go in when you exhale. As a general rule, exhale for a longer duration than you inhale. You can imagine that you have a balloon in your tummy for practicing the technique better.
Try To Remind Yourself That This Is Just A Panic Attack
Whenever you are going through a panic attack, it feels as if the world will collapse. Nothing seems in control and everything irritates you. In these kinds of situations, it’s important to make yourself understand these are just symptoms of your panic attack. It’s just your brain responding to specific situations. Don’t try to fight off those symptoms as it will make the situation worse. Just let it flow with an understanding that this is a temporary phase and it shall pass.
Experts suggest that just 30 mins of exercise are enough to lower your symptoms of anxiety. This works by channeling the flow of blood throughout the body. When you exercise, you feel a lot better about yourself and it triggers the release of endorphins. Many researchers also believe that when the body heat increases as a result of exercise can balance the circuits that control mood and cognitive function. It also facilitates the release of serotonin. Overall this can enhance your mood, alleviate anxiety, and help you stay relaxed.
Distract Your Mind
When your mind is busy concentrating on the negative thoughts, it’s a good idea to distract it. Try watching your favorite comedian and share a good laugh. This will help you unwind properly. You can even decide to watch a movie and team it up with a cup of green tea. It has antioxidants that help you relax better. You can even decide to head out and go for a jog. If nothing works, listen to your favorite artist on loop. That will surely help you.
Coloring is a great activity that can make you calmer. For many people, it’s a hobby that helps them relax better. This works because when you are in the act of coloring, you are focussing on the activity and worries fade away. Any art activity works similarly to meditation because it keeps your focus in one place. So, it works by relaxing your mind.
Believe In Yourself
Even though you are battling a tough situation, you shouldn’t lose hope. When a person is facing anxiety, being fearful of situations is natural but you should reassure yourself that this situation shall pass. You should have faith in yourself that you will be able to surpass this. Try reminding yourself of the tough situation that you went through and how you tackled it. Take this as a sign that you will be able to get through this phase too.
If you think that drinking coffee will help you, that’s not the right decision. Caffeine is a stimulant that can make your anxiety and panic attacks worse. Studies show that caffeine intake can fuel anxiety levels and can even trigger a panic attack. Limiting your caffeine intake is a good way to keep your anxiety levels in check. Keep an eye on all the sources of caffeine in your daily intakes like sodas, tea, and chocolate.
Drink Chamomile Tea
A study reveals that drinking chamomile tea can be very effective in reducing anxiety and depression. If you find it online or at a store near you. Just take 3-4 tea bags in hot water and let them soak for 5 mins. After that drink it slowly. You shall feel the effects gradually as your anxiety subsides down.
While these remedies can definitely work but if things don’t work, it’s a good idea to seek professional help. It will more effective and you can get relief at a much greater pace.
Contact California Medical Clinic
There are various clinics in California that house the mental health experts who can help you get out of the anxious phase. For that, it’s important that you find a clinic that holds the experience in assisting patients. One major benefit of contacting the experts is that they are experts in the field and have the knowledge to guide patients towards good health. The doctors can sit with you and spend time in finding the root cause of your anxiety.
If you want effective results for yourself, it’s a good idea to find the right clinic. To do that, you can do some research online and look for top clinics in your locality. It’s a good idea to look at reviews and ratings as they show you a wider picture of the kind of services they are offering. You can even look at their certifications to know if a particular is worth the trust. You can make a list of 3-4 clinics and choose the best one amongst them.
It’s important to remember that the therapist is there to help you. So, whatever questions he or she asks, it is meant for your betterment. You should be completely transparent about your health and shouldn’t hide anything. Don’t hide anything because only by knowing everything about your mental health, the doctor will be able to help you.
Other than that, just keep your head up. Things will definitely be fine. Don’t worry about that.