Anxiety is a mental health condition that has sadly become widespread in the Western world. Often thought of as a sign of our changing times, its effects on the emotional and physical wellbeing of sufferers can be devastating, and prevent them from getting the best out of life. Doctors in the U.K. are all too ready to prescribe tranquilizers and anti-depressants for this condition, but are there methods that we should be trying before resorting to pharmaceutical drugs? The following tips represent the first things to try before asking for anxiety medication.
Keep a diary – start recording the negative thought patterns that you are suffering from. Be sure to note what external events trigger specific internal reactions. This will enable you to reflect on your personal emotional cycles and start to plan around them. For women this is especially important, as there is a strong corollary between oestrogen and anxiety, causing many women to suffer severely in relation to their monthly cycle.
Think rationally – when you get caught up in a particular fear or false belief, ask yourself if the worry is justified. In particular, assess whether the amount of stress you are feeling is proportionate to the real source of the worry. This kind of reflective practice will help you to take an overall view when you are suffering from particular obsessions. When practiced repeatedly, it becomes a mental habit that can save you from the onset of an anxiety attack.
Learn calming breathing techniques – there are a number of yogic breathing techniques that will bring great wellness benefits if practiced regularly. A particularly effective technique is the Ujjayi breath, a method that can be taught by most yoga teachers. Mental health therapists also give breathing techniques that can be used at the time of panic attacks. A popular method is the 4 x 4 breathing pattern, achieved by inhaling to a count of four, retaining the breath for four seconds, exhaling to the count of four, and finally holding the breath again for four counts with the lungs empty.
Get further help if needed – if you are having too much trouble to cope alone, look into seeing a therapist who can help you reflect upon your condition and learn further anxiety management techniques. You are very likely to find these methods will allow you to cope with your condition and restore a good level of emotional wellness to your life.
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