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Long Term Ways To Manage Anxiety 

First things first: breathe; there are ways you can manage your anxiety.

Anxiety is the body’s natural response to stress. Therefore, identifying treatment strategies is important if anxiety disorders are a part of your daily life. For example, you can try a combination of meditation or talk therapy in Ogden. 

However, it’s always a good idea to talk to a mental health counselor if you aren’t sure where to begin. They might be able to suggest some ideas that you didn’t know about and offer a treatment plan catered to fit your personal life.

Until then, here are some long-term ways to cope with your anxiety.

  1. Identify Your Triggers

You can either identify triggers yourself or work with a therapist specializing in anxiety in ogden. Triggers can sometimes be obvious, like caffeine or alcohol; other times, they are less obvious.

Here are some examples of general triggers:

  • Driving or traveling
  • Genetics—anxiety could run in your family
  • Withdrawal from drugs or substance use
  • Side effects of certain medications
  • Trauma
  • Phobias, such as arachnophobia (fear of spiders) and claustrophobia (fear of small spaces)
  • Some chronic illnesses like heart disease, diabetes, or asthma
  • Chronic pain
  • Having another mental illness, such as depression or bipolar disorder
  • Caffeine
  • Relationship issues

A trigger can be hard to define when it’s linked to underlying issues or is connected to a long-term problem. For example, let’s say your job has been a problem for a while. However, what specifically is the trigger? Is it a coworker? Your manager? Maybe the work itself?

Once you have identified your trigger, limit your exposure as much as possible. Then, your anxiety should lessen as you begin to spend less time in that problem. 

  1. Cognitive Behavioral Therapy (CBT)

Cognitive behavior therapy is very popular in Ogden. This therapy combines behavioral therapy, which focuses on the patterns of action, and cognitive therapy, which focuses more on the patterns of thought.

The treatment focuses on how your thoughts and beliefs affect your actions and moods. Additionally, it focuses on your current problems and the solutions. The long-term goals are to develop thinking and behavior patterns to help you live a better life.

CBT helps people to learn new ways to think about anxiety-causing situations and how they can be handled. This therapy can help you change your negative thoughts and behavior patterns before they spiral.

Image by Kleiton Santos from Pixabay Image 

  1. Add Meditation To Your Routine

Although it takes practice, regularly doing mindful meditation can help you to train your brain to let go of anxious thoughts. Start by adding meditation to your weekly routine and eventually incorporate it into your daily life.

Also, you can try yoga or walking meditation if you have trouble sitting still and concentrating. Many different places in Ogden offer yoga classes you can take one-on-one or with a group.

  1. Start Journaling

One helpful habit to begin doing is writing down your thoughts in a journal every day. Keeping a journal can be a very stress-relieving process.

Additionally, a journal can help you track anxiety symptoms, how they make you feel, and what your triggers may be. Also, having a journal is nice because you can always look back on it to see how you’ve improved or changed.

Image by Sasin Tipchai from Pixabay Image

  1. Socializing With Others

While everyone is unique, and some people suffer from social anxiety, socializing can actually help manage anxiety.

Socialization can reduce stress and feeling of loneliness while promoting feelings of laughter and togetherness. In addition, research has shown that social connections can make you more resilient to stress. Thus, spend more time with your friends and family regularly.

  1. Change Your Diet Or Try Supplements

A long-term strategy you should consider is changing your diet or start taking supplements.

Certain nutrients and supplements have been shown to reduce anxiety. However, it can take several months for your body to get the nutrients these herbs and foods provide. Therefore, you should discuss herbal remedies with your Ogden doctor, especially if you are taking any other medications. In addition, there may be side effects you need to be aware of.

Some examples of supplements that have been shown to reduce anxiety:

  • Lemon Balm
  • Omega-3 Fatty Acids
  • Ashwagandha
  • Green Tea
  • Valerian Root
  • Kava Kava
  1. Healthy Mind And Body

Although not surprising, lack of sleep can increase anxiety symptoms. 

When your body doesn’t get enough rest, you can start experiencing more stress because your body is overcompensating. Thus, sleep is essential in order to reduce and manage anxiety. 

Furthermore, staying active, eating healthy meals, and keeping in touch with people in Ogden who care are all great ways to reduce anxiety symptoms.

Image by Hasty Words from Pixabay Image 

  1. Ask Your Doctor About Medications

There are many medication options available depending on the severity of your anxiety. For some people in Ogden, medication is necessary to manage and overcome anxiety. If you have any medical concerns or questions, it’s always best to speak with your doctor.

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