Although everyone feels
anxious on occasion, if you are feeling anxious most of the time and this
emotion consistently interferes with your daily life, then you may have
Generalized Anxiety Disorder (GAD).
People with GAD worry about
many things, as opposed to one specific incident. For example, most people will
experience anxiety
before giving a presentation or before taking a final exam. People with GAD
will experience anxiety whether or not a big event is coming up. Anxiety about
family, money, work, health, and other issues will arise whether or not these
worries are provoked by an actual event.
Severity of Anxiety
The severity of GAD varies
from person to person with this disorder. Some people have mild to moderate
GAD, and are still able to live their daily life without too much interference.
Others have severe GAD and find that the quality of their lives is controlled
by this condition.
Whether you have mild,
moderate, or severe GAD, it is important to be aware of the things that you can
do to minimize your symptoms. If you are wary about taking prescription
medications prescribed for anxiety, you are not alone.
What to do to Reduce Anxiety
Many people are seeking alternative
and natural forms of treatment. Fortunately, there are several things that you
can do in your own life to treat your anxiety disorder.
Healthy Diet
Diet can play a significant
role in mood disorders. Unfortunately, the Western diet of processed foods,
including fast food, can change the way that the brain functions. Individuals
with chronic anxiety are likely to benefit from eating a healthy diet that
includes a variety of vegetables, fruit, whole grains, and lean protein. There
are certain foods — such as nuts, seeds, and bananas — that contain tryptophan,
which is an amino acid that assists the brain in producing serotonin. Seratonin
is a neurotransmitter that promotes feelings calm and happiness.
Reduce Alcohol and Caffeine
Consumption
If you suffer from anxiety
on a regular basis, it’s also important to consider how much caffeine and
alcohol you consume. Many people with GAD self-medicate with alcohol and
caffeine since these substances can enhance one’s mood temporarily. However,
the long-term effects are usually increased anxiety. Gradually reduce the
amount of caffeine and alcohol that you consume each day, and give yourself a
few weeks or so without these substances to assess your anxiety levels. Some
people with GAD must eliminate caffeine altogether, and will find that reduced
consumption of alcohol also helps quite a bit.
You may not think of
exercise as a mind-body technique, but studies show that physical exercise
promotes emotional well-being in addition to physical health. There is a strong
correlation between regular fitness training and reduced anxiety. A person who
takes better care of their body is more likely to have a healthy mind that is
free from anxiety and depression.
Considering that anxiety is often a secondary
emotion of depression, starting a regular exercise routine is an excellent idea
for anyone who suffers from either disorder.
Meditation, yoga, tai chi,
biofeedback, and self-hypnosis are commonly used mind-body techniques for
treating anxiety naturally. You’ll find many online resources and books
dedicated to using these effective mind-body techniques. In particular,
Transcendental Meditation is particularly useful for creating feelings of inner
calm, and will help “train” your mind into relaxing and focusing more on the
moment.
Herbal Remedies
Passionflower, kava,
valerian, and chamomile are just a few types of herbal remedies that are
commonly used to treat anxiety. Keep in mind that, while herbal remedies tend
to be much safer than pharmaceutical medications, minor side effects may result
and care should be taken when consuming herbs for anxiety. If you are taking
any other medications at this time, consult with your doctor before taking an
herbal remedy.
Follow a Well-Rounded
Approach
People who suffer from
chronic anxiety should not expect their feelings to disappear overnight.
Reducing anxiety is often a matter of changing the way that you think and how
you take care of yourself. Begin with steps that are within your control, such
as eating a healthier diet, consuming less caffeine and alcohol, and exercising
more. Make gradual changes instead of trying to rid yourself of anxiety all at
once. Practice thinking with a more positive frame of mind and work on pushing
negative, anxiety-provoking thoughts from your mind. Practice daily meditation
or other mind-body techniques. With time, you will be able to change the
quality of your life by reducing anxiety.
Valerie Johnston is a health and fitness writer located in East Texas.
With ambitions of one day running a marathon and writing for Healthline.com ensures she keeps
up-to-date on all of the latest health and fitness news.