18 Proven Remedies and Therapy for Anxiety Disorder
All got erred, what will happen now, nothing is understood, what to do, why does this happening to me at all? Most of us are sometimes in the minds of such things. There are some conditions of life when a strong-hearted person becomes anxious and frightened.
It is natural to be in difficult circumstances for a while, but when a person always has a habit of living in anxiety or fear, the same mood can later turn into a serious problem like an anxiety disorder.
When a person has no control over such negative emotions and despite all the efforts, the symptoms appear for more than six months, the problem can be the form of an anxiety disorder.
It is normal to get nervous during sudden changes in life or on a particular occasion. About 40 million people in all over the world are suffering from this problem. Anxiety disorder is a major problem among the common people due to their lifestyle.
People suffering from anxiety disorder can adopt a number of remedies and therapy to overcome this problem. With the help of the following measures, you can also reduce or control anxiety. These measures also include talk therapy or meditation.
Why the Problem Occurs?
Nowadays, a large part of the young population is facing this psychological problem. In fact, the engagement of people in modern lifestyles has increased so much that they are always in a hurry and the pressure of work is too high.
That is why they are growing irritated and agitated. In addition, every person in modern society is alone. No one has the leisure to listen to other things. So, now people are lost a way of sharing.
The urban society has become so individualistic and autism that there is no longer a support system for relatives or neighbourhoods as before. Because of the constant stress, loneliness and sadness, people are suffering from an anxiety disorder.
According to studies, severe or prolonged stress causes insomnia problems. This creates an imbalance between the hormones emanating from the brain, which can lead to an anxiety disorder. Heredity is also a main factor.(1)
Types of Anxiety Disorder.
Depending on the major symptoms, several different types of this psychological problem are prescribed, which are as follows;
Generalised Anxiety Disorder.
People suffering from this problem are unnecessarily very much concerned. There is no logical basis for their worry. It is always a habit to be anxious. Even in positive circumstances, such people find some reason to be concerned.
Obstructive Compulsive Disorder.
The victims are constantly anxious or frightened. They develop some strange habits. For example, some people become a craze for cleanliness and they also repeatedly wash clean things.
People who are suffering from this problem often feel as if they are breathing or having a heart attack. Such people are unnecessarily afraid of death.
Social Anxiety Disorder.
A person suffering from such a problem is very cautious in his social life. He seems to be staring at him. He tries to avoid going to the drenched places and social gatherings because he feels very nervous in such an environment.
What is the Disadvantage?
The personal and professional life of a person suffering from an anxiety disorder has a very bad effect. It disrupts his daily routine. He is not able to focus on any work. The memory of such people is weakened and their marital life is also tense.
Studies have also found that if women have an anxiety disorder, they soon come out of it, but in men, the problem takes a serious form, because their ego does not readily accept the problem.
So they don’t even try to find a solution. If there is a long-standing problem, it can lead to depression. In a more serious situation, the tendency of suicide in a person increases.
- Physical impairment.
- Memory drop.
- Constantly being anxious.
- Decreased concentration.
- Visible floating points next to the eye.
- Nervousness, fear and discomfort.
- Overcoming negative thoughts and nightmares.
- Imbalance in body temperature, sometimes cooling of the limbs, feeling like fever.
- Heart blowing.
- Muscle tension.
- Abdominal pain.
18 Proven Remedies and Therapy for Anxiety Disorder.
- Healthy Lifestyle.
- Think about the situation.
- Long breath.
- Think about today.
- Be Social.
- Regular Routine.
- Regular Exercise.
- Engage yourself.
- Adopt Triple 3 Rule.
- Make Goal.
- Face the Situations.
- Keep Patience.
- Anxiety Diary.
- Avoid Medication.
- Control the mind.
- Avoid Alcohol.
- Psychological Advisor.
Maintaining a healthy lifestyle is one of the vital part of remedies and therapy for anxiety disorder. It includes balanced diet, consuming low quantities of alcohol and caffeine and spare time for yourself. In addition, these measures should be adopted when the problem of anxiety has just begun to interfere in your life.
Like the body, brain also needs nutritious diet. Therefore, fruits and green vegetables should be prominently included in your food.
Think About the Situation.
When there is an attack of discomfort and nervousness, a person often starts thinking that he is either going to have a heart attack or he is dying. In such a situation, it is necessary to handle yourself with strong will.
Pledge yourself that “The panic attack on me cannot harm me, it is only for a while and I don’t need to do anything for it”. At times, the patient of anxiety disorder feels as if he will die within a short while. Assure yourself that your body is getting healed and you are becoming healthier than ever before.
Long breathing helps you to keep calm when the anxiety attack occurs. In the meantime, you don’t necessarily have to count. Just focus on your breathing. This will help to reduce your discomfort and refocus the mind.
Think About Today.
The victim of anxiety is mostly worried about future concerns. So, start thinking about today, bypassing future concerns. Ask yourself, what’s going to happen today? Am I safe? Do I need to do something from now on?
If not, set a time and ask yourself every day if I really need to do something from now on? Gradually, you will find that you have only the concerns that you really need to be concerned about. Non-essential concerns will gradually edge you.
In case of discomfort, your friends can help you by becoming your true companions. Call or SMS your friends or family members. Share all your problems with them. Speak freely. Be sure that in a short while you will start feeling better. Increase friendships with people and share your feelings openly.
Adopt regular routines because lack of sleep does not help the brain to work with full capacity. Insomnia rises the risk of anxiety and depression.
Regular exercise, yoga and meditation is also beneficial for this problem. This strengthens cerebral cortex, the same part of the brain is responsible for memory, concentration and reasoning power.(2)
Maintain confidence even if there is ever a difficulty in life.
Whenever you feel discomfort, try to engage yourself. Do anything but don’t sit empty. As you stand up, start jogging. Pick up a useless paper lying on your table and throw it into the dustbin.
Do anything that comes to the heart. You will find a way to stop what is dominating your thoughts. In a short while you will be able to regain control of your thoughts.
Adopt Triple 3 Rule.
Whenever you start getting restless, look around you and name the three things you are looking for. Name the three voices you are able to hear. Then finally shake the three parts of your body, ankles, fingers and hands respectively.
Often, when there is discomfort, the pace of thinking becomes very fast. Your feelings and memories change at a very fast pace. In such a situation, the Triple 3 rule helps to soothe the mind and focus on one thing.
Make practical goals by assessing your abilities. Prioritize the works. Avoid doing many things together. All these things has proven as one of the best remedies and therapy for anxiety disorder.
Face the Situations.
If you ever have fear of something then try to face it. Never try to avoid that, because the more the person tries to avoid such situations, the faster the problem increases.
Try to solve such problems by separating them into small pieces. It is not likely to solve them in a single day. So try with patience.
It will also be beneficial to have a regular anxiety diary. Write in your diary every night before bedtime to see what anxiety or fear bothered you the most throughout the day and what was tried on your part to remove it. Try to explain the mind logically that this apprehension is baseless.
Do not take any medicine to remove the anxiety. As it will harmful for your overall health.
Control the Mind.
As soon as we have restless thoughts in our minds. The body first thinks of saving the upper part, where our heart and kidneys are located. The state of discomfort can be controlled by controlling the mind. The brain can also be indicated by the physical condition that everything is fine.
The best way is to sit comfortably. Spread the shoulders. Keep your back on the back of the chair or sofa and spread the legs. In a short while, the brain seems to indicate that everything is fine and the mind really overthrows negative thoughts.
Stay away from caffeine and alcohol, as the intake of such things increases the anxiety.
Even after these efforts, if there is no improvement in the mood, then you should consult with a psychological advisor.
Always anxiety, restlessness, fear of the future based on real or imaginary events adversely affects physical and mental health. However, every person has different symptoms, but permanent fear and anxiety are seen in almost everyone.
If these symptoms are not too intense, they end with the passage of time, otherwise there may be a form as anxiety disorder problem. This affects the daily routine of the individual. By adopting these remedies and therapy regarding anxiety disorder, you can also feel a positive change in yourself.
1.S. Luc; Dialogues Clin Neurosci. 2003 Sep; 5(3): 249–258; Sleep and anxiety disorders; Retrieved from
2. Exercise for Stress and Anxiety;
3. The Wisdom of the Rule of Three; Jul 20, 2015;
4. What Is Caffeine, and Is It Good or Bad for Health?;