Recent studies reveal anxiety disorders are quite common in Americans. The ADAA, or Anxiety and Depression Association of America, found that anxiety disorders affect around 18.1 percent of the adult population of the United States or more than 40 million people. Of that portion of the population, only around 36.9 percent seek treatment for their anxiety.
Common treatments for anxiety include medication and therapy, though many find it beneficial to implement additional strategies. If you’re looking for some effective ways to treat your anxiety, check out the self-care tips provided below.
Engage in physical exercise: Exercising is good for both your mind and body. Most experts recommend exercising three to five times a week for at least half an hour. There are plenty of ways to get the exercise you need and it doesn’t always have to be intense. A simple walk or jog around the neighborhood several times a week could be all you need to help alleviate some of that anxiety.
Perform breathing exercises: If you’re feeling particularly anxious, try practicing deep breathing. One popular breathing technique involves breathing for four seconds, then breathing out for four seconds. Do this several times, paying attention to the way the air travels through your body each time. Focusing on your breathing will help you clear your head and avoid negative thoughts.
Practice mediation: Meditation is a method many people use to control their anxiety. One of meditation’s main focuses is being fully present in the moment. It can be beneficial to start with a guided meditation practice, which is easy to find online.
Cut back on caffeine: The multiple cups of coffee you drink to stay awake throughout the day may actually contribute to anxiety. Try weaning yourself off caffeine by ingesting a little less each day. It’s important to note that diet pills, sodas, and teas can also contain caffeine.
Pay attention to triggers: If you notice your anxiety getting worse at certain times or in certain situations, take note of it. Realizing your triggers can help you better understand and control your anxiety.
Get enough sleep: Lack of sleep can negatively affect one’s body in many ways, like increasing anxiety. A good eight hours of sleep can work wonders for the body and mind. If you’re having trouble sleeping, try adjusting the temperature in your room and avoiding any screens while lying in bed. Many people have also seen success in setting up a bedtime routine.
Speak with a loved one or therapist: Talking about your anxiety is one of the best ways to understand it. You can do this with a professional therapist or trusted loved one.
Schedule your appointment
At Teche Action Clinic, we offer a variety of services designed to treat those suffering from behavioral health issues. Our team of medical professionals will work hard to create a treatment program that works best for you or your loved one.
Don’t let conditions like anxiety, attention deficit disorder (ADD), obsessive-compulsive disorder (OCD) or any other behavioral issue keep you from living a happy and fulfilling life. Contact us to learn more about the specialized care we provide.