Anxiety and tension are normal before important events, but if you feel that it reduces your interactions with people, and affects your life, whether in the workplace or at home; Then you have to find how to get rid of anxiety and stress..
Anxiety is the most famous mental illness that affects humanity, and its degrees range from simple anxiety to pathological anxiety to panic attacks, and each has a way to overcome it and lead a healthy life.
How to get rid of anxiety and stress:
Many people wonder how to remove stress and anxiety?
Do the exercises:
How to get rid of anxiety and stress
Studies have shown that doing light sports at home or walking for half an hour a day will help how to get rid of anxiety and stress.
As the doctors explained in the American “Anxiety-Depression” magazine, exercise works on:
- Distracting yourself from what you're worrying about gives your mind a break
- Moving muscles during exercise reduce tension and constant muscle tension, which is a symptom of anxiety and tension, which makes the body feel that it is no longer in a state of anxiety.
- The high heart rate that accompanies the performance of exercise changes the chemistry of the brain, it increases the substances that cause a feeling of comfort and happiness, such as:- serotonin - GAPA - Brain-derived neurotrophic factor
- Aerobic exercise stimulates the frontal area of the cerebral cortex, the area responsible for executive functions, which increases control over the amygdala area of the brain.
The amygdala controls our emotions towards the threats we face, and controlling it more means greater control over how we get rid of anxiety and stress and the symptoms associated with them such as high heart rate and sweating.
stop smoking:
Smoking is the quickest solution to dealing with stress for many, but it provides only a temporary solution as nicotine gives a feeling of relaxation and that everything is under your control..
But in reality, this is nothing but an illusion. The real problem still exists and requires you to solve and deal with it.
Studies have also proven that nicotine in cigarettes changes brain chemistry and increases the smoker's ability to feel anxious and tense.
Get enough sleep:
It is known that anxiety and stress coincide with insomnia, and this is what makes the problem worse. Make sure that you get enough sleep daily by:
- Set a time to go to bed and wake up every day
- Sleep for at least seven hours
- Sleeping in a quiet and completely dark room
- Do not drink caffeine at least six hours before bed
- Not watching TV at least two hours before bed
A quiet sleep at night for a sufficient amount of time is one of the most important doctors’ advice on how to get rid of anxiety and stress, and without applying this advice, the possibility of treatment is very small.
- Drink at least six to eight glasses of water a day because dehydration contributes to feelings of stress.
- Stop eating foods full of preservatives, sweeteners, and artificial colors.
- Don't eat too much sugar.
- Make sure to eat complex carbohydrates and vegetables.
take a deep breath:
When you are exposed to a situation that causes you stress and anxiety, do not forget to breathe deeply and feel the air entering and leaving your lungs for several minutes.
This exercise is one of the simplest meditation exercises that will restore your psychological calm to face whatever you are going through.
Stand straight!:
When we feel stressed, the body takes a position to protect the upper part of it involuntarily, which is the part that contains the heart and lungs, so you often find that the back bends somewhat in case of tension..
Therefore, the American psychiatrist Chansky answered when someone asked him how to remove stress, anxiety and fear? In two words, “stand straight”, despite the simplicity of the matter for you, but it gives a signal to your body that things are under control and that it is not obliged to protect the heart and lungs..
What distinguishes this advice is that it gives a quick effect, so within a minute you will feel the difference and you can then think about what can be done as well.
How to get rid of anxiety and stress | Treating stress and anxiety with medication:
Of course, in some cases, the patient finds it difficult to deal with anxiety, especially if it is in the form of sick anxiety, obsessions, or panic attacks.
The patient then searches for how to get rid of stress, fear, and anxiety with medications, which must be taken under the supervision of a specialized psychiatrist because of their side effects.
Benzodiazepines:
These medications are sedatives that help clear the mind, relax muscles, and reduce symptoms of anxiety and tension.
Examples of these drugs are:
- Librium
- Valium
- Ativan
These medicines are used with caution for short-term treatment of panic attacks and anxiety because they cause side effects such as:
- imbalance
- Vertigo
- memory problems
- headache
- feeling depressed
Beta-blockers:
These drugs are primarily used to treat heart problems but are also commonly used to treat symptoms of nervous tension such as:
- trembling hands
- Increased heart rate
- sweating
Often these drugs are prescribed to the patient before an important event such as attending a party or an exam.
