Frequent and long-term anxiety leads to anxiety disorders and is one of the most common mental health problems today. According to experts, there are many ways for anxiety treatment that can be applied at home. Let’s find out in the following article.
What is anxiety disorder? Where is the cause?
Anxiety disorders are one of the most common mental illnesses. Patients often fall into a state of excessive anxiety for a situation or an incident, even a very unreasonable anxiety. This condition persists continuously, repeatedly and affects the patients’ ability to adapt to the life.
There are many causes of anxiety disorders, some common causes are as follows:
– Abuse of alcohol: Drinking alcohol in moderation for a long time can cause anxiety disorders. People who depend on alcohol, beer or sleeping pills are susceptible to anxiety disorders and exacerbation of panic attacks.
– Nervousness: Concerns in family finances and serious illnesses can also cause anxiety disorders.
– Genetics: Family factors are associated with the risk of this disease. If someone in your family has anxiety disorder, you are 6 times more likely to get it.
Did you know that changing your diet, lifestyle and habits are also effective way for anxiety treatment?
The main goal of meditation is to remove chaotic thoughts from the mind, replace them with a sense of calm and serene mind. Meditation reduces stress and anxiety. Research shows that 30 minutes of daily meditation can alleviate some of the symptoms of anxiety and work as an antidepressant.
Meditation practice exercises against anxiety disorders:
You should have the appropriate attitude for practicing meditation: a relaxed mood, do not want anything to happen, respect all objects, whether they are pleasant or unpleasant, good or bad. Give up thinking about the past and future, focus only on the present thought. The practice of meditation is to relax the body freely, a search of learning instead of exertion or stress.
Sitting for meditation:
- Find a relatively quiet seat.
- Sit with moderately straight back, do not bend it; the head is slightly bent (the hunched back and bent head can easily fall asleep)
- The direction of the tip of the nose is symmetrical at the tip of the thumb, the ears are symmetrical with the shoulder blades,
- Eyes open one third, sight no more than 23.6 inches from the intersection between the legs,
- Keep calm face during sitting.
Breathing in is not strong nor urgent. It should be light and gentle. You can imagine something like “The clear air is all over my body, makes the parts connected with the breathing circulate”, then open your mouth to exhale cleanly like “Disturbing, sickness, defilement follow the breath out. ” Breathing as above up to 3 times from strong to light. From here onwards only breathe through the nose evenly mild.
A healthy diet:
Low blood sugar, dehydration, absorption of chemicals (such as artificial flavors, colorings, preservatives, etc.) in processed foods cause mood changes in some people. A diet with high sugar can cause mood and temperament.
If your anxiety gets worse after eating, check what you’ve eaten before. Drinking enough fluids, limiting your intake of processed foods, and following a healthy diet rich in carbohydrates, fruits, vegetables and protein are effective treatments for anxiety disorders.
Chamomile tea reduces anxiety
Chamomile tea has the effect of treating insomnia, reducing stress, anti-inflammatory, analgesic, cooling, purifying the body. You can use chamomile tea in the morning or evening. It has a mild aroma, easy to drink, can be used for both summer and winter. In addition, you use this tea regularly to reduce aging effects.
The way to make chamomile tea:
- Chamomile washed, soaked in dilute salt water for about 10 minutes,
- Take out and drain then dry and store in a jar.
- When making tea, take out a small pinch, put in a glass, add boiling water, soak for 5 minutes and drink.
- You can add sugar or honey to tea depending on the taste of each person.
- Drink twice a day to help you sleep well.
Stay away from coffee
If you have anxiety disorders, coffee is not a smart choice for you. Coffee can cause stress, restlessness and anxiety. The research has shown that caffeine can cause or worsen anxiety disorders. Removing coffee from the diet can significantly improve anxiety symptoms.
Many people have a habit of smoking when they are stressed in order to make their mood more comfortable. However, the reality shows that this action is completely counter-productive. Nicotine and chemicals will make stress and anxiety more serious. Research shows that the earlier you start smoking in life, the higher your risk for anxiety disorder.