Many people have chronic anxiety that causes nervousness, tension, agitation, racing heart and chest pains. In fact, about 284 million people around the world had anxiety disorders of some sort in 2017. Since the disorders can have debilitating effects, controlling anxiety symptoms is essential to improving your quality of life. Fortunately, it’s possible to learn how to control anxiety in safe ways.
Anxiety Education and Professional Help Are Important
When it comes to learning to control anxiety, you can’t discount education about the disorder. For instance, it involves understanding how the body uses the fight-or-flight response in the face of danger. However, an anxiety disorder causes this response even when there’s no danger. Knowledge about other aspects of anxiety is important to control the symptoms as well.
Seeking professional help is the ideal way to learn about anxiety disorders. Therapists can provide education and teach you how to control anxiety during therapy. In cognitive therapy, they focus on changing the distorted beliefs and thoughts that trigger your symptoms. In behavioral therapy, they focus on helping you confront fear to eliminate triggers and redefine danger.
Strategies for How to Control Anxiety
During anxiety treatment, psychiatrists may administer medications and therapists may use therapies to control your symptoms. However, you’ll also learn ways to control anxiety outside of treatment. These strategies are safe and work well alongside other treatment methods.
Relaxation and Breathing Techniques
Relaxing and breathing correctly are common strategies that therapists teach during counseling services Palm Beach Gardens. In response to anxiety, your muscles may tense up and your jaw might clench. Stopping to lay in a comfortable position and slowly relax each muscle group can relieve the tension.
Hyperventilation is a common occurrence with anxiety too. It involves oxygen levels rising and carbon dioxide levels falling in your bloodstream. Since carbon dioxide regulates the body’s response to panic, low levels trigger symptoms. As a result, controlling anxiety is possible by learning how to breathe from your diaphragm or belly.
Exercise and Controlling Anxiety
If you have anxious energy, then you likely have excess adrenaline in your body from the fight-or-flight response. Exercising can burn it off to promote relaxation. In fact, doing any form of physical activity several times a week can keep anxiety at bay. An anxiety counseling program in Palm Beach FL can help you choose various activities to make exercise interesting.
Mindfulness and Meditation
When you learn how to control anxiety at a treatment center, mindfulness and meditation are common practices. Mindfulness brings your attention back to the present when anxiety starts to creep up. As a complementary practice, meditation slows down your thoughts so that you can focus on the present.
Don’t Wait to Get Treatment
Do you suffer from anxiety and want help controlling it? Remedy Therapy is a mental health treatment center that offers various outpatient services, including:
- Family counseling
- Adolescent therapy
- Group therapy
- One-on-one counseling
- Medication therapy management