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If you are having restlessness, irritation or troubled thoughts, you might be having an anxiety disorder. It is a mental disorder that includes symptoms of intense anxiety or panic that is directly caused by a physical health problem. Quite often there is also a sense of delusion with alienated feeling. It impacts a person’s ability to work or participate in the activity. Unfortunately, people do not take anxiety seriously as there is no serious medical condition. However, it builds up with age or at the time of stress. Though psychological counseling and sometimes medication helps ease worries but in the long run, it can cause severe distress that can disrupt life.

When anxiety disorder starts impacting, medication seems to be only an alternative solution, but it is not a permanent cure or solution. Dale Carnegie rightly says, “Feeling sorry for yourself, and your present condition is not only a waste of energy but the worst habit you could have. In anxiety disorder, you ought to change your habits by adopting natural remedies and make a considerable difference in your life. Just go out, somewhere in the river, sit quietly in a place and meditate.

So, the treatment of the anxiety disorder starts with first stopping to feel sorry, adopting daily routine habits that include exercising, meditation, proper diet chiefly constituting green vegetables and fruits and thinking positive.

Adopt the following natural remedies in your life to reduce the symptoms of your anxiety disorder.  

Meditation: Anxiety give people worried thoughts like a bullet shot which impacts their personality. As per the scientific studies, a human being gets 70,000 thoughts per day means any worried or anxious filled mind generates new negative thoughts each second. This means an anxious mind is a bombardment of the negative thoughts. But meditation is the only way to come out of its negative dilemma or next turn catastrophe. Meditation enables you to slow down and perceive the world without judgment. Only a few minutes get control of worrying thoughts and remain balanced, calm and focused.

To meditate, sit crosslegged on the floor and concentrate on breathing. Do not change the way you breathe. Though your mind will wave and there might be distractions, but bring it back to the breathing and try to retain your focus. Though anxious thoughts also might come in your mind, but acknowledge them and then bring yourself back to awareness. Remain in this position for ten minutes and you will see the difference. You will yourself feel mentally relaxed and stress-free.

Relaxation exercises: Most of the people unconsciously tense the muscles and clench the jaw in reply to anxiety. However progressive relaxation exercise helps a lot. These techniques also help in managing symptoms of panic disorder and overcome panic attacks. It is like helping to manage the fight to fight response or reaction to stress which is generally triggered among people with the disorder. For instance, people getting affected with agoraphobia fears of crowded or open spaces, Relaxation techniques create an opposite impact on the body by helping in improving the relaxation response, reducing heart rate, tensions, and boost self-esteem.

To start the exercise, make sure to prepare yourself. Get in a cool and quiet room, lie down or sit comfortably with legs uncrossed, close your eyes or just focus on the spot that is in front of you. Keep your mind free and concentrate on your breath.

You need not worry if you are not able to relax immediately. Thoughts might get into your mind, but do not concentrate on them but let them pass.

Breathing exercise

You can also do some breathing exercise; do not breathe too quickly and deeply, which might make you feel dizzy or fainting. By taking slow and regular breaths can help you control your thoughts and feelings and make you calm. For breathing keep one hand over your chest and the other on your stomach. When you breathe, find your stomach is moving more than your chest. Take slow and regular breaths. Watch your hands as you breathe. You should see that the hand on your stomach is moving but at the same time, your chest is not moving. Repeat this exercise ten times, twice daily. 

Visualization Exercise

Use the image to focus your mind which could be real or imaginary. It is a place which you feel is resting, calming and safe. It is also a place where you would like to return whenever you need to rest or relax. Once you have chosen a place, close your eyes and take slow and regular breath moments through your nose. Remember to remain concentrated. Keep your mind focus on your relaxation spot and breathe out through your mouth. Repeat this exercise for 10 to 20 minutes. 

Use Aromatherapy 

Just by smelling plant oils you can get relief from stress and anxiety. Certain scents also work better for some people so keep on experimenting. Lavender can also be of great use. Studies revealed that aromatherapy can lesson the heart rate for a short duration and help in retaining better sleeping patterns.

Use Herbal Supplements 

Herbal supplements like tea help people reduce stress and give you relief from anxiety. The menthol that is contained in peppermint is a natural muscle relaxant. So whenever you feel stressed out, tensed or anxious peppermint tea offers immense relaxation. It would also give you peaceful sleep. You can have both dry and fresh peppermint leaves to prepare tea. In the same way, Chamomile tea offers relaxation from stress and anxiety, relax muscles and reduce irritability. Lemon Balm tea reduces stress hormone known as cortisol and provides relaxation to the body without causing drowsiness. It also helps to elevate the mood. 

You can also have a passion flower tea which is the best natural remedy for stress and anxiety. The flower contains flavone Chrysin which has anti-anxiety benefits. The tea induces sleep. Have a cup of your favorite tea and feel the positivity in your life.

The food you should eat to overcome Anxiety Disorder

Besides exercising diet which is rich in vegetables, fruit, legumes, whole grains, and lean protein are helpful. However some foods offer much more relief like eggs, pumpkin seeds, dark chocolate, turmeric, fatty fish, Brazil nuts, spinach, swish cards, chia seeds, etc, But you should have these diets in requisite quantity only. Studies show that diet which is high in processed foods can boost anxiety.

In case you are experiencing stress or anxiety, it is always best to seek the advice of a specialist, psychologist. A doctor might suggest CBT or medications. But after all, it is about being positive and taking life positive.

2nd November 2019
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