Mindfulness And Applied Relaxation
Mindfulness and applied relaxation are alternative types of psychological treatment.
Mindfulness focuses your awareness on the present moment. It allows you to acknowledge and accept certain feelings. It can reduce anxiety associated with the fear of actual situations or sensations. It helps to counter the sense of ‘tunnel vision’ that may develop during anxiety.
Applied relaxation focuses on relaxing your muscles in a particular way. A trained therapist teaches the technique which alleviates anxiety and involves:
- learning how to relax your muscles
- relaxing your muscles quickly in response to a trigger
- practising relaxing your muscles in situations that make you anxious
Alternative Treatments To Anxiety Drugs
As mentioned, however, no anxiety drug works perfectly. The truth is that all anxiety medications can cause harm, and none of them help you stop anxiety permanently. You always need to consider an alternative treatment first and absolutely need to make sure that you partner any anxiety medication with a long-term solution.
Alternative treatments include:
- Cognitive Behavioral Therapy Therapy is a completely safe and long-term treatment for anxiety, and can provide assistance for every type of anxiety disorder. Remember, not all medications work for all anxiety, but CBT techniques have been developed to permanently reduce any and all anxiety disorders and symptoms.
- Herbal Supplements Herbal supplements are another alternative to anxiety medications. They generally tend to be safe, have no withdrawal symptoms, and can be used as needed. But it must be noted that the most powerful herbal supplements can still have side effects or drug interactions, so before you take herbal supplements you should still talk to your doctor.
- Exercise Exercise is a very real, very effective solution for anxiety, and should be one of the first you try. Studies have shown that exercise can be as powerful or more powerful than some anxiety medications, and of course exercise is healthier for you than any other option available.
If you truly want to find relief from anxiety without medication or even with medication you need to base your treatment off of your symptoms.
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Managing Stress Without Medication
Now you know whats upsetting you. The next step is to begin addressing your symptoms. Healthy stress management techniques both work to alleviate the effects of your anxiety and provide long-term strategies you can practice when these feelings return.
Here are some of the best techniques for managing your anxiety both in the present moment and in the future:
Creating an Exercise Routine
Developing good habits helps both your physical and mental well-being. On a physical level, engaging in an exercise routine and eating a nutritious diet improve heart and lung functioning. This gives your body the fuel needed to handle the changes you experience. By maintaining a healthy weight and eating habits, your energy levels remain stable, and stress has lessened effects on your body. Theres also an emotional benefit to physical wellness. Mentally, such routines increase serotonin in the brain, contributing to an improved mood and less anxiety.
Developing New Skills
Occupying your brain with something new can be a quick cure for overwhelm. The next time you feel stressed out, distract yourself with an exciting activity. Commit to spending a few minutes each day on developing a new skill that way, when youre feeling anxious, youll have something you can turn to for comfort. Music has proven anxiety-reducing benefits, so consider learning an instrument. The more you can engage your mind with a new skill, the better it will serve as a means of stress relief.
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Medication Strategies For Stress Relief
A note of caution is appropriate with regard to using medicines for stress relief. Many of the medications that are useful for stress relief are also addictive. Serious behavioral and health problems are possible and even likely to occur as a result of using such substances unless care is exercised. All of the medicines described below have the potential for side effects and health risks and should only be used as prescribed by a responsible and licensed physician.
Sedative medications depress the activity of the central nervous system , causing a sense of relaxation, reduced anxiety and tension, sleepiness, and slowed breathing. In higher doses, these medications can cause slurred speech, an impaired ability to walk around, poor judgment, and slowed reflexes. It is possible to overdose on such medications, with potentially lethal effects .
One of the most commonly prescribed group of sedatives is the Benzodiazepines which include alprazolam , clonazepam , diazepam , lorazepam , triazolam , temazepam , and chlordiazepoxide . As CNS depressant drugs go, benzodiazepines are relatively safe substances with a relatively low lethality potential. An older class of CNS depressant drugs, the barbiturates, are less safe to use than are benzodiazepines. As a result, barbiturates are less commonly prescribed today. Alcohol is also a sedative.
Stress Busters: 4 Integrative Treatments
Nearly half of women report a rise in stress levels over the past five years. And while women and men tend to cope with stress differently, we know that chronic stress contributes to a range of health problems in both sexes, including mental health disorders, heart disease and obesity.
Integrative treatments like meditation and acupuncture can help reduce stress and related problems. These techniques are gaining mainstream acceptance as research demonstrates their positive health effects.
Managing stress calls for addressing the mind as well as the body, since both the brain and body contribute to symptoms.
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How To Know When Its Time To Take Medication For Anxiety
Until a couple years ago, I didnt think I was an anxious person. On the outside, Im easygoing. Im adventurous, spontaneous and social. Im not afraid of flying, public speaking or crowds.
But throughout my entire life, I have worried, silently and constantly, about almost everything. Ive worried about possibilities that I knew, deep down, werent at all rational. Ive always feared that worst-case scenarios would come true even though they hardly ever do.
I didnt realize that these thoughts stemmed from mental illness. Since I never had full-on panic attacks, I didnt think that I had anxiety. I thought it was normal to feel this way. I thought I was fine that is, until I went on anti-anxiety medication at 29 years old. And it changed my life.
Little did I know, I was one of the 40 million Americans adults dealing with an anxiety disorder about 18% of the population. And up until last year, I was also part of the majority of people with anxiety who dont receive treatment.
What Other Treatments Can Help Manage Anxiety
Medications for anxiety are safe and effective and are good options for many people. But some people want to avoid medication, and some want to combine medication with other treatments. You can try:
- Psychotherapy. Cognitive behavioral therapy is a first-line treatment for anxiety, and phobias can respond to biofeedback and exposure therapy.
- Stress management techniques. You can learn breathing techniques and progressive muscle relaxation to reduce anxiety.
- Lifestyle modifications. Getting enough quality sleep, exercising, and avoiding alcohol, illicit drugs and excessive caffeine can help reduce anxiety.
- Support groups. Connecting with people who share your experiences can be valuable.
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Do I Need This Treatment
A certain amount of anxiety or insomnia is a normal reaction to what is happening in your life. You may worry or feel stressed, and sometimes these feelings can keep you up at night. Most often, these feelings pass and are not a problem. However, these feelings can become a problem when they continue over a longer term, cause severe distress, make you feel physically ill and affect your behaviour. This kind of anxiety may be triggered by a challenging life event. It can also be a symptom of a mental health problem.
The ability to fall asleep and to sleep through the night can be affected by many types of health problems. These include physical conditions that cause pain or trouble breathing, as well as mental health problems. When sleep is disrupted, health can be further affected.
While each situation is unique and different treatment approaches may be called for, benzodiazepines can help to provide relief.
Youre Perpetually Nervous And On Edge
If you feel edgy almost every day, its a good idea to seek help. Talk therapy will sometimes do the trick.
However, if you often feel like youre standing at the edge of a cliffheart racing, palms sweating, feeling like you might faintyou could be having panic attacks. In that case, bring that up with your clinician or find one who can explain what is happening to you.
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Serotonin And Noradrenaline Reuptake Inhibitors
If SSRIs don’t help ease your anxiety, you may be prescribed a different type of antidepressant known as a serotonin and noradrenaline reuptake inhibitor .
This type of medicine increases the amount of serotonin and noradrenaline in your brain.
Examples of SNRIs you may be prescribed include:
SNRIs can also increase your blood pressure, so your blood pressure will be monitored regularly during treatment.
As with SSRIs, some of the side effects are more common in the first 1 or 2 weeks of treatment, but these usually settle as your body adjusts to the medication.
How Is The Treatment Done
An active lifestyle helps to deal with stress. Regular exercise helps to elevate the mood and allow you to escape from the cycle of negative thoughts that cause stress. Doctors often recommend exercises like running, jogging, walking, swimming and cycling to people suffering from stress. The treatment for stress may include medication, talking treatments, ecotherapy and complementary and alternate therapies. Cognitive behavioral therapy helps a person suffering from stress to understand his/her thought patterns, recognize trigger points and also to identify positive outcomes that the person can take. Another technique that can help to deal with stress is the mindfulness based stress reduction therapy.
A number of medications may be prescribed by a doctor. These include sleeping pills or minor tranquilizers if a person is suffering from sleep disorder, antidepressants to deal with anxiety and depression and medications to deal with symptoms of stress like high blood pressure or irritable bowel syndrome. Using and effectively engaging any of your five senses namely- touch, sight, sound, smell and taste can help to deal with stress. A person might get de-stressed by eating or someone might feel relaxed by listening to his/her favorite song.
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Selective Serotonin Reuptake Inhibitors
According to one article, doctors consider SSRIs to be the first-line drug treatment for anxiety.
SSRIs work by stopping nerve cells in the brain from reabsorbing serotonin, which is a chemical that plays a vital role in mood regulation.
Examples of SSRIs for anxiety include:
, but they may not work for everyone. People usually take SSRIs for 612 months to treat anxiety and then gradually reduce the dosage.
These drugs are not habit-forming, meaning that they do not usually lead to dependence.
People should consult a doctor or physician before they start reducing or stopping their medication.
How Can I Stop Sleep Anxiety
Sleep anxiety, also called Somniphobia, is when a person experiences feelings of anxiety, stress, and feararound sleep. One specific type of therapy and counseling, called cognitive-behavioral therapy , isespecially effective at dealing with anxiety and sleep anxiety in particular. CBT works to change both thinkingpatterns and behaviors to help manage symptoms of anxiety.
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How To Prevent Stress
Stress is a natural part of life, and it may help you get things done. Even severe stress caused by a major disease, job loss, a family tragedy, or a traumatic life event can be a normal part of life. For a period, you may feel low or nervous, which is a natural form of stress and health.
You may discover techniques to help you handle side effects of stress before it becomes too much. These suggestions may assist you in reducing stress:
- Maintain an optimistic outlook.
- Accept that certain things are beyond your control.
- Be assertive instead of aggressive. Assert your feelings, opinions, or beliefs instead of becoming angry, defensive, or passive.
- Learn how to better manage your time.
- Set proper boundaries and decline requests that may cause you undue stress.
- Make time for your interests and hobbies.
- To relieve stress, dont rely on drink, drugs, or obsessive activities. Drugs and alcohol might cause your body to become even more stressed.
- Seek social assistance. Spend enough time with the people you care about.
- Maintain a healthy balance of sleep, diet, and physical exercise.
- Practice relaxation techniques.
Summary: There are many ways that can help you with Stress recovery. From pursuing a general hobby to practicing psychological therapies there is no single way to prevent stress.
What Medications Are Used To Treat Anxiety Disorders
When treating anxiety disorders, antidepressants, particularly the SSRIs and some SNRIs ,Ã Ã have been shown to be effective.
Other anti-anxiety drugs include the benzodiazepines, such as as alprazolam , diazepamÃ , buspirone ,Ã and lorazepam . These drugs do carry a risk of addiction or tolerance , so they are not as desirable for long-term use. Other possible side effects include drowsiness, poor concentration, and irritability. Some anticonvulsant drugs , some blood pressure medications , and some atypical antipsychotics are also occasionally used “off label” to treat anxiety symptoms or disorders.
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Do I Have An Anxiety Disorder
Common signs and symptoms of anxiety include nervousness, restlessness or tenseness, a sense of impending danger or doom, increased heart rate, breathing rapidly, sweating, trembling, feeling weak or tired, trouble concentrating or sleeping, stomach aches and headaches and the urge to avoid things that trigger anxiety.
Anxiety disorders often develop from a complex set of risk factors. The risk factors may include exposure to trauma, certain medical problems like thyroid disease or heart disease, stress due to a severe illness and other mental health disorders like depression. The use or misuse of drugs and alcohol can worsen symptoms of anxiety.
Anxiety disorders are best treated with a combination of therapy and medication, Alonzo said. It takes time to find the perfect combination for your symptoms. Your primary care provider is the best place to start that journey.
Signs You Might Benefit From Anti
Welcome to life on Planet Earth, where everybody gets nervous and worried now and then. Thats commonand it can sometimes be controlled with talk therapy or strategies like exercise and meditation.
But if anxiety is your constant companion or it continues to interfere with your daily life, it might be time to ask your mental health clinician about medication for anxiety.
Here are seven signs that you might benefit from a new approach.
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Drug Dependence And Withdrawal
When taken regularly, benzodiazepines lead to physical dependence and tolerance, with increasingly larger doses needed to get the same anxiety relief as before. This happens quicklyusually within a couple of months, but sometimes in as little as a few weeks.
If you abruptly stop taking your medication, you may experience severe withdrawal symptoms such as:
- Increased anxiety, restlessness, shaking.
- Depression, confusion, panic attacks.
- Pounding heart, sweating, and in severe cases, seizure.
Many people mistake withdrawal symptoms for a return of their original anxiety condition, making them think they need to restart the medication. Gradually tapering off the drug will help minimize the withdrawal reaction.
Ask Why They Recommend A Specific Medication And If Other Options Are Available
Some doctors may have a specific medication they start most of their anxiety patients on because they feel ithas the highest effectiveness with the fewest side effects.
Other doctors may take a variety of factors into consideration before recommending a specific medication.
Always ask your doctor why they recommend the medication they did and if other options might be moreappropriate for you.
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Do I Need Medication For Stress
Home»Do I need medication for stress?
Small doses of stress can be positive, such as when stress helps you avoid danger or meet a deadline. But when it becomes long-term chronic stress, it can start to negatively impact you physically and psychologically. Because stress hormones are released during the event or even when were just anticipating the event, certain medication can be used to mitigate the impact. Symptoms of chronic stress can include:
It is time to consult a doctor when your stress response does not stop firing and your stress levels are consistently high, affecting your overall quality of life.
What kind of medications can I use for stress?
If stress has evolved into anxiety or depression, and general lifestyle improvements such as diet, exercise, reducing the source of stress and talk therapy have not been helpful, medication may be helpful. While treatment for stress alone does not warrant medication, if the symptoms are consistent with anxiety or depression, the most common types of medications doctors prescribe are anti-anxiety and anti-depressant medications. Anti-anxiety medications include sedatives such as the benzodiazepines for rare but severe episodes of anxiety or panic, beta-blockers, and the SSRIs. All medications should be managed and prescribed by a licensed specialist.