Gary Gilles, LCPC says “Just hearing the word anxiety is almost enough to make you start worrying about something. But, the truth is, everyone experiences some degree of anxiety.”
With the amount of external noise, expectations, numerous failures and endless possibilities, it is extremely difficult to be still and calm. Oftentimes, individuals function in default mode or auto pilot state. At times, we find ourselves experiencing anxiety without any valid reason. Many of us experience a constant state of alertness with that eerie feeling of danger or that something bad will happen. Technically, anxiety is defined as feeling nervous, a state of worry or unease usually about an imminent event or occurrence without uncertain result.
Anxiety is considered as a vital defense mechanism because it ignites the person to act for possible danger or unforeseen happenings in the future; thus, making himself safe and away from endangerment. On the other hand, anxiety can also be disadvantageous when it is experienced constantly for a long period of time by the individual despite that the non-existent presence of danger or source of worry. It is can be disruptive that the individual cannot function properly in his everyday activities.
Countless managements for anxiety disorders are available ranging from oral medication, cognitive therapy, counseling and support groups. According to Jackson-Cherry, LCPC, “I believe that the majority of individuals can overcome their anxiety and depression with counseling.”
For those with chronic anxiety, they are advised to seek professional help and possibly undergo a combination of therapies. However, for a great number of people, focusing on the support systems and making lifestyle changes are enough to lessen anxiety levels to the minimum.
Here are the remedies that can be easily incorporated into daily activities for reduction of the level of anxiety.
Find someone to talk to
Be comfortable in sharing your worries and problems to somebody. If it is too hard to talk to someone in your peer group or family member, being active in stranger chat forum especially created for individuals with anxiety problems might be that next best thing to do.
Identify physical clues of anxiety and counter it with calming activities
Learn to identify the signs of impending anxiety waiting to happen and then, immediately employ your calming activities such taking a walk, listening to relaxing music, meditation, brief yoga break, power nap, etc.
Try drinking chamomile tea
Research shows that chamomile contains chemicals(apigenin and luteolin) that promote relaxation.
Get your dose of omega-3
Evidence points out the omega-3 fatty acids can lift one’s mood by lessening the level of stress chemicals (adrenaline and cortisol) in the body; Great sources of omega-3 include canned fatty fish such as salmon and tuna, flax seeds, walnut.
Breathe in lavender/vanilla
A study conducted by Memorial Sloan-Kettering Cancer Center for patients undergoing MRIs, patients who breathed in vanilla scent had 63% less anxiety compared to those who didn’t receive unscented air. Another research also revealed that lavender oil can reduce anxiety. Add a drop of lavender or vanilla in your pillow or hot bath. Better yet, dip it in your inner wrist and neck for a vanilla/lavender scent all day long.
Eat L-lysine rich food
L-lysine is found in beans, meat, and fish and also available in oral supplements in health stores. It is said that L-lysine plays an integral part in the development of the brain’s chemical messengers called neurotransmitters. L-lysine reduces the level of stress hormones and anxiety.
The above recommendations may or may not work for you in managing your anxiety levels. According to Danielle Swimm, MA, LCPC, “If your anxiety is debilitating and you cannot leave your home or you are calling in sick to work because of debilitating feelings of panic, it is best if you seek professional help.”
In cases like this, it is best to consult a doctor or you can also try online therapy to seek mental help.