How to get rid of anxiety

  • Greetings from Bangalore. I hope this post finds you in good health and staying safe.

    I am an anxious person.

    Anxiety always leads to bad decisions.

    Bad decisions always lead to bad futures.

    I have been there where you are right now.

    I have struggled anxiety, with a decrease in concentration, which is a result of anxiety and typically spends a whole lot of time thinking about what has happened in the past.

    What bad has happened?

    How could I have replaced those moments, those experiences from my past life?

    Or spend a lot of time thinking about what will happen in the future, what bad will happened? Will it be successful? Will I be happy? Will someone understand me?

    Either I spend time in the past or future and I am stuck in between this loop.

    I have understood, that, anxiety is an uncontrolled fear, that nervousness in my body or worry about trivial or non-existent things.

    It is an unpleasant fear of future events that are unlikely to occur.

    It is an unpleasant fear of past events that are unlikely to be resolved.

    I have also realized that my uneasiness is illogical.

    A certain level of anxiety is considered normal in many situations, but frequent anxiety or anxiety that inhibits function is pathologic (involving or caused by a physical or mental disease).

    People experience it in various ways.

    I have experienced in various ways.

    I have friends who have anxiety disorders and after meeting them, I got to know, no two individuals have the same symptoms when it comes to anxiety or panic attacks.

    Some people can’t breathe when they’re anxious.

    And others feel symptoms in their body like numbness and tingling.

    Some have muscle tightness while others suffer from chronic migraines, which can be debilitating (a condition making someone very weak and infirm).

    Anxiety can cause insomnia, persistent worrying, intrusive, or even disturbing thoughts that don’t go away.

    Anxiety has the potential to impact relationships seriously and it has impacted my relations as well.

    Even if you have tried to tell your parents or family, friends who just don’t understand how bad your panic attacks/anxiety attacks are and in the end, they just tell you to get over it?

    I have been there.

    Maybe you are struggling with and asking questions:

    How do I cope with constant failure anxiety?

    How do I deal with anxiety about not being perfect at everything I do? About studies, decision making, or even life?

    THIS IS A CONSTANT VIRAL LOOP IN YOUR BRAIN WHICH RUNS IN THE PAST AND FUTURE INCIDENTS.

    It’s essential to address the issues.

    It’s more crucial to understand how to recognize the signs or learn techniques to cope and manage this legitimate mental health issue in the future.

    SYMPTOMS OF ANXIETY:

    Symptoms include stress that’s out of proportion to the impact of the event, inability to set aside worry and restlessness.

    You may experience:

    Behavioral: hypervigilance, irritability, or restlessness.

    Cognitive: lack of concentration, racing thoughts, or unwanted thoughts.

    Whole-body: fatigue or sweating.

    Also common: anxiety, excessive worry, fear, feeling of impending doom, insomnia, nausea, palpitations, or trembling.

    SYMPTOMS OF DEPRESSION OR CLINICAL DEPRESSION:

    The persistent feeling of sadness or loss of interest that characterizes major depression can lead to a range of behavioral and physical symptoms. These may include changes in sleep, appetite, energy level, concentration, daily behavior, or self-esteem. Depression can also be associated with thoughts of suicide.

    You may experience:

    Mood: anxiety, apathy, general discontent, guilt, hopelessness, loss of interest, loss of interest or pleasure in activities, mood swings, or sadness.

    Behavioral: agitation, excessive crying, irritability, restlessness, or social isolation.

    Sleep: early awakening, excess sleepiness, insomnia, or restless sleep.

    Whole-body: excessive hunger, fatigue, or loss of appetite.

    Cognitive: lack of concentration, slowness in activity, or thoughts of suicide.

    Weight: weight gain or weight loss.

    Also common: poor appetite or repeatedly going over thoughts.

    STEPS TO SAVE YOURSELF AS SOON AS POSSIBLE:

    A. NON-PHARMA

    1. ELIMINATE NEGATIVE PEOPLE IN YOUR LIFE.

    It’s hard.

    Sometimes its close relatives or friends.

    I understand you can’t eliminate them but take a break from them for a month or so and spend time with only positive people.

    Ask out to lunch people you haven’t seen in years who are good, positive people.

    You will get envious of others, sometimes. My only request is to stop being envious.

    Always give good blessings to other people. It will make you happy.

    You know, emotions such as fear, sadness, anger, and more are quite common these days.

    It’s ok and natural to experience them but we can choose if we want to live with these emotions or not.

    Having the right tools to deal with these emotions which converts to anxiety is essential.

    Not very long ago, I learned this ancient Hindu practice called the Vasana Daha Tantra (which means “Vasana” are deep-seated subconscious tendencies that shape one’s attitudes and motivations, “daha” means to burn and tantra is a method or practice).

    This practice involves writing down on a piece of paper any unresolved emotional experiences you may have in your subconscious or any emotion that you are experiencing which you would like to get rid of.

    Once you have written it down, crumple the paper and burn it in any ordinary fire.

    Pick one unresolved emotional experience from the past or intense emotion that you are experiencing now, which is creating anxiety, and write it down and burn it down.

    I have tried this multiple times and I know when you properly have done this practice, it will give you a boost.

    When three things are balanced, you will be happy:

    Action: You will write your emotions on paper.

    Motivation: Once you start writing emotions on paper, you will start getting better and better, your brain will release a D.O.S.E. (dopamine, oxytocin, serotonin, and endorphins)

    Emotions: You can’t change the experience from your past life but you can change the entire emotions from that experience. Once you share your emotions on paper, you have intentionally release negative energy.

    Try this, and it will help you to win back your happiness.

    2. COGNITIVE BEHAVIORAL THERAPY(CBT)

    Before, Tony Stark died, he said, “No amount of money ever bought a second of time” but getting a therapist can save one life at a time.

    It will take courage to take this step but in the long term, it will help you.

    But you can.

    Cognitive-behavioral therapy (CBT) is a common type of talk therapy (psychotherapy).

    You work with a mental health counselor (psychotherapist or therapist) in a structured way, attending a limited number of sessions.

    CBT helps you become aware of inaccurate or negative thinking so you can challenging situations more clearly and respond to them more effectively.

    Anxiety can be a severe condition that requires the help of a licensed therapist. DON’T WAIT FOR IT.

    3. MEDITATION

    Anyone who has ever been in the grip of anxiety knows how intense it can be.

    According to the National Alliance on Mental Illness, an estimated 40 million adults in the U.S. (alone) have some kind of anxiety disorder.

    Worldwide, 1 in 14 people is affected.

    So if you feel like you’re the only one dealing with anxiety — and yes, that’s how isolating it can feel — anxiety is common and be assured you’re not alone.

    Understanding anxiety is the first step in managing it.

    In knowing its erratic nature, you can obtain a better sense of triggering situations and how your anxiety operates — and that’s where meditation comes in.

    There are many ways to do meditations practices but simple chanting “OM” for 10-15 minutes will help you but still take guidance from a therapist.

    4. YOGA

    There are many yoga poses that help release stress and anxiety.

    From Tree pose, triangle post, standing forward bend, to child’s pose, etc.

    Not only breathing exercises helps but performing these poses helps immensely.

    B. PHARMA

    Medicines.

    You have to meet a doctor/therapist who can prescribe medicines to you.

    Please don’t be afraid to reach out for help.

    You can reach out to a skilled therapist as well who specializes in anxiety management.

    That person can help you create a plan to address your symptoms so you can feel better.

    Disclaimer: I am not a doctor or a therapist. I have just shared my over here and trying to help at my capacity.

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