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Important Aspects of Anxiety Disorder Treatment

 Although anxiety disorders are common and affect normal human life, they are treatable and there are various effective treatments. Treatment of anxiety disorders can be done from several aspects such as: physiological, emotional, behavioral, psychological, interpersonal, ego, and spiritual.

Important Aspects of Anxiety Disorder Treatment

Physiological Aspect

The first aspect of treating anxiety disorders is physical. Improve breathing technique, stop shallow chest breathing. Perform mouth breathing and hyperventilate for more abdominal breathing, which increases oxygen supply to the brain and muscle tissue. Do 20-30 minutes of relaxation exercises regularly every day. The exercises can include progressive muscle relaxation, meditation, yoga, listening to relaxing music, and more.

Change your eating habits, cut down on substances that cause anxiety and stress, and add some supplements to deal with anxiety. Reduced food categories: caffeine, nicotine, stimulants, salt, preservatives, hormones contained in commercial red meat and poultry, various types of simple sugars, fast food and junk food, etc. While suitable foods are: Fruits (not various fruit products with added sugar), complex carbohydrates, vegetarian foods, vitamins B and C, calcium, herbs, amino acids, melatonin, etc.

Emotional aspect

Treatment of anxiety disorders can also be done from the emotional aspect. Understand the manifestations of emotional suppression: Unprovoked, vague feelings of restlessness and anxiety are a clear feature; headaches, ulcers, high blood pressure, asthma, etc. is the result of chronic emotional accumulation; Muscle stiffness and tightness are also common symptoms of repressed emotions. Observe yourself and identify your true emotions. First allow yourself to relax, and focus your attention on the position on your body where the emotion is generated, and observe your true emotion from a side-by-side perspective. Expressing emotions whose purpose is “letting go”. So sharing with others, writing, screaming and crying, or any other suitable release method is possible.

Behavioral Aspect

Disconnect between physical symptoms and worrying thoughts. For example, when you have a panic attack, you always tell yourself: "I can't do this, I'm going crazy.". Therefore identify the cause of the panic and throw it away. When an anxiety disorder occurs, tell yourself: "This feeling is really uncomfortable, but I can fully accept it", "This is not an urgent matter, I have time. Take your time to think about what needs to be done now”, “ This is just my chance to learn to face my fears." When an attack occurs, actively and consciously focus on certain items, such as magazines at the checkout, own shoes, etc., that help increase your sense of reality. Do some simple activities, such as chewing candy rubber, counting down to one hundred digits, counting people in line, counting money in wallets, playing rubber bands, singing, etc.

Psychological Aspect

Treatment of this anxiety disorder involves identifying your own type of negative self-talk. Is it what causes anxiety, causes low self-esteem, causes depression, or causes chronic stress and burnout. Once you find it, use pen and paper to make a scripted list of your dialogues, jot down all the sentences you usually use, and rebut them one by one. For example, What evidence is there to support this claim?, Is it always true?, "What are the chances of this happening?, Do I look at the problem comprehensively and objectively? Avoid using negative expressions, for example instead of saying: I shouldn't be afraid to speak in meeting, better use I need to be able to speak in a meeting calmly.

Aspects of the Self (Self-Esteem)

Perhaps you were fortunate to have received acceptance, attention, and love from your parents, thereby laying a solid foundation for your self-esteem, freeing you from your constant insecurities as an adult. So your way to boost your self-confidence is as easy as making small changes in attitudes, habits, and beliefs. Developing supportive relationships can also help increase self-esteem and reduce anxiety disorders. Since self-esteem is something that can only be built from within, our sense of self-worth is largely influenced by our important relationships. Others may not give you satisfaction and confidence, but their acceptance, respect, and approval of you can reaffirm and strengthen your positive attitude and positive feelings about yourself.

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