Treat generalized anxiety disorder with no medication.
Generalized Anxiety Disorder is a mental health condition where you feel anxiety that is not normal.This anxiety can have a negative impact on your relationships and self-worth.Doctors and mental health professionals recommend treating GAD with non-medication methods before taking medication.Making lifestyle changes, learning relaxation techniques, and therapy are some of the things that may be included.A therapist can help you learn relaxation techniques and make lifestyle changes to help treat generalized anxiety disorder without medication.
Step 1: You can find a mental health professional.
Psychotherapy is a common treatment for generalized anxiety disorder.To get the most out of your therapy sessions, you need to find a mental health professional that you can trust.You can choose from many different mental health professionals.There are psychologists, psychiatrists, licensed professional counselors, and social workers that you can choose from.The therapist you choose should have professional degrees and certifications.You should look for a therapist who specializes in anxiety disorders.
Step 2: Talk about therapy.
In a safe environment, you can talk to your therapist.Your therapist will encourage you to talk about your anxiety.If you don't know what causes your anxiety, you can talk about it with different people in your life.Your therapist will listen to you talk and provide a supportive environment for you to explore difficult and uncomfortable topics.Your therapist will give you feedback.
Step 3: Set goals.
After talking about your issues, you and your therapist will decide what will help you the most.For your sessions, you can set clear goals for yourself and your therapist.You can make a goal to face something that causes anxiety.You can set goals for how many new things you try.As you work with your therapist to combat your anxiety, you can set goals to reach over the next weeks or months.
Step 4: Go away from cognitive behavioral therapy.
Cognitive behavioral therapy is the most common therapy used for generalized anxiety disorder.Changing negative thoughts and behaviors into positive ones can be done with the help of a therapist.A short term treatment is called CBT.You will learn how to do things you have avoided due to anxiety.If you face your anxious thoughts, you will try to change them to something better.You can learn how to stop worrying during CBT.
Step 5: Hypnotherapy can be used.
Hypnotherapy is an alternative treatment for GAD.The licensed hypnotist can speak to your subconscious mind, which is where your beliefs reside.The hypnotist can help you change your feelings about things, which can make you feel less anxious when you do certain things.Many people with anxiety disorders think that hypnotism is ineffectual, but many have seen improvements.This is what makes it an alternative medical treatment.
Step 6: Use the five senses to calm yourself.
You can reduce your anxiety by learning how to calm yourself.It is possible to focus on the five senses.It is possible to find something soothing to think about with the help of the physical senses.You can look at things that make you happy.Listen to calming music, or sing along with your favorite song.You can listen to the birds or the ocean outside.It's a good way to use aromatics.You can use lavender or a calm oil blend.You can bake to fill your home with comforting smells.You can eat a treat or drink tea.If you want to focus on the taste, do this slowly.
Step 7: Improve your breathing skills.
Negative side-effects of anxiety include rapid heart rates, shortness of breath, and tense muscles.Breathing exercises can help with dizziness and lightheadedness.Deep breathing can calm you.The person is sitting in a chair.If youhale through your nose, you'll get a count of five to six.exhale slowly through your mouth for six to seven counts after holding the breath for four counts.10 times.This may be hard at first.It will take practice, but it is very effective.
Step 8: Try progressive muscle relaxation
The technique of progressive muscle relaxation is helpful for anxiety.Increased stress and anxiety can cause your muscles to become tense.A progressive muscle relaxation is when you go through your body tensing and releasing muscles.Lying in a comfortable position is how to perform this.The muscles in your feet need to be tensed.Relax.It's important to pay attention to how your body feels during this.Slowly move up your body, releasing targeted muscle groups until you reach your head.
Step 9: Realize.
You can use meditation to manage your anxiety disorder.It is possible to calm your mind and body with meditation.It can be difficult with anxiety to find a sense of inner peace.You can meditate anywhere.It's possible to meditate on your own.As you let go of all your thoughts, close your eyes.Guided meditation can be used to manage anxiety.There are many online videos and sound files that show you how to meditate.Guided meditation can help you get to sleep and combat anxiety.
Step 10: It's good to do yoga.
Breathing exercises and meditation are included in yoga.Studies show that yoga reduces anxiety symptoms.You can do yoga at home or at the gym.You can buy yoga videos online.There are yoga programs for reducing anxiety.You can do yoga regardless of fitness ability or age.
Step 11: It's a good idea to be active.
One of the most effective anxiety-reducing strategies is exercise and physical movement.Exercise helps to relieve stress and tension.The brain becomes more resistant to anxiety when it is physically changed by exercise.Each day you should do at least 30 to 45 minutes of activity.If you want to do exercise that works your whole body, try walking, running, dancing, or swimming.
Step 12: It's a good idea to avoid coffee.
It can make your anxiety worse.It can affect your sleep.These things can make you feel tired.If you want to eliminate it from your diet, try to reduce the amount of coffee you drink.Decaffeinated coffee, tea, and sodas can be replaced with herbal teas, seltzer waters, or regular water.
Step 13: Don't smoke and drink.
Smoking and alcohol can make you anxious.Drug use can make your anxiety worse.Nicotine in cigarettes affects your body in a similar way to caffeine.Try to eliminate these things from your diet.Talk to your doctor if you have trouble with this.
Step 14: Get a good night's sleep.
Insomnia is a symptom of generalized anxiety disorder.anxiety can be caused by not getting enough sleep.You are more vulnerable to stress and anxiety if you don't get enough sleep.Try to go to sleep at the same time every night.If you want to sleep, try yoga, breathing exercises, or guided meditation.