The Best way to Manage and Reduce Anxiety
Anxiety is a common mental health issue that impacts millions of people globally. While experiencing anxiety from time to time in response to stressors is common, excessive or chronic anxiety can negatively affect a person’s quality of life. Luckily, there are various ways to reduce and manage anxiety, ranging from natural strategies to medicines when needed.
In the further lines, we will explore what anxiety is, its types, and how to manage naturally. We will also provide details on commonly prescribed anxiety medicines such as Valium, Xanax, Alprazolam, Diazepam, Lorazepam, and Clonazepam. To dive into the depth of the topic, keep reading.
What is anxiety
Anxiety is your body’s natural reaction to stress. It’s a feeling of dread or apprehension about what’s to come. For instance, going to a job interview or giving a speech on the first day of school may make some people anxious and afraid. However, if your anxiety symptoms are acute, last for at least six months, and interfere with your life, you might have an anxiety disorder.
Types of Anxiety
There are various types of anxiety, such as
GAD (generalized anxiety disorder)
GAD is characterized by excessive and persistent concern over a variety of facets of life, including relationships, jobs, and one’s health. People with GAD frequently struggle to control their anxiety and may exhibit physical symptoms like restlessness and muscle tension.
SAD (social anxiety disorder)
SAD, also called social phobia, involves a strong fear of social situations and scrutiny by other people. SAD sufferers can avoid social problems which may impede their professional and personal growth and lead to isolation.
Panic disorder is characterized by unexpected and recurrent panic attacks, which are sudden surges of extreme fear and physical symptoms like chest pain, rapid heartbeat, and sweating. People who suffer from panic disorder generally worry about having another panic attack, which causes them to engage in avoidance behaviors.
OCD (obsessive-compulsive disorder)
Obsessions (intrusive thoughts) and compulsions (repetitive behaviors) associated with OCD are distressing, ongoing, and persistent and are intended to lessen anxiety. These compulsions and obsessions may seriously interfere with daily life.
PTSD (post-traumatic stress disorder)
PTSD may develop after being exposed to a stressful experience. Flashbacks, nightmares, intrusive thoughts, and extreme anxiety are some symptoms. People with PTSD can feel emotionally numb and avoid things that remind them of the incident.
Specific phobias are irrational and intense fears of particular situations or objects, such as spiders, snakes, heights, or flying. Avoidance is a common coping strategy for people with specific phobias.
How can you manage anxiety naturally?
Natural ways are generally safe to use, and they may provide you relief from pain. Here are some ways that you can try-
Physical exercise may help lower anxiety symptoms. Some researchers say high-intensity exercise can be more beneficial and effective than low-intensity regimens. Exercise can also help with anxiety caused by stressful situations. You should engage in exercise daily as it may improve overall mental well-being and provide you relief from anxiety.
Mindfulness meditation involves concentrating on the current moment without judgment. It may help lower anxiety by enhancing self-awareness and promoting relaxation. Daily practice may lead to greater emotional resilience.
A broad range of meditation styles, including meditation and mindfulness during yoga, can help.
Deep breathing exercises
Deep, slow breathing techniques, like diaphragmatic breathing, may activate the body’s relaxation response. This simple practice may be done anywhere, and it’s effective in treating anxiety and providing relaxation.
Having too many commitments at once can make some people anxious. These could involve work, family, and health-related activities. Having a plan for the next essential action may help keep this anxiety at bay. Effective time management techniques may help people to manage anxiety. Additionally, some people discover that breaking up larger jobs into more manageable steps enables them to complete those things more stress-free.
Smelling calming plant essential oils may help ease anxiety and stress. Specific scents work better for a few people than others, so consider experimenting with different options. Limited research says that lavender can be beneficial in treating anxiety disorders.
Many herbal teas claim to help with anxiety and promote sleep. Few people find making and consuming tea soothing, but some teas may have a more profound impact on the brain that results in reduced anxiety. Results of a small 2018 trial suggest that chamomile may change cortisol levels, a stress hormone.
Many herbal supplements claim to lower anxiety, the same as herbal teas. However, little scientific proof supports these claims. It is essential to work with healthcare experts about herbal supplements and their possible interactions with other medicines.
Diet and nutrition
A wholesome and balanced diet rich in whole foods, such as vegetables, whole grains, and fruits, may support mood regulation and brain health. You should avoid taking excessive alcohol and caffeine as they may exacerbate anxiety.
Sleep plays a major role in reducing anxiety. You should get at least 7-8 hours of sleep daily.
While these natural strategies can be beneficial for many people, few may need additional support via medications. Let’s explore the most prescribed anxiety medications.
Best anxiety medications
Xanax relates to the benzodiazepines class of drugs. It is mainly used to treat short-term anxiety symptoms. This drug may also treat panic disorders with or without dread of situations and places that may cause helplessness, panic, or embarrassment.
This drug functions by boosting the effects of a neurotransmitter known as GABA, which has a soothing impact on the user’s brain. Due to its possibility for withdrawal symptoms and dependence, it’s generally prescribed for short durations.
Valium is another well-known benzodiazepine prescribed for anxiety, seizures, and muscle tension. This drug enhances the effects of GABA, the same as Xanax. Valium is also prescribed for short-term usage due to its possibility of dependence.
Alprazolam is the generic version of Xanax. It may also be helpful in treating anxiety. The mechanism of action of Xanax and Alprazolam is precisely the same.
The benzodiazepine Lorazepam, which is similar to Xanax and Valium, is used to treat anxiety disorders and anxiety brought on by depression. It has a relatively quick onset of action and is generally prescribed for short-term use.
Diazepam is a drug classified as a benzodiazepine. It is the generic version of Valium. This medicine is generally prescribed to treat anxiety disorders and related symptoms.
Clonazepam is another benzodiazepine, and this drug also helps treat anxiety disorders, panic disorders, and particular types of seizures. It requires less frequent dosing because its action lasts longer than that of some other benzodiazepines.
Benzodiazepines like Xanax, Valium, alprazolam, Lorazepam, and Clonazepam can effectively relieve anxiety symptoms. It would be best to take them with precautions and under the guidance of experienced healthcare experts. They may examine your condition and prescribe you suitable medicines.
I hope you find this blog helpful. We have mentioned essential facts about anxiety and its treatments. You may try natural remedies to treat your anxiety naturally. Besides, we have mentioned a few effective benzodiazepines that may help you to treat anxiety in a short period. As mentioned, you should take them after consulting an experienced healthcare expert.
Q1: Can anxiety be completely cured?
Anxiety is a manageable condition, but a complete cure depends on individual factors and the type of anxiety disorder. Many people with anxiety experience major relief and improved quality of life through therapy, medication, and lifestyle changes. However, some may continue to manage symptoms over time.
Q2: How long does it typically take for anxiety medications like Xanax or Valium to start working?
Benzodiazepines like Xanax and Valium typically have a relatively rapid onset of action and may start working within 30 minutes to an hour after taking them. However, the duration of their effects may vary.
Q3: Can I drink alcohol while taking anxiety medications like Xanax or Valium?
You should avoid taking alcohol while using anxiety medicines like Valium or Xanax. Both alcohol and benzodiazepines can have soothing effects on the CNS. If you combine them together, they may raise the risk of negative effects, including respiratory depression.
Q4: Can I combine natural anxiety management techniques with prescription medications?
In many cases, natural anxiety management techniques can complement prescription drugs. You must consult a healthcare expert as it helps to ensure they are compatible and safe when taken together.
Q5: Are there any lifestyle changes that can help manage anxiety?
Several lifestyle changes can help manage anxiety, including regular exercise, a balanced diet, proper sleep, stress management techniques, and avoiding excessive caffeine and alcohol. Additionally, seeking social support and practicing relaxation techniques can be beneficial.
Q6: Can anxiety be hereditary?
Evidence suggests that genetics may play a role in the development of anxiety disorders. If you have a family history of anxiety disorders, it may increase your risk of developing one as well. However, environmental factors and life experiences also contribute to the development of anxiety.
Q7: Can untreated anxiety lead to other health problems?
Untreated anxiety may potentially lead to other health problems. Chronic anxiety is connected with a higher risk of conditions such as cardiovascular issues, gastrointestinal problems, and compromised immune function. You should seek medical help as it relieves anxiety and improves your overall health.