How to decrease the symptoms of anxiety disorders?--8 Things that can Help reduce the intensity of Disorder

 "Nothing is permanent in this wicked world—not even our troubles"

~ Charlie Chaplin

This is not just a quote; it is the basic principle of this rushing world. The universe and everything in it, is mortal. Difficult situations, ups and downs of life come to evaporate and go away.  The thing which shouldn’t be vanished is hope, hope to get things back to normal. It is a coupon to win courage, strength, and recovery that’s why it is unaffordable to lose hope.

"Hope is the thing with feathers that perches in the soul And sings the tune without the words And never stops at all"

~ Emily Dickinson

To-do list

Many people think that anxiety can't be cured, remains with an individual until his last breath. To me, anxiety is a common phenomenon for all. Every individual faces Anxiety many times in his life on several occasions. This type of Anxiety doesn't need any treatment but the tactics to handle it.

On the other hand, people with anxiety disorders need treatment, hence, they suffer a lot in their life and need support, which is a hard nut to crack. So I have prepared a to-do list for all those, fighting with this disorder.

Read it to the end, implement it-you will realize improvement in your condition.

1. Learn about your disorder

Before everything, you should learn the sort of disorder you have. The more you know, the more prepared you will be to overcome the manifestations and diversions on the way.

Do whatever it takes, not to be reluctant to ask your psychologist any inquiries you may have. Remember, you are a key part of your therapy sessions to recover.

"Nothing can bring you peace but yourself."

~ Ralph Waldo Emerson

2. Follow your treatment plan

Most of the individuals start showing non-serious behavior towards their treatment when they begin to improve. Quitting the medication or treatment plan in a flash, can cause unpleasant results and can trigger mild or severe anxiety manifestations. Therefore, it is a recommendation to follow your treatment plan either it is for your physical health or your mental health because it is essential to get cured.

3. Avoid selective beverages and foods

Cut down on foods and beverages that are sweet or have caffeine and alcohol, for example, coffee, tea, cola, energy drinks, and chocolate...

These stimulants and depressants can change your natural state, causing anxiety to worsen than before. Indeed, caffeine can cause you to feel less exhausted, however, it can likewise increase uneasiness and anxiety.

Alcohol is a depressant that can make you act unreasonably.

Desserts, while delicious, can cause swings in your glucose level. It may fluctuate your mood and can show some negative effects on your personality.

Cut back as much as possible on each of these three to keep up good mental condition. Hence, it is just as important as physical health.

4. Take proper diet and exercise

Aerobic exercises like running and biking assist in releasing brain chemicals that cut down anxiety and nervousness and help to improve your condition. Along with these healthy activities, it is important to avoid above mentioned foods and take a proper diet to gain stability.

5. Make your sleeping pattern

Sleep problems and rest issues go hand in hand with anxiety disorders so make sleep a priority for yourself. Follow a loosening up sleep schedule and converse with your psychologist if you are still facing trouble sleeping.

6. Learn to relax

Stress management is a significant aspect of your anxiety disorder treatment plan. Things like yoga, meditation, mindfulness, or care can enable you to loosen up, following an upset day and may make your treatment work better.

It also helps an individual to kick out negative thoughts and think positively; a major aspect of a successful life!

"A positive attitude gives you power over your circumstances instead of your circumstances having power over you."

~ Joyce Meyer

Stress management and positive thinking can be challenging in certain anxiety disorders but CBT (Cognitive Behavioral Therapy) can be helpful in that case.

7. Make your diary

Writing down your thoughts, before the day is over may assist you to relax so you’re not thrashing around on edge the whole night. It is also a famous myth that writing your feelings, thoughts, confusion, ideas, goals, and also what you do and face daily, helps to feel relaxed, easy, and satisfied with your life.

To me, writing is the best therapy for all mental health issues. It is just like sharing problems with your friend or finding a companion who listens and pays attention to what you say… so, I highly recommend having a personal diary with whom you can share your everything.

8. Make a chart of emotions

The most interesting part of your to-do list is the chart of emotions. It is fun more than therapy. What you have to do in it, is to make a weekly table mentioning four day-parts in the first row… just like the table given below;

	MORNING	AFTERNOON	EVENING	NIGHT
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY

Now, start observing your mood and experiencing emotions according to this pattern and draw an emoji or simply write it in the subsequent cell. 

	MORNING	AFTERNOON	EVENING	NIGHT
MONDAY	😊	😍	😞	😞
TUESDAY	😍	😞	😢	😠
WEDNESDAY	😞	😠	😐	😍
THURSDAY	😐	😊	😍	😊
FRIDAY	😊	😠	😍	😐
SATURDAY	😐	😢	😐	😊
SUNDAY	😍	😊	😠	😢

After 3 to 7 days, you have to analyze your mood during the whole week and come to the conclusion. If you are experiencing a specific emotion more than normal then there is a need to contact a psychologist, otherwise, it is ok to experience multiple emotions in a day.

Outlook

Many people think that anxiety can't be cured, it remains with an individual until his last breath but according to me, anxiety is a common phenomenon to all. Every individual faces anxiety many times in his life on several occasions and this type of anxiety doesn't need any treatment but the tactics to handle it.

On the other hand, people with anxiety disorders need treatment, hence, they suffer a lot in their life and need support, which is a hard nut to crack. So I have prepared this above-mentioned list for all those, fighting with this sort of disorder.

Try to follow the guidelines given in it and don’t forget to give your wealthy opinions and valuable feedback in the comment section given below.