Generalized anxiety disorder is a condition wherein a person tends to worry too much with no apparent reason. People with anxiety disorder usually expect an upcoming disaster. They will also worry about work, school, family, money and their health all the time and these will either be an exaggeration of the real situation or an absolute fictitious apprehension.

Anxiety has numerous adverse effects to a person’s life. Anxiety disorder will make life more difficult for people suffering from the health condition. If untreated, it will begin to dominate the person’s mind and come in between his daily functions.

The symptoms of anxiety disorder are initially psychological in nature. But this can translate into physical symptoms if the condition is left untreated. The common symptoms of anxiety disorder are excessive tension and worry over something, probably a certain situation that doesn’t really call for it. The person will start to worry about unrealistic problems. She will begin to become restless and more nervous than usual. People with anxiety disorders will exhibit physical symptoms like excessive sweating, trembling, insomnia, trouble in concentrating, and unusual irritability.

Studies on anxiety disorder look at three risk factors that increase a person’s likelihood of developing anxiety disorder. Researchers found that some people are more genetically inclined to develop the condition than other people. A person’s brain chemistry also influences the onset of anxiety disorder. The abnormal condition of specific neurotransmitters in the brain results to poor or dysfunctional transfer of messages from one brain cell to another.  This results to an alteration of how the brain is supposed to function in certain situations. The environment also plays an important role. Stressful events and trauma can trigger the onset of anxiety disorder.

In the US, around 4 million people have been diagnosed with anxiety disorder. Different universities, research institutes and private organizations dedicate time, money and effort in determining the best ways of relieving anxiety disorder. Pharmaceutical drugs are often prescribed to people suffering from this health condition. For people who prefer to manage anxiety without being subjected to potential side effects of drugs for anxiety, there are several natural methods that can reduce the frequency and intensity of anxiety attacks.

1. Breath

   Breathing deeper than usual allows more oxygen to flow to the brain. This helps the brain receive and interpret messages better. During an anxiety attack, you can close your eyes and focus on your breathing. The exercise consists of letting the stress flow out with every breath. It is advised that each breathing cycle should be at least 6 seconds long. Breathe through your nose and exhale through your mouth. This allows more oxygen to flow to the system. After 5 to 10 breaths, you will start to feel more relaxed. Continue the procedure until you are fully in control.

2. Drink Herbal Tea and Avoid Caffeine

   The L-theanine found in herbal tea reverses the effects of caffeine and helps the body become more relaxed and focused. When you start to feel anxious, all you need to do is grab a cup of herbal tea instead of coffee and breathe the vapor with every sip. People with anxiety disorders are advised not to drink too much coffee since it contains caffeine which is known to excite the mind and promote a sense of tension. The relaxing aroma of herbal tea can also help you become more capable of controlling an anxiety attack. Common examples are chamomile, ginseng, and lemon grass teas.

3. Meditate

   Meditation helps you become more in control of your mind. You can start meditation through the guidance of an expert. And once you have become more familiar with the process of knowing how to focus on one object or thought in your mind without wandering, you can start doing it all by yourself.

4. Listen to Music

   Having a mix disc or a playlist containing music that helps you relax is a good preparation for sudden anxiety attacks. It really doesn’t matter what type of music you are listening to. It will all depend on your taste and your experience of which music best serves the purpose of alleviating an anxiety attack. The point is to have fun and divert your attention from things that will make you worry.

5. Aromatherapy

   Scents and natural essences have been found to uplift the spirit and help you relax. When meditating, try to associate the activity with a certain smell to make you feel more relaxed. You can always personalize the scent depending on your taste. If a certain fragrance becomes too strong and distracting, you can always choose a different scent. Remember that what matters most is what makes you feel better; mint can work for someone but may not for another.

6. Take a Walk

   Walking in a mall can be stressful. But a walk in the park or somewhere with a green scenery and fresh air can be very relaxing. Try to keep your mind off things and just enjoy the peace and quiet. Slowly notice how your arms move with every stride and also think about your breathing. A moment of peaceful thinking will give your mind the rest that it deserves and prepare it better for things to come.

7. Schedule Your Spa Day

   One of the best places to get a peaceful relaxation is the spa. Give yourself a treat and get a massage, a facial, dip your body in a tub of mud and then eat nothing but greens. This will give you a rest from the usual work-home routine. Note that anxiety disorder can be triggered by excessive mental exertion. Working too much work without time for rest or relaxation can overheat the brain; this will result to a higher risk of developing anxiety disorder. Overworking can also make you more susceptible to excessive worrying and even to diseases.

8. Clean Your Place

   There’s no place like home. And there’s no better place to get relaxed but in your own room. A room full of clutter may make it difficult to relax after a hard day’s work. Get rid of the things that you don’t need. Clutter will only create a sense of chaos and confusion. The actual act of cleaning can be relaxing.

9. Exercise

   Exercise will help you release the tension from your body. Studies have found that cardio exercises like biking and running can help in relieving anxiety. Burning excess fat is like getting rid of unnecessary worries in your mind. Exercising can be your form of physical release, while other people prefer to throw things against the wall.

Sources
healthyplace.com
stop-anxiety-panic-attack.com
medicinenet.com