Anxiety is part of the new millennium and it is becoming increasingly difficult to escape. It is a disorder that affects a large part of the population and debuts with different symptoms, such as irritability, restlessness, nervousness or concentration difficulties. That is why anxiety becomes conditioned in our routines and interferes in our relationships.
If you arrived to Pharmalime and can recognize any of these symptoms, it could be that anxiety is accompanying you. Apart from the medication that it's very helpful like Lorazepam (Ativan), Diazepam (Valium) or Clorazepate (Tranxene) we offer to you free tips that you can apply.
Practice diaphragmatic breathing
Breathing in through the nose and breathing out through the mouth. When breathing in, we do not inflate the rib cage, but we should try to inflate the diaphragm. We imagine that the lower abdomen and waist is a float and we have to inflate it. The aspiration should be done smoothly, dosing the air, as if we wanted to gently extinguish a candle. If we have control of the breathing, we will have control of part of the symptom.
10 minutes every day to practice relaxation
In the same way that happens with breathing, dedicating a few minutes a day to relaxation exercises helps to improve symptoms such as anxiety. There are relaxation techniques that are easy to learn and the benefits can be very great if they are introduced into our daily routine.
Do gentle sport every day
Exercise is very beneficial and has an important effect on anxiety. On the one hand, it releases endorphins, which produce a feeling of well-being, and on the other hand, it reduces nervous tension.
Take into account your diet
Products that are rich in tryptophan are those that naturally increase the secretion of serotonin. Some foods such as eggs, dairy products and vegetables such as cabbage, spinach and avocado contain high doses of tryptophan.
Control your thoughts
Surely, if you stop to reflect on the type of thoughts you have when you feel anxiety, you will identify some idea that is negative and irrational. This idea is the one that is triggering other negative emotions that lead to anxiety. Try to identify them and then modify them for more rational ones.
If you feel you need more help you are welcome to ask for our free pharmacist and doctor consultaton in pharmalime.net