Anxiety is a common mental health problem that can have a major impact on a person’s daily life. Luckily, there are therapies and techniques like cognitive behavioral therapy, Art therapy, and breathing exercises that can help you manage your anxiety and improve your quality of life.
Keep reading to learn about seven effective therapies and techniques that have proven to improve anxiety.
1) Cognitive Behavioral Therapy
CBT is a type of therapy that can help you manage anxiety. It works by helping you identify and change the negative thoughts and behaviors that make your anxiety worse.
In CBT, you will learn to challenge your irrational beliefs, develop healthier coping mechanisms, and gradually face the situations that make you anxious. CBT is a proven way to manage anxiety and build resilience.
2) Exposure Therapy
Exposure therapy is a type of therapy that helps people face their fears. It works by gradually and repeatedly exposing people to the things they are afraid of in a safe and controlled environment. Over time, this helps people get used to their fears, and they become less anxious.
For example, if someone is afraid of heights, exposure therapy might involve starting by looking at pictures of tall buildings. Then, they might go to a low floor of a building and look out of the window. Eventually, they might work up to going to the top of a tall building.
Exposure therapy can be a very effective way to treat anxiety disorders. It is important to work with a therapist who can help you develop a safe and effective exposure plan.
3) Acceptance and Commitment Therapy
Acceptance and Commitment Therapy (ACT) is a type of therapy that helps people learn to accept their anxiety and live a fulfilling life despite it.
ACT teaches people that anxiety is a normal part of life and that they don’t have to fight it. Instead, they can learn to accept their anxiety and focus on living the life they want.
ACT also helps people identify their values and commit to living a life that is aligned with those values. This can help people to feel more in control of their lives and reduce their anxiety.
ACT is most effective when a person’s anxiety is not caused by coexisting mental health conditions like post-traumatic stress disorder or borderline personality disorder.
Sometimes, a doctor may prescribe medication to help people manage anxiety symptoms, especially if their anxiety is severe.
Medications like SSRIs and benzodiazepines can help people feel calmer and less anxious. However, it is important to remember that medications can take weeks to provide results.
Natural medications such as cannabis are a great alternative or additional prescription that can be used for immediate results. The downside of cannabis is that it may not be legal in every state and some states. (learn more about state laws and reciprocities at Veriheal.com)
Yoga is a way to move your body and breathe in a way that can help you relax and feel better. It combines physical postures, breathing exercises, and meditation.
Regular yoga practice can help to reduce anxiety by:
- Helping you to relax and de-stress
- Increasing your awareness of your body and your breath
- Making you feel better about yourself overall
There are many different styles of yoga, each with its own focus. Some styles of yoga, such as Hatha and Vinyasa, are more active and focus on physical postures. Other styles of yoga, such as Restorative yoga, are more gentle and focus on relaxation.
6) Breathing Exercises
When you’re anxious, your body goes into “fight or flight” mode. This means that your heart rate increases, your breathing becomes shallow, and your muscles tense up. Deep breathing exercises can help to reverse these effects and calm your nervous system.
There are many different deep breathing exercises that you can try. Two popular techniques are diaphragmatic breathing and the 4-7-8 technique.
Diaphragmatic breathing is a type of deep breathing that engages your diaphragm, the muscle that separates your chest from your abdomen. You can learn how to use diaphragmatic breathing here.
7) Music and Art Therapy
Art and music therapy can help people with anxiety to express their feelings and improve their mood.
These therapies are especially helpful for people who find it difficult to talk about their feelings. Art and music can be a therapeutic way to cope with and process anxiety.
People with anxiety can use art to express their feelings in a way that they might not be able to with words. They can also use art to learn new coping skills and to build self-confidence.
Music therapy can be used to help a person relax and express their feelings. Music can also be used to help people with anxiety learn new coping skills and to connect with others.