Understanding The Counseling Process

Understanding The Counseling Process

5 Things You Can Do Today To Combat Anxiety Without Medication

Timmothy Washington

Sweaty palms, pounding heart, racing thoughts, a lump in your throat, irrational fear and worry that impede everyday situations—these are all symptoms of anxiety. According to Medical News Today, anxiety disorders are the most common mental illness in this country with as many as 40 million sufferers. If you happen to be one of the individuals who have been diagnosed with anxiety, you may have tried a lot of prescribed remedies to help. However, there are also natural things you can do in your everyday life that can negate the negative symptoms of anxiety. 

1. Get plenty of exercise. 

Exercise can do a lot to help boost your mood. Getting your heart rate pumping and blood flowing is actually a good way to encourage the production of natural "feel-good" elements like serotonin. However, getting exercise and moving around can also help some people feel less anxious. During exercise, you have to focus more on your breathing and what you are doing, which can help divert your attention from your anxious feelings. 

2. Eliminate caffeine from your diet. 

Caffeine may be a normal part of your daily routine, but if you have been diagnosed with an anxiety disorder, it is best to reach for decaf instead. Caffeine can elevate your heart rate and make you feel a little more anxious and jittery than usual. 

3. Try aromatherapy. 

Research has proven that aromatherapy can actually be a naturally effective way to reduce some of the symptoms of anxiety. Frankincense and lavender essential oils are two good options to try in an oil diffuser if you are feeling an anxiety attack coming on. 

4. Practice mindful meditation. 

Mindful meditation involves focusing your mind on something else other than the thoughts you are thinking or the feelings you are feeling. You may choose to focus your mind on a soothing and repetitive sound, a visual image, or something else. 

5. Breathe deeply. 

Deep breathing is one of the first things that an anxiety counseling professional will tell you about when it comes to naturally combating anxiety. Deep breathing does a few things. One, it forces you to focus on the pattern of your breathing. Secondly, it forces you to slow your breathing down, which can reduce your heart rate slightly and help you feel a little more calm. When you feel anxious, it is common to take short and rapid breaths that make your heart and lungs work harder. 


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About Me
Understanding The Counseling Process

When I first started understanding my anxiety, I realized that I wasn't capable of taking care of the issue on my own. Instead of trying to quietly navigate my condition, I decided to start working towards understanding the counseling process. I focused on finding the right counselor, and then I worked hard in therapy day in and day out. This blog is all about understanding how counseling can help, because I know how much it helped me. You never know, by talking with the right person and tackling your issues head-on, you might be able to enjoy a more fulfilling life.