How To Deal With Anxiety Without Medication
Hopefully by now you are experiencing less severe anxiety symptoms and improved quality of sleep, past articles I shared with you how to do the elimination diet which would identify your trigger foods. Last article I shared with you some coping techniques to help you improve your quality of sleep. In this article I will share with you one of those coping skills I mentioned in my last article for anxiety and sleep.
You just have to stop letting them control you
Anxiety And Sleep
Most people who have a chronic sleep problem which is not from a physical illness most likely is from your high anxiety levels, one of the most common symptoms from your anxiety preventing you from sleep is your mind will not relax and allow you to sleep. The technical medical name for this is “Racing Thoughts”, often this is just what the name suggests. Your having random racing thoughts going through your mind keeping you unconsciously from being able to relax your mind and get to sleep. Sometimes these thoughts are problems in our lives we are battling, other times we are not even aware of what these thoughts really are. Many times because of your anxiety, these thoughts are racing through your mind as such speeds you do not even realize what these thoughts might be. I myself battled with this for most of my life, this is very frustrating and scary to experience with the feeling you have no control over your mind.
you’ll always get what you’ve always got.
Diet And Sleep
Back to our diets and our trigger foods, throughout our day we must eat to have energy to do the things we need and want to do. When we are eating trigger foods all throughout our day, these foods build up our anxiety levels as the day goes by and by bedtime many of us are at our highest anxiety levels of our day. If you have not done an elimination diet you really should give this a try, identifying your trigger foods are a very huge part of learning how to deal and control your anxiety. At first the elimination diet might seem like a waste of your time, but believe me everyone who experiences chronic anxiety does have triggers from their food. Most people with chronic anxiety do what when they become anxious, most of us eat because this makes us feel better. On the other hand if you are putting more trigger foods into your body when your anxious, this will only make your anxiety levels much higher. That is one of the reasons you must find your trigger foods, otherwise you may never learn to deal with your anxiety as well as you could.
Sleep And Health
Your quality of sleep is just as important if not more important then your diet, these two go hand in hand when it comes to managing your anxiety. When your not managing your diet and eating too many trigger foods, this will flare up your lack of quality of sleep. When your not sleeping as well as you should, often for most of us we eat less healthy diets which only is throwing wood in the fire. I can not stress how important these two factors are to improve your anxiety and your sleep, these first two steps are a must you can not cheat on them.
Research has shown that attempting to control unwanted thoughts,
typically results in increased intrusions of those thoughts.
Easy Relaxation Techniques
The relaxation techniques I shared in past article on improving your sleep are the easiest relaxation techniques, today I will share with you how to add visualization into your evening bedtime rituals. You really do need to get a bedtime routine when you have a chronic sleep problem, by doing this your body naturally will become sleepy at the same time each night and you will experience a better quality of sleep.
you need to take at least one hour before you wish to get to sleep to start your bedtime routine, that means no television or computer or anything which will stimulate your brain. At first this might make you more anxious, it did me for a while but I stuck with it and with time and patience it has worked for me. People like us with chronic anxiety feels our best when we are busy doing things, people with high anxiety are the worse people for getting enough quality sleep.
You will more likely feel more anxious at first starting this technique, you more likely also will feel kind of stupid possibly but stick with it and with practice and persistence you will master this technique. After a while this will become so naturally you will not even realize your still doing this technique, this is probably the simplest and one of the most effective techniques for anxious people.
Everyone has what is referred to as a safe place, for me my place is the tropical island with white sandy beaches and blue skies. Have I ever experienced this place in person, never but in my mind during my visualization that is the place I love to be. To make this even more effective you can purchase beach music on cd’s or dvd’s whichever you prefer, you start by sitting in your most comfortable chair or laying on your bed if that works better for you. At first I had to do mine in a comfy chair, because soon as I lay down in my bed in the past I become extremely anxious. You just start to imagine your safe place and the sounds you would hear when you are there, at first you will experience difficulty with those nasty racing thoughts interrupting you. Just allow the racing thoughts to pass and start once again visualizing your special safe place and the sounds you would hear while you are there, in time this will provide you with a much relaxed feeling. Do not be discouraged at first, your anxious mind will be fighting you at the beginning not allowing you to relax and visualize as well as you would like. This is very normal for anxious people like us, just keep doing your visualization as often as you can and it will become natural. You can use this technique anytime your feeling overwhelmed or anxious, just find a quite place to visit your safe place and magically in time you will melt your anxiety away. At first you will notice just a little improvement and more likely like myself short term relief, do not allow this to discourage you keep with it and you will learn this technique.
I have faith in you to improve you anxiety without medication, keep focused on your diet trigger foods and if you must do the elimination diet from time to time. Practice visualization as often as needed and as often as you have the time, next article we will learn another anxiety coping skill. As you learn more coping skills, you will find out which ones works the best for you. Remember never give up, you are well worth all the work it takes to learn now to deal with you anxiety without medication. Reread my past articles as needed to refresh everything I have shared with you, keep fighting your anxiety and you too will be in control.