Is anxiety, stress or depression ruining your life? Do you believe that there are no answers? And are those “quick fix” approaches failing to deliver results?
Perhaps it’s time to consider a new approach to anxiety relief…
…and most importantly, one that specifically works with your personality type.
The National Institute of Mental Health reports that close to 20% of the US suffers from at least one kind of anxiety.
That means there is more than one type of anxiety.
In fact, the list includes:
- Generalized anxiety
- Social anxiety
- Obsessive-compulsive disorder
- Separation anxiety
- Panic disorders
- Specific phobias
How Your Gender Plays a Role
Brain & Behavior published a review that showed results of research already done on anxiety.
The review studied previous studies to identify social groups more prone to anxiety.
According to previous research, women were almost twice as likely to be affected by anxiety disorders as compared to men.
Why Your Health Matters
They also identified other groups of people at higher risk.
This includes people with chronic diseases, such as:
- Heart disease
- Individuals younger than 35
Whilst gender, age, and health are effective predictors of developing anxiety, there is a third factor to consider:
There are 3 types of people who are more at risk from anxiety.
In a moment, we will reveal the cause of anxiety for each personality type.
And most importantly, which treatment of anxiety relief works best.
The type of introvert that we are referring to here is someone who only enjoys the company of a select few.
In order to prevent yourself from feeling emotionally drained, you need good quality time with yourself.
Cause of Anxiety in Introverts
At times, prolonged social exposure, is enough to induce feelings of social anxiety.
Not surprisingly, research shows introverts are at a higher risk of anxiety and depression as compared to extroverts.
This 2002 study reveals that introverts formed about 75% of the depressed population.
The researcher also theorized that if the introversion persists, it can trigger depression.
Anxiety Relief for Introverts
If you experience anxiety when you consider socializing, try to understand the importance of human connection.
Social connection is necessary for emotional support and good mental health.
The more isolated and out of touch you feel, the deeper your existing anxiety might go.
It is better to seek a specialist who can work with you and help you develop interpersonal skills.
Related: 10 Depression Coping Skills
As the name suggests, perfectionists will focus on being perfect in some way.
This can make it difficult for you to make mistakes or allow others to do the same.
Such individuals also have trouble receiving criticism because it feels personal to them.
Cause of Anxiety in Perfectionists
No matter how much of an effort you exert, you feel as if you are not good enough.
At times, this can lead to stress – of both mental and physical kind.
The anxiety that you continue to feel also has to do with what others think of you.
Due to the high level of expectations and standards, constant disappointment is a common occurrence.
It doesn’t come as a surprise that perfectionism, anxiety, and depression are closely linked.
An article was published in the Times in 2004 which examined this relationship closely.
It suggested that the absence of any kind of satisfaction in their lives, made perfectionists more likely to suffer from anxiety.
Anxiety Relief for Perfectionists
If you’re a perfectionist, then you must be familiar with the anxious feeling of striving to be perfect.
If things haven’t progressed to depression yet, they soon might.
Therefore, you need to attempt two things:
1.You need to seek a therapist who will help bring down the level of your expectations to a realistic one.
2.You must then endeavor to keep your expectations at this level.
Creative people are also considered dreamers.
However, their daydreams can keep them from maintaining the focus needed in order to get ahead in life.
At times, this fanciful behavior can even have a negative effect on their relationships.
Such individuals often choose artistic professions, such as painter, poet, performing artist, writer, or musician.
They are prone not only to anxiety, but also depression and bipolar disorder.
Cause of Anxiety in Creatives
A CNN article linked creativity to mood disorders.
And this observation is further substantiated by what Kay R. Jamison wrote in her memoir.
A psychiatry professor at Johns Hopkins University, she mentions at least 20 studies in her memoir, ‘An Unquiet Mind’.
These studies show that creative people are at a higher risk of developing bipolar and depressive illnesses.
In fact, according to The American Foundation for Suicide Prevention, poets and writers are four times more likely to suffer from anxiety.
Anxiety Relief for Creatives
If you are one of these people, then you must let your talent be your medicine.
Think of it as a gift and an outlet to express your emotions.
But do so in a way that will help you find emotional stability.
Believing that too much of euphoria or mania is the root of creativity can lead to these disorders.
Therefore, you need to find a therapist who can help you find that balance.
General Anxiety Relief Tips
1. Take Deep Breaths
When you feel anxiety setting in, practice deep diaphragmatic breathing.
This will help you relax instantly.
Breathe in deeply, hold it for four counts, and exhale slowly.
2. Go for a Walk
Walk for at least half an hour each day.
This will stimulate the release of endorphins and provide immediate anxiety relief.
In addition, walking provides ‘sensory distraction’ as your brain has to process an ever-changing environment.
This is one reason why walking in nature is so therapeutic.
Going for a stroll helps to regulate your breathing and balance your oxygen and carbon dioxide (CO2) levels.
Although panic attacks may feel as if you’re deprived of oxygen, your body is in fact starved of CO2.
Walking helps to rebalance this CO2 deficit, as any form of movement creates more CO2.
3. Get Plenty of Sleep
Getting a good night’s sleep is of paramount importance.
Try listening to soothing music to help you fall asleep.
Aim for between 7 – 9 hours of sleep each night.
4. Be Realistic
Try to reason with your unhelpful thoughts.
You will quickly discover that most of them are unrealistic and unlikely to happen.
Reframing them into something that is more accurate will help with your anxiety relief.
5. Use a Support Group
Effective anxiety relief should target the cause of your disorder and the right anxiety relief remedies.
However, don’t walk this path alone. Enlist the support of your friends and family.
A good therapist is also highly recommended.
6. Go Outdoors
30 minutes of natural daylight each morning will help reduce your anxiety and cope better with stressful situations.
If your geographical location makes this difficult, you can always invest in a lightbox.
Lightboxes mimic the wavelength of natural sunlight and help alleviate SAD, anxiety, and depression.
7. Keep a Journal
Anxious people are prone to rumination.
And if left unchecked, this unhealthy pattern of thinking is sure to worsen anxiety.
You can easily break this pattern by journaling your thoughts.
Documenting your thoughts offers introspection and self-examination without indulging in rumination.
Writing down your feelings will also provide clarity and allow you to work through your concerns in a healthy way.
8. Use Omega 3’s
Supplementing your diet with Omega 3’s helps anxiety relief in two ways.
Firstly, these essential fatty acids increase the functionality of serotonin – a neurotransmitter which plays a critical role in reducing anxiety.
Secondly, omega 3’s help to regulate the areas of the brain responsible for motivation and healthy emotions.
Exercise is a great mood-boosting tool and crucial for mental fitness.
Even as little as 5 minutes can trigger anxiety relief.
Choose a form of exercise that suits you and one that you enjoy.
You’ll not only feel great, but enjoy a greater sense of self-worth and confidence.
10. Drink Chamomile Tea
The caffeine in tea and coffee can worsen anxiety, make you feel irritable and reduce the quality of your sleep.
Opt for a soothing cup of chamomile tea instead.
Chamomile tea contains apigenin and luteolin which have muscle-relaxing and stress-busting properties.
This will help ease your anxiety, allow you fall asleep faster and enjoy a better quality of sleep.
11. Take Lavender Oil
Better still, the natural lavender oil produced neither the sedative effects of lorazepam, nor the potential for abuse.
12. Use Tryptophan
Tryptophan is an essential amino acid found in turkey, chicken, meat, and eggs.
It plays a vital role in mood regulation since it has the ability to produce more of the ‘bliss hormone’, serotonin.
Supplementing your diet with tryptophan is a safe and proven way to ensure you’re producing enough serotonin.
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