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6 Healthy Ways To Control Anxiety When You’re Recovering From Addiction

Most people in the United States suffer from some kind of anxiety illness. More than 19 percent of Americans will suffer from an anxiety disorder in the course of a year, and more than 31 percent will suffer from anxiety disorders throughout their lives. People with drug use disorders are also more likely to have anxiety disorders as a co-occurring illness. Control anxiety.

According to big research, 17.7 percent of patients with drug abuse problems also have an anxiety condition, although that study excludes OCD and PTSD, which raise addiction risk significantly. The fact that anxiety disorders are more common than drug use disorders suggests that substance abuse may be a technique to cope with the symptoms of anxiety. 

So, it’s important to select an addiction treatment facility like Orange County rehab that can address co-occurring disorders. Having an untreated anxiety issue makes it tough to overcome an addiction. In recovery, even those who do not suffer from anxiety disorders may experience anxiety and cravings as a result of stressful conditions. Some healthy techniques to deal with anxiety are provided below.

Here are the 6 Healthy Ways to Control Anxiety

1. Breathe Deeply

The sympathetic nervous system, or the fight-or-flight system, takes over when you’re worried. You’re right, your heart is racing, and you’re struggling to breathe. You can’t regulate your heart rate directly, but you can manage your breathing, which in turn affects your heart rate indirectly. Take a few deep breaths when you’re feeling worried. In order to counteract the fight-or-flight mechanism, you stimulate your vague nerve by slowing down you’re breathing. Slow breathing also increases the variety of your heart rate and the efficiency with which you absorb oxygen. Control anxiety.

2. Do Some Physical Activity

In both the short and long term, exercising is one of the greatest ways to reduce anxiety. It has been shown that regular physical activity releases feel-good chemicals into the brain almost immediately. Endorphins, endocannabinoids, and serotonin are all examples of these. It’s a good idea to get some exercise, even if it’s only a short stroll if you’re feeling stressed. In the long run, exercising helps you to feel less stressed. The hypothalamic-pituitary-adrenal (HPA) axis is hypothesized to influence exercise’s ability to relieve anxiety by making your brain less reactive to stress. Control anxiety.

3. Get Sound Sleep

Even mild sleep deprivation is linked to anxiety, making getting enough sleep a must for good mental health. Deep sleep, according to one research from the Orange County rehab, is vital for managing anxiety. An average night’s rest was required for one group, while a 24-hour period of awake time was required for the other. The following day, anxiety levels were 30 percent greater in the sleep-deprived group. The amygdala, which is sensitive to threats, was more active in the sleep-deprived group, while parts of the brain connected to emotional control were less active. To put it another way, they were physiologically less capable of managing their anxiety as a result of their sleep loss. Control anxiety.

4. Make A Note Of Everything

Writing may ease anxiety in a variety of ways. It was shown in University of Chicago research that students who suffered from test anxiety did better on the exam by writing about their fears for 10 minutes before the test. Thus, they were better able to concentrate on the exam itself rather than their anxieties. Writing about whatever it is that is causing you stress allows your mind to relax. Writing about the things you’re thankful for has been demonstrated to help alleviate some of the symptoms of anxiety.

5. Relax

A skill like relaxing is seldom considered, yet it is really rather helpful. Anxiety leads the body to be in a state of tension. Relaxing your body in the soothing ambiance of Rimba Sweat’s Sydney infrared studios has the same effect on your thoughts as slowing your breathing does. Make a deliberate effort to relax each day. In order to achieve this, you might begin by relaxing your head or your feet and work your way up. A good time to do this is just before going to bed. A good night’s rest can do two things for you. First and foremost, it serves as a stress reliever and a kind of reset button. The second benefit is that you are better able to let go of tension, worry, and stress throughout the day.  Control anxiety.

6. Reduce The Amount Of Caffeine Consumption

Despite the fact that coffee helps us stay awake and aware, its physiological consequences are the same as those of worry. An increase in heart rate and tenseness, as well as dilation of the pupils, are all signs that you are getting ready to cope with danger. It’s good if you’re trying to remain awake at work, but it also increases your level of stress. Perhaps even more critically, caffeine can interfere with your ability to get a good night’s rest. Having too much caffeine or drinking it late in the day might keep you up at night, which can make you more prone to anxiety since it has a half-life of four to six hours.

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