About a quarter of the U.S. population suffers from some form of anxiety disorder. Those who do are struggling with anxiety are about two to three times as likely to have problems with addiction as those who don’t have anxiety. When a person has both mental health and a substance disorder, this is known as a dual diagnosis. Dual diagnosis treatment can address both conditions simultaneously. From our experience, we’ve noticed that people with anxiety disorders may use drugs or alcohol as a form of self-medication.
Quick Ways to Manage Anxiety Without the Use of Drugs
Some of the quick ways to cope with anxiety are questioning your thought pattern. Having negative thoughts can take root in your mind and distort the severity of the situation. One way is to challenge your fears, ask if they’re true, and see where you can take control. The second quick coping skill is practicing focused and deep breathing. Try breathing in for 4 counts and breathing out for 4 counts for 5 minutes total. By evening out your breath, you’ll slow your heart rate which should help calm you down. A third quick coping practice is the use of aromatherapy.
Whether they’re in oil form, incense, or a candle, scents like lavender, chamomile, and sandalwood can be very soothing. Aromatherapy is thought to help activate certain receptors in your brain, potentially easing anxiety. The fourth quick coping action you can take is to go for a 15-minute walk or do yoga. Sometimes, the best way to stop anxious thoughts is to walk away from the situation. Taking some time to focus on your body and not your mind may help relieve your anxiety with yoga. The last quick coping skill you can use is to write down your thoughts. Writing down what’s making you anxious gets it out of your head and can make it less daunting.
What Are Some Long-Term Strategies for Coping with Anxiety?
Learning to identify and manage your triggers is one of the best ways to gain long term control of anxiety. When you do figure out your trigger, you should try to limit your exposure if you can. Also, try CBT (cognitive behavioral therapy). CBT helps people learn different ways of thinking about and reacting to anxiety-causing situations.
Have a daily routine of meditation. While this takes some practice to do successfully, mindful meditation, when done regularly, can eventually help you train your brain to dismiss anxious thoughts when they arise. Try changing your diet and adding supplements to your daily intake. Some of the herbal remedies that can help with anxiety are lemon balm, omega-3 fatty acids, ashwagandha, green tea, valerian root, or dark chocolate in moderation. Keep your body and mind healthy by exercising regularly, eating balanced meals, getting enough sleep, and staying connected to people who care about you are great ways to stave off anxiety symptoms.
Allure Detox Will Help You Recover
If you are suffering from anxiety and have found that you are self-medicating, you are not alone. Here at Allure Detox, we can teach you all the appropriate ways to manage that anxiety without the use of drugs. Whether the anxiety came first or the drugs came first, you can begin your journey of healing now. Here at Allure Detox, we provide a safe and comfortable environment for you to begin your journey in recovery.
Our services meet the specific medical, mental, social, occupational, and family needs of our patients. We provide different therapies and treatments in order to maximize each person’s success by facing everyone’s health and happiness head-on. Our addiction professionals will help you create your treatment plan. Take the first step towards recovery by reaching out to one of our confidential professionals at Allure Detox.