Anxiety in teenagers is one of the worries that is difficult for many people to admit because teenagers are considered to have emotions that are difficult to contain. Even though teenagers are most susceptible to excessive anxiety because their emotions are still unstable and it is difficult for them to find ways to overcome this.
7 Ways to Overcome Anxiety Disorders
You need to know that anxiety in teenagers or adults, in general, has several types including general anxiety, panic attacks, and phobias. Although each anxiety disorder has different characteristics, in general, these disorders can be treated by undergoing psychotherapy and taking certain medications.
One of the most common forms of psychotherapy to do is cognitive behavioral therapy. During a cognitive behavioral therapy session, you will be directed to train ways of thinking, reacting, and behaving that can reduce symptoms of anxiety.
Apart from cognitive behavioral therapy and taking drugs, there are several simple ways that you can do independently and be able to reduce the symptoms of anxiety that appear, namely:
Take a Deep Breath
While taking deep breaths, your body will become more relaxed and the nerve activity that causes anxiety in the brain will decrease. To relieve anxiety to the maximum, you can regulate your breath with the recommended technique.
The trick is to inhale for 4 seconds, hold for 7 seconds, then slowly release your breath for 8 seconds. Do it several times until the mind is calmer.
Apply Method 5-4-3-2-1
When you suddenly experience anxiety disorders, try to pay attention to your surroundings and name 5 things around you. Then, name 4 objects that you can touch. After that, pause and name 3 sounds you can hear at that moment.
Continue by mentioning the 2 types of scents you can smell. And finally, mention 1 taste that is on your tongue. This 5-4-3-2-1 way of dealing with anxiety is believed to be able to stop negative thoughts that trigger excessive anxiety in you.
Read also : 5 Benefits of Daily Meditation
Focus On The Activity You Are Currently Living
Your focus will be disrupted when anxiety disorders come to you. To get around this, try to focus on what you are going to do.
For example, if you have a schedule that day to meet friends, then go. Or if you have a schedule for sports then start exercising. Because just sitting quietly without doing anything can make you only focus on your worries and make your anxiety disorder worse.
Avoid Caffeinated and Alcoholic Beverages
The next way to deal with anxiety disorders is to avoid consuming alcoholic and caffeinated drinks. Alcohol can indeed have a relaxing effect in the short term. However, if consumed too often or in excess, alcohol can exacerbate the anxiety disorder you are experiencing.
In addition, the consumption of caffeine in the form of coffee or tea can also trigger and exacerbate symptoms of anxiety. studies show that caffeine consumption makes a person feel more anxious, especially if consumed in excessive amounts, which is more than 5 glasses per day.
Take Time For Yourself
Take time for yourself. You can enjoy this time by relaxing, meditating, walking leisurely, soaking in warm water, or just doing your hobby. If it’s needed, you can try to turn off your cell phone so you don’t get disturbed.
Sometimes, the excessive anxiety that builds up in you can be caused by increased stress hormones. Taking time for yourself and relaxing will keep you from worrying and you will feel calmer.
Tell The People Closest To You
To reduce anxiety, you can tell people closest to you or people you trust, because telling stories with people you trust is believed to be able to reduce anxiety. That person could be a close friend, family, or maybe your psychiatrist.
As an alternative, try to find a support group with people with similar complaints. This way, you and other members can share experiences and tips on how to deal with anxiety disorders.
Eat Regularly and Drink Enough Water
Someone tends to forget to eat when they are busy and feel anxious. Even when the sugar level decreases due to late eating it can trigger a person to become more emotional and feel anxious. Lack of fluids or dehydration can also increase your heart rate and exacerbate the anxiety you feel.
Therefore, try to keep eating regularly and pay attention to the intake of drinking water that you consume so that you can reduce the risk of anxiety that you might experience.
This is the information we can convey about how to deal with anxiety in teenagers. If after carrying out the methods above your condition is still not getting better, try to get more serious treatment from a psychologist or psychiatrist, and if necessary, take medicines that have been prescribed by your psychiatrist.
Hopefully, the information above helps and can reduce your anxiety disorder.