5 other things I can do to help with my anxiety

Anxiety can limit your ability to work, study, and relationships with others. It can lead to isolation, depression, and can affect your physical well-being. At Reset Restore MD, we know how devastating the consequences of anxiety can be. Ketamine therapy has been an effective way to treat symptoms of anxiety, helping you get your life back. Below are some additional treatments you can try to reduce anxiety and take control of your life again. 

 

Cognitive behavioral therapy

Cognitive behavioral therapy, also called CBT, aims to break negative thought patterns and improve self-esteem. The goal of CBT is to become aware of our negative thought patterns and form new, positive thoughts, attitudes, and expectations. CBT is done with a psychotherapist or therapist. 

 

Medications

You can speak with your healthcare provider about medications used to treat anxiety. Common medications used to treat anxiety include antidepressants, benzodiazepines, and beta blockers. Often, these medications are used in combination with other treatments. Depending on the medication used, it may take several weeks for the effects of the medications to become noticeable. The dose may need to be adjusted as well. If prescribed an antidepressant to treat anxiety, it is important to take the medication every day and you should avoid abruptly stopping the medication(s). It is important to have routine follow up with your healthcare provider when taking antidepressant or benzodiazepine medications.

 

Relaxation techniques

It may be difficult to relax when struggling with anxiety. Incorporating relaxation techniques may lessen the symptoms of anxiety. Meditation, yoga, massage, and aromatherapy can be helpful in relaxation. 5-4-3-2-1 is a grounding technique that can be used to help facilitate relaxation. In this exercise, name 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. We recommend practicing this before a panic attack strikes. 

 

Breathing techniques 

Physical symptoms of anxiety may be triggered by hyperventilation, which raises oxygen levels while decreasing the amount of carbon dioxide in the blood. Carbon dioxide assists in the regulation of the body’s reaction to anxiety and panic. Diaphragmatic breathing is a useful technique to prevent hyperventilation. The key is to draw the breath from your abdomen versus your chest.

Diaphragmatic breathing:  

1. Find a comfortable position, either sitting or laying, with your back and shoulders relaxed.
2. Slowly breathe in through your nose, allowing your abdomen to extend. 
3. Slowly breathe out through your nose
4. Repeat

 

Incorporating breathing techniques can be a great way to help lower anxiety. There are many different techniques out there. Here are some we use:

4-7-8: Inhale for 4 counts, hold for 7 counts, exhale for 8 counts.

Box breathing: Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, hold for 4 counts

 

Exercise 

Not only is exercise good for your physical health but mental as well. Regular exercise may help ease anxiety by releasing feel-good endorphins. This can naturally help boost your mood and energy levels. Additionally, exercise can provide a distraction to worrying thoughts, gain confidence, and provide a healthy way to cope. 

Wondering if Ketamine therapy is right for you? Contact us today to set up a consultation at one of our Wisconsin locations.