Are you one of those who often experience intense fear or doubts, feel nervous about what’s to come, unable to focus on the task at hand and in a constant panic mode?

The above symptoms are of a typical case of anxiety disorder. Feeling anxious about meeting new people, getting into new workplace, giving a public speech can push you into panic mode and it is known as ordinary anxiety.

But if these negative feelings are interfering with your daily affairs, it is a cause of concern. Extreme cases of anxiety can stop you from entering the elevator, take an escalator, cross the road and can disturb your daily life.

Doctors classify anxiety disorder into many types- panic disorder, social anxiety disorder, obsessive-compulsive disorder, separation anxiety, post-traumatic disorder, illness anxiety etc.

Symptoms of anxiety are increased heart rate, fast breathing, trouble focusing, insomnia etc.

If you are experiencing severe anxiety disorder, here’s how you can deal with it.

Handle Triggers:

It is important to identify those factors causing anxiety. Sit and try analyzing if you are feeling stressed due to work issues, family matters or financial troubles. The other triggers could be smoking, alcohol and lots of caffeine.

Once you figure your trigger, talk to your loved ones or doctor on how to handle it. Get support, go for a holiday and relax.

Behavioural Therapy

If you are constantly encountering negative thoughts and feelings, it’s time to go for Cognitive Behavioural Therapy. Talk to your psychiatrist on how you can handle negative thoughts, change in the patterns and your reaction to those feelings before the situation goes out of hand.

Take Supplements:

Certain health supplements can help in inducing positive thoughts and keep you mentally happy. Try including supplements made of Omega -3 fatty acids, Ashwagandha, valerian root or sip on some green tea and chew dark chocolate to improve mood.

Deep Breathing:

Try deep breathing as it lowers the heart rate and calms the mind immediately. Try breathing in for 4 counts, hold it for 7 counts and exhale it for 5 counts. This technique brings down the negative effects of anxiety attacks.

Jot It Down:

Writing down your thoughts will help you in feeling less anxious. Doctors recommend this for those suffering from Generalized Anxiety Disorder (GAD). Recording your thought patterns will reduce negative feelings and prevent it from happening further.