Anxiety Raleigh Help: Strategies and Solutions

Learn more about what anxiety is, available treatment options, and how to find “anxiety Raleigh” help here.

What is Anxiety?

While it is normal to feel nervous from time to time, long-lasting feelings of nervousness and dread can be a sign of anxiety. If you are looking up “anxiety Raleigh” in search of treatment options, you are not alone. Anxiety is a very common mental health condition. About forty million American adults struggle with anxiety per year.¹

Anxiety looks different for everyone, and there are a few different types of anxiety disorders. These disorders include generalized anxiety disorder, specific phobias, panic disorder, social anxiety, and post traumatic stress disorder (PTSD). Anxiety can also be a symptom of other disorders such as mood or personality disorders.²

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What Causes Anxiety?

There are several reasons for a person to have anxiety. Life changes, stress, and genetics can all lead to the development of anxiety. Drug and alcohol use can also lead to the development of an anxiety disorder. Additionally, adverse childhood experiences play a role in the development of anxiety later in life. Looking for “anxiety Raleigh” treatment options online is a great place to start your recovery.

Anxiety Management Strategies

If you are looking up “anxiety Raleigh,” chances are you might need some help managing anxiety. While professional treatment for anxiety is recommended, there are a few things that you can do at home to manage your symptoms.

Play the Five Things Game

It can be difficult to calm down once you are worked up from anxiety. The Five Things exercise is a game that can help ground you when you are feeling anxious or overwhelmed. It can be helpful to do this exercise with another person as well.

The Five Things game has the following five parts:

Name five things that you can see with your eyes
Name four things you can physically touch/feel
Name three things you can hear
Name two things you can smell or two of your favorite smells
Name one thing you can taste or your favorite flavor

Doing this can help shift you out of an anxious state by forcing your mind to focus on your present surroundings.

Breathwork for Anxiety

Breathwork refers to conscious control of your inhaling and exhaling to produce specific results in the body. Several breathwork exercises can be used for managing anxiety on the go. Breathwork works by sending calming signals to the brain.

It can be used to move you from a state of “fight or flight” to a state of rest and ease. Studies show that breathwork is effective at reducing symptoms of anxiety. Some of the most common techniques are detailed below.³

Slow Diaphragmatic Breath (Belly Breathing)

As you breathe in, allow your belly to expand as you fill up with air. Breathe deeply until you cannot take in any more air. Then, engage your belly, bringing your belly button closer to your spine as you exhale. Engage your diaphragm as you push out all of the air.

This breath is called belly breath as it uses your belly and abdomen for breathing rather than just your chest. Aim for around six breaths per minute. Doing this for just a few minutes can bring on lasting feelings of peace and fight anxiety.

Box Breathing

This type of breathwork is commonly used to improve focus and awareness, as well as reduce stress. It is so effective that it is often used in training programs for Navy SEALS. To do this style of breathwork, it can be helpful to envision a box when breathing, with each step of the exercise making up one side of the box. Begin by inhaling for a count of four, then hold for four counts.

Next, exhale for a count of four, and then hold again for another four counts. As you practice and get comfortable with this breath, experiment with the size of your box by lengthening the time spent in each portion of the exercise.

4-7-8 Breath

This breathwork pattern can help put you into a state of deep relaxation. To begin, breathe in through your nose for four counts. Then hold for seven counts. Slowly exhale through pursed lips out of your mouth for eight counts. Repeat this up to four times.

Exercise

Exercise is immensely beneficial in managing anxiety symptoms. Exercise releases feel-good chemicals in the brain that can reduce anxiety. Exercise also helps get the mind off your anxiety and acts as a healthy coping mechanism. Just thirty minutes of exercise 3-5 times a week can make a huge difference.⁴

Yoga

If you are looking up “anxiety Raleigh” to help manage your symptoms, you may want to try yoga. Adding yoga to your health regimen can greatly decrease stress and symptoms of anxiety. Studies have shown that yoga is effective for anxiety and can be complementary to traditional treatment options.⁵

Anxiety Raleigh Treatment Options: Advaita Integrative Medicine (AIM)

If you are searching up “anxiety Raleigh” looking for treatment options, Advaita Integrative Medicine (AIM) has you covered. We offer many different treatment options for treating anxiety in the Raleigh area and often use them in combination with one another. We take a holistic integrative approach to treatment, making sure we focus on the whole person and not just the anxiety.

Therapy

At AIM, we offer both counseling and psychotherapy for the treatment of anxiety. Therapy provides a safe space for you to address your anxiety and unpack what’s underneath.

Medication

Medication is often used in anxiety treatment. It can be used as a stand-alone treatment or in conjunction with other treatments. Our team of psychiatric specialists will work with you to find the perfect fit when it comes to medication.

Transcranial Magnetic Stimulation

For treatment-resistant anxiety, transcranial magnetic stimulation can be an effective treatment option. This treatment is noninvasive and uses a magnet to stimulate certain parts of the brain to relieve symptoms.

Integrative Wellness Coaching

Integrative wellness coaching is another part of treatment at AIM for “anxiety Raleigh.” While wellness coaches are very different from a therapist or a psychiatrist, they can be helpful when it comes to anxiety. Wellness coaches can help you learn new coping strategies to manage symptoms and provide you with the support you need when dealing with anxiety.

End Your “Anxiety Raleigh” Search with AIM

Are you finding yourself searching “anxiety Raleigh” trying to find solutions for your anxiety? Advaita Integrative Medicine offers custom anxiety Raleigh treatment plans. Located outside of the Raleigh area but still needing help for anxiety? AIM offers virtual services as well. Don’t wait, contact us today and start your journey to an anxiety-free life.