What Is Constant Anxiety?

The feeling of constant anxiety is very detrimental and dangerous not only to your mental health but also to your overall sense of well-being. Your mind is constantly taxed by needless things and will result in a lot of bad things for your health.  

Constant Anxiety May Affect Anyone 

Chronic anxiety is hard to overcome for some people because it is paralyzing. It hinders them from being able to accomplish tasks that they associate with anxiety. Constant anxiety makes it very difficult for someone to focus and be happy. In short, it greatly affects the quality of life. The term constant or chronic anxiety is used to describe the type of anxiety that refuses to go away or is not triggered by things that happen to you.  

Anyone who is suffering from constant anxiety is most likely suffering from an anxiety-related disorder. These are the disorders that indicate what kind of chronic anxiety you are suffering from. Psychologists and psychiatrists may categorize the patients as suffering from generalized anxiety disorder (GAD), panic disorder, obsessive-compulsive disorder (OCD), post-traumatic stress disorder (PTSD), social phobia, or general phobia. 

Ways To Deal With Chronic Anxiety

The problem with anxiety disorders is that don’t go away on their own. It can alter the way you are thinking because your thought patterns are more skewed towards thinking negative thoughts or towards anticipating impending disaster. 

Trying to manage anxiety disorders is difficult especially if you are approaching the treatment without any plan in mind, strategy, and commitment. People need to realize that managing chronic anxiety is something that you cannot treat over a short period of time and will depend greatly on the patient’s level of commitment to the treatment plan. And to make things more complicated, not all types of treatment plans are compatible or has the same effectiveness to everyone.  

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Biofeedback Treament

One of the ways that people who suffer from anxiety use to manage their condition is through biofeedback therapy. This kind of therapy is becoming popular because it is a non-drug treatment option where patients can learn to control body functions and processes that are involuntary like heart rate or muscle tension. 

Heart rate is one of the functions of the body that is controlled by the nervous system. The control is involuntary because you do not have to think of making your heart beat or making it beat slower or faster. This is unlike the voluntary control that you have over your hands when you want to raise them or when you think about making that next step forward when you are walking. 

The idea of biofeedback is that you get to gain more control over your health by becoming aware of what goes on in your body and harnessing the power of your mind. Although no research has been able to pinpoint the exact reason how it works and why it is effective, it can greatly help in relieving a number of conditions related to stress and anxiety. 

Biofeedback And Anxiety

Biofeedback is one of the methods commonly used to combat anxiety. The idea behind the treatment is that the method lets you become more aware of your body’s responses when you are stressed or anxious. With biofeedback, you are going to be able to control those responses in order for you to mitigate the effects of anxiety. 

One of the tell-tale signs that you are suffering from an anxiety disorder is your heart rate. Most of the time when you feel anxious, your heart rate spikes. Heart rate variability is one of the biofeedback mechanisms that characterize how changeable the heart rate is. It serves as a reliable biomarker because heart rate variability measures have been found to connect a range of health parameters and conditions and risk of various conditions and diseases. 

Cardiac Coherence

Cardiac coherence or heart rate coherence is the pattern of heart rate variation that is of particular importance for those who are trying to manage anxiety. Cardiac coherence is a technique where coordination of the rhythm of your breathing and heart rhythm is achieved. Heart rates are related to emotions and these emotions are translated to different pulses or heartbeats.  

Researchers believe that it is possible to control and train the heart to beat at the correct or healthy rates. When we are able to train the heart, we are able to control our emotions. What the cardiac coherence technique wants to achieve is to control the cardiac rhythm into a state of coherence. This condition of coherence involves healthy and improved heart rate variability. This will help reduce the instances where there is reduced coherence when you are in the state of negative emotions like anxiety. When the patient is in the state of chaos or anxiety, the heart rate becomes chaotic but when he or she is in the state of positive emotions, then the variation of the heart rate becomes regular.  

Our heart rates are regulated by the autonomic nervous system which is further categorized into two areas – the sympathetic nervous system, which acts as the accelerator and the parasympathetic nervous system which acts as the brakes and brings us to the state of relaxation. When we are stressed or anxious, the parasympathetic nervous system is not active so we are in the state of increased heart rates. Interestingly, the parasympathetic nervous system’s relaxing influence is applied to the heart when we are exhaling and the sympathetic nervous system takes over to speed up the heart when we inhale. So to practice cardiac coherence is like exercising the parasympathetic nervous system because you build some kind of well-being when it is constantly practiced. 

Simple Way To Achieve Cardiac Coherence

One simple way to achieve cardiac coherence to combat constant anxiety is to picture yourself that you are breathing through your heart. You must feel or sense your heartbeat while doing the exercise. Experts say that it can be achieved by allowing the body to do it and not get in the way.  You just let your body be mindful of your breathing and do not put too much effort because it may block the body from finding the rhythm. Experts believe that the optimal rate of breathing is at six breaths per minute because this is the point where the body feels the state of coherence. 

To be able to develop good coherence, you must allow your breath to be slow and regular. It has to be calm, free, and unforced. When trying to get into the state of coherence, you must let go of any negative thought or emotion and allow your positive emotions in you to come out.