How can I control claustrophobia and anxiety. I am taking etizolam 0.5 daily one time a day. But sometime I feel anxious. Please help.
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Hi. Here are few asanas which will help you in reducing the anxiety problem. -Sit in the meditation position (cross-legged or heel seat) and put the hands in the lap. The back is straight and the belly relaxed. Stop one minute every thought. Then remain in meditation, thoughts can come and go as they please. All feelings of anger, fear and grief appear and dissolve by themselves. -Dhanurasana: Lie on your stomach with your feet hip-width apart and your arms by the side of your body. Fold your knees and hold your ankles. Breathing in, lift your chest off the ground and pull your legs up and back. Look straight ahead Keep the pose stable while paying attention to your breath. Your body is now taut as a bow. Continue to take long deep breaths as you relax in this pose. But don?t get carried away! Do not overdo the stretch. After 15 -20 seconds, as you exhale, gently bring your legs and chest to the ground. Release the ankles and relax. -Practice Shavasana or Corpse Pose as it looks like a dead body. If practiced correctly and with full efforts, can relax every body part, relaxing not only the body but also the mind: Spread the legs one to two feet apart, the toes are turned outwards, the heels facing each other, a comfortable distance apart. Bring the arms a little away from the body, palms turned upward. Relax the neck and allow it to turn to the side if it is more comfortable. Close the eyes and focus the attention on the body, breathing normally. Begin focusing each body part and relaxing it, then moving on. Keep the mind focused on relaxation, the breath should be normal. Relax the whole body. (The mind and body are deeply connected. If the mind is occupied by thoughts and worries then the shavasana will be unsuccessful. Therefore one has to acquire the stability of the mind along with the stability of the body.) Anuloma involves inhaling through both nostrils together and exhaling each breath alternately between the left and right nostrils. The thumb of the right hand is used to manipulate the right nostril, while the pinky and ring finger are used to control the left nostril. There are many other poses of yoga like Balasan, Setu Bandha Sarvangasan, Uttanasan, Garudasan, Savasana, Triconasana, Viprita Karani, Marjaryasana, Dhyana, Bhujangasana, Anulom-Vilum, Pranayam, etc. Another stress-buster can be getting involved in any of your hobbies (may be a childhood hobby which you used to enjoy a lot!) - dancing, singing, painting, listening to soothing music, playing musical instruments, etc.
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Treatment types depend in large part on what is causing your agoraphobia, and whether or not you have agoraphobia with or without panic attacks. Without panic disorder often agoraphobia is treated with its own specific cognitive behavioral therapy treatments, especially exposure therapy. Exposure therapy involves helping the individual get used to the idea of going outside through a serious of steps that help them become more relaxed in public situations. Medications may also be used to clear up anxiety, under the assumption that the individual will spend more time outside and reduce their fear of unfamiliar situations. Medications are generally a last resort, however. With panic disorder similar treatments may be used when someone has panic disorder, but they need to be combined with panic attack treatments. Exposure therapy for panic attacks may be a good place to start, because it allows people to get used to each individual panic attack trigger ultimately reducing the likelihood that a sensation will cause a panic attack. Medicines are used, but they're not advisable. Recall that panic attacks can be triggered by fear of a panic attack. While medications may provide temporary relief, as soon as you wean off the medications you'll fear having a panic attack again, and a panic attack will become more likely. In all cases of agoraphobia, treatment cannot start until your anxiety is better understood. Consult with me for psychotherapy try breathing exercises abdominal deep breathing.
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