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Name : Amaliyatul Hidayah Rofiq

NIM   : 21.03.52.0003

Class  : A1

Lecturer : Mrs. Agnes Widyaningrum, S.E., S.Pd., M.Pd.

Subject  : Reading 1

Theme   : Summarized the article

 

The article is : 10 Tips for Understanding and Managing Anxiety and Panic Disorder

 

Title :

 10 Tips for Understanding and Managing Anxiety and Panic Disorder

 

The summarized :

 

1.      Here are some things you can do to help calm down and feel more relaxed. All is about overcome panic syndrome.

2.      According to the National Institute of Mental Health, anxiety disorders are the most common mental illness in the United States, affecting 40 million adults (18 percent of the population).

3.      The long list of symptoms includes everything from feelings of restlessness or having difficulty concentrating, to muscle tension, fatigue, and sleep problems.

4.      While people who have anxiety or panic attacks often experience symptoms for months, they don't always realize that they have anxiety.

5.      First, rule out other possibilities. Other physical conditions, as well as the side effects of certain medications, can mimic the symptoms of an anxiety attack and panic disorder. "

6.      Recognize that you are not in danger Anxiety. While the symptoms of panic attacks and anxiety attacks can be alarming, the most important thing to realize is that you are not in danger, she explains. "

7.      Breathe quietly and slowlyPeople who suffer from anxiety and panic attacks often experience chest pains, which are caused by hyperventilating and tight muscles in the chest, explains Cassiday. "Learn what else you can do about chest tightness and anxiety.

8.      Maintain a healthy diet., Maintain a healthy die tIf you are experiencing anxiety and stress, the average person can help minimize that by eating a balanced diet, says Dr. Sherrill.

9.      Excercise regularly. Both aerobic and non-aerobic exercise have been linked to better management of anxiety.

10.  Know your triggers. While genetics and upbringing can increase your risk of anxiety, certain triggers can make anxiety reoccur or worsen.

11.  Get adequate sleep. Getting enough sleep and making sure you have a sleep routine are important factors in controlling anxiety, says Dr. Sherrill.

12.  Cognitive-behavioral therapy (CBT) is a talk therapy based on the notion that thought patterns lead to problems with feelings and behaviors, and we can manage these problems by changing the way we think and behave.

13.  Don't let it change your life. When someone has frequent anxiety attacks, they may stop doing normal activities because they are trying to assuage their anxiety, explains Dr. Cassiday. "Finding the right therapist takes research and knowing to ask the right questions. "It's difficult to identify a therapist," says Dr. Sherrill.

14.  Consider alternative therapies. Not everyone has access or feels comfortable talking to a therapist, but there are alternatives to the one-on-one experience.You can also seek out help from an anxiety support group.

 

The Paragraphes :

Here are some things you can do to help you relax and calm down.

It's all about overcoming panic disorder. Anxiety disorders are the most frequent mental ailment in the United States, impacting 40 million adults, according to the National Institute of Mental Health (18 percent of the population). The extensive list of symptoms includes everything from restlessness to difficulties concentrating, as well as muscle tension, exhaustion, and sleep issues.While persons suffering from anxiety or panic attacks frequently have symptoms for months, they do not necessarily recognize that they are suffering from anxiety.To begin, rule out all other possibilities. Other physical issues, as well as the adverse effects. Recognize that you are not in danger. Anxiety. While the symptoms of panic attacks and anxiety attacks can be frightening, the most essential thing to remember is that you are not in danger, she says." Take slow, deep breaths. According to Cassiday, people who suffer from anxiety and panic attacks frequently experience chest aches, which are caused by hyperventilation and tight muscles in the chest. "Find out what more you can do to alleviate chest tightness and anxiety. Maintain a healthy diet. Maintain a nutritious dietIf you are experiencing worry and stress, the ordinary person can assist reduce it by eating a balanced diet, advise experts.  Engage in regular physical activity. Aerobic and non-aerobic exercise have both been linked to better anxiety management. Be aware of your triggers. While genetics and upbringing can increase your risk of anxiety, certain triggers can cause anxiety to reoccur or worsen.  Get enough rest. According to Dr. Sherrill, getting enough sleep and maintaining a sleep routine are important factors in anxiety management. Cognitive-behavioral therapy (CBT) is a talk therapy based on the idea that thought patterns lead to problems with feelings and behaviors, and that we can manage these problems by changing the way we think and behave. Do not let it alter your life. Dr. Cassiday explains that when someone suffers from frequent anxiety attacks, they may stop doing normal activities in order to relieve their anxiety. "Finding the right therapist necessitates research and knowing what questions to ask. "It's difficult to find a therapist," Dr. Sherrill says. Think about alternative therapies. Although not everyone has access to or feels comfortable speaking with a therapist, there are alternatives to the one-on-one setting. An anxiety support group can also be of assistance.

 

Anxiety disorders are the most frequent mental ailment in the U.S., impacting 40 million adults, according to the National Institute of Mental Health (18 percent of the population). The symptoms of panic attacks and anxiety attacks can be frightening, but the most essential thing to remember is that you are not in danger, Dr. Sherrill says. People suffering from anxiety and panic attacks frequently experience chest aches caused by hyperventilation and tight muscles in the chest.