Anxiety is a common personality trait. But sometimes it becomes too intrusive. Many anxious people seek comfort in taking sleeping pills or sedatives, with the risk of becoming addicted to them. Studies show that aside from psychotherapy and medication, gentle techniques can allay their anxieties.
Spa treatment for its water
In 2009, the Stop-TAG study coordinated in Saujon demonstrated that a three-week spa treatment (reimbursed by the Social Security) is more effective than the reference drug, paroxetine (Deroxat), taken for two months.
Thanks to baths, showers and massages, the physical and psychological symptoms of anxiety subside.
A real drug substitution treatment
“What works is the combination of thermal treatments provided for 1 hour 30 minutes every morning, and the person’s contact with a care structure. This makes the cure a real drug substitution treatment ”, assures Dr. Dubois, promoter of this research.
In a few months, he will present the results of SPECTh, a study which measures the effectiveness of a spa treatment associated with behavioral and cognitive therapy in the withdrawal of anxiolytics.
Yoga for fullness
In anxiety, negative thoughts are just the tip of the iceberg. The body also pays a heavy price: tightening of the muscles and diaphragm, accelerated breathing, palpitations, digestive disorders, increased blood pressure …
Yoga acts on all these parameters at the same time. “The work on the posture, synchronized with the breathing, helps to smooth out tensions. By focusing on the present moment, irrational thoughts disappear. What you do, you do well.
Suddenly, your body is enriched by a positive experience that is anchored in you, ”explains Dr. Lionel Coudron.
Regular practice would effectively reduce anxiety
According to some studies, yoga is effective in reducing anxiety (International Journal of Preventive Medicine, July 2012).
The benefits are observed after two months, provided you practice regularly: three hours per week or 30 minutes per day.
Qi gong to slow the pace
“Slow movements that lead to work on the body diagram, in relaxation, with calm and synchronized breathing. ”
For Dr Yves Réquéna, doctor of the Teachers’ Federation, qi gong is perfectly indicated in anxiety: “Practitioners feel relaxed at the end of a session. They say they feel a sense of serenity and joy. ”
A real improvement in mental state
On a scientific level, recent studies confirm an improvement in mental state and, more surprisingly, a drop in the plasma level of cortisol, a hormone secreted in the event of stress.
Qigong acts a lot like yoga. With a few nuances: “The movements, short and repeated, are easy to learn and there are specific ones that improve sleep or calm anxiety,” says Dr Réquéna.
With the help of a teacher, everyone can therefore concoct a personalized program. But then again, regular practice is recommended. The ideal: a group lesson two or three times a week and thirty minutes a day at home.
To know more : French Federation of Qigong: 04 42 93 34 31 or www.federationqigong.com
A bath of greenery to recharge your batteries
What if the best anti-anxiety medication was simply a walk in the forest?
Very serious studies show that proximity to large trees lowers blood pressure and slows down the heart rate.
Less sensitivity to stress near green spaces
Other work has found that people who live near green spaces are less sensitive to stress, less anxious and less depressed.
As for gardening, practiced for at least three months, it improves mental health and lowers depression scores.