How to Treat Anxiety
Everyone feels anxious from time to time. It's a normal reaction to stress. If anxiety becomes a constant problem, it's important to see a doctor.
Your doctor will be able to check for any medical conditions that might trigger symptoms, and suggest treatment if necessary. You can also seek help by modifying your lifestyle.
1. Take a break
It's normal to feel anxious or worried from time to at any given moment. But if the feelings are overwhelming, or they keep you from doing the things normally take place, you may have an anxiety disorder.
The good news is that a lot of anxiety disorders can be treated with psychotherapy or medication. Psychotherapy (also known as talk therapy) can aid in developing healthy coping mechanisms and help you overcome anxiety. It can include different techniques, such as cognitive behavior therapy and response prevention. It may be paired with complementary health practices, like mindfulness and stress management. It can be paired with exercise and diet changes and support groups.
In some cases, your doctor will prescribe an infrequent course of tranquillisers and antidepressants to reduce symptoms until other treatments begin to take effect. Research shows that cognitive behaviour therapy and other psychological treatments are more effective than medication in treating anxiety disorders.
There are many ways to ease stress and let yourself relax, for example taking a stroll in the woods or practicing deep breathing. Acupuncture and massage are also beneficial. Make sure you eat well and rest enough.
2. Talk to a friend
Many people suffering from anxiety find that the support of friends and family members makes a huge difference. If you know a friend or loved one who is suffering from anxiety speak to them and show your support.
DO discuss what they feel, but don't say things like "it's not that big a deal" or "you ought to just forget about it." These kinds of statements can make them feel worse because they minimize their struggles. Try telling them "I'm sorry you're dealing with this." I would like to have something I could do to help."
Ask your friend what assistance they need if notice them struggling. Some may want lots of advice, while others would prefer more emotional support. People with anxiety may have a hard time understanding why they behave the way they do, so it's important to be patient and understand that their reactions aren't rational.
If they haven't already, it can be helpful to encourage them to seek professional help for therapy or medication, if necessary. You could also take them on activities that help reduce anxiety and stress like hiking or yoga.
3. Exercise
If you suffer from anxiety-related symptoms, such as anxiety, insomnia, or an uneasy feeling exercise can help to reduce anxiety symptoms. The majority of experts agree that moderate exercise is good for your physical and mental health.
The reasons for this are complex, but one theory is that exercising helps improve your self-efficacy and confidence. According Albert Bandura's social cognitive theory of anxiety, people who have confidence levels that are high and self-efficacy can reduce their anxiety.
In one study, people who suffer from chronic anxiety issues saw an improvement in their symptoms after taking part in a 12-week low-intensity exercise program. It is recommended to consult your doctor before beginning any new exercise routine particularly if you are taking anti-anxiety medications.
If you find it difficult to be focused on your anxiety when exercising, try a simple breath practice instead. Start by finding a comfortable spot to sit or lie down and put your hands on your stomach or chest. Inhale fully through your mouth and inhale deeply through your nose. Repeat this for several minutes or until you feel your anxiety begins to decrease.
4. Eat a healthy diet
Consuming whole, unprocessed foods in a balanced diet can help reduce anxiety. Complex carbohydrates such as those found in whole vegetables and grains are processed slower than simple carbohydrates and help to keep blood sugar levels stable, which can contribute towards feelings of peace. Avoiding processed IamPsychiatry and drinking plenty of fluids can also help reduce anxiety symptoms.
Research suggests that eating omega-3 fatty acids from fish, like mackerel, salmon, sardines, trout and anchovies, can help improve symptoms of anxiety. These healthy fats are abundant in eicosapentaenoic (EPA) and Docosahexaenoic (DHA), both of which can help reduce inflammation in the nervous system, increase serotonin, dopamine, and regulate neurotransmitters.
Magnesium can also reduce anxiety symptoms. Nuts, leafy greens and avocados are all abundant in magnesium. Researchers have found that mice that consume low amounts of magnesium exhibit an increase in anxiety-related behavior.
Therapy and medication, along with a healthy diet can help reduce anxiety. If you have chronic or severe anxiety symptoms, it's important to consult a psychiatrist or a medical professional. They will conduct an exhaustive psychological evaluation and determine the most effective treatment for you.
5. Sleep enough
Sleeping enough helps keep the anxiety at bay. It also helps you feel more resilient, which means you are able to handle whatever life puts in front of you. Set a regular time to go to bed, reduce caffeine and other stimulants before going to bed, and use relaxation techniques such as breathing deeply.
Talk to your primary physician in case you are struggling to fall asleep or sleeping. They can look for any health issues that may be underlying and refer you to mental health professionals when needed.
Anxiety is a normal component of the stress response, that is designed to alert you to danger and encourage you to be prepared and organized. If the anxiety becomes overwhelming, and interferes in your daily life and activities, it can turn into anxiety disorder.
Psychotherapy and medication may help you in the event that you suffer from an anxiety disorder. Your doctor may recommend cognitive behavioral therapy to help you improve your coping capabilities and alter the way you view your fears. They can also prescribe antidepressant or antianxiety medication, such as SSRIs like escitalopram and fluoxetine, or tricyclics like imipramine or Clomipramine to treat the root cause of depression that can cause anxiety symptoms.
6. Relaxation techniques
Relaxation techniques are a wonderful method to reduce tension and relax. They can help you focus on the things that are relaxing and help you become more aware of your body. They can be taught by mental health professionals or self-taught. There is a wide range of relaxation methods online and include guided meditation.
Relax your body and mind using simple visualizations and soothing music. Find a quiet, comfy place to sit or lie down. Try closing your eyes and focusing on your breath. If your mind wanders, just gently return your attention to breathing.
You can also use progressive muscle relaxation. This involves tensing and relaxing different groups of muscles in your body. It is beneficial to begin with your toes and gradually move your body upwards to be able to notice the difference between tension and relaxation.
You might also consider autogenic relaxation which is a type of relaxation that uses the process of hypnosis. It involves focusing on something that calms and relaxes you, like your favorite spot or activity.
7. Meditation
Meditation is among the most powerful techniques to help reduce anxiety. It lets you examine your anxiety more deeply and helps create space around it. If you're new to meditation it's beneficial to find a guided meditation video or application that can assist you in starting. Try a practice that combines breathing awareness with body scans and mindfulness of thoughts to help recognize and challenge the negative beliefs that cause anxiety.
Find a comfortable position to sit in. Breathe deeply and slowly for a count of 4. Pay attention to the sensations in your body, particularly where you feel tension. Then, concentrate on a soothing image or sound and try to relax your body.
Anxiety is an unavoidable emotion that can be helpful in certain situations, but you need to recognize the moment when your feelings of fear and dread aren't in proportion to the circumstances. Talk to your doctor when your symptoms are severe or affect your daily life. They may suggest medication or cognitive behavioral therapy (CBT) to manage your anxiety symptoms.