How to Treat Anxiety
Everyone experiences anxiety at times. It's an expected reaction to stress. But when anxiety becomes a persistent issue it's time to speak with an expert.
Your doctor will screen you for any medical issues which could be causing your symptoms, and recommend treatment, if necessary. You can also get assistance by modifying your lifestyle.
1. Take a break
Everyone feels nervous or worried sometimes -- that's something that's normal. However, if these anxieties are overwhelming or prevent you from doing the things you usually do you might have an anxiety disorder.
The good news is that many anxiety disorders can be treated with psychotherapy or medication. Psychotherapy (also called talk therapy) can assist you in developing healthy coping strategies and overcome anxiety. It may include a variety of methods, including cognitive behaviour therapy and exposure prevention. It can be combined with other techniques, such as mindfulness and stress management . It can be combined with diet and exercise, as well as support groups.
In certain instances doctors might prescribe a short-term course of tranquillisers and antidepressants to ease symptoms while other treatments are being implemented. Research has shown that cognitive behaviour therapy and other psychological treatments are more effective than medications for treating anxiety disorders.
There are numerous ways to ease stress and relax, such as going for a walk in nature or focusing on deep breathing. Massage and acupuncture can be helpful. And remember to eat a healthy and balanced diet and get enough rest.
2. Talk with a friend
Support from friends and family can be a huge help for those suffering from anxiety. If you know someone struggling with anxiety, you can talk to them about how they feel and show them your support.
DO talk about what they feel, but do not say things like "it's not that big a problem" or "you should just get over it." These types of statements could make people feel worse by minimizing their struggle. Try to say "I'm sorry you're having to go through this." I'd like to be able to help in some way.
Ask your friend what help they need if you notice them struggling. Some might need lots of advice, while others prefer more emotional support. People with anxiety may are unable to comprehend why they react in the way they do, and it is important to be patient and understand that their actions aren't rational.
It can be beneficial to encourage them to seek help from a professional for therapy or medication If they don't have them already. You can also suggest that they go to activities like yoga or hiking, which can will help reduce stress and anxiety.
3. Exercise
Exercise can help you manage anxiety symptoms such as anxiety, agitation, difficulty concentration, and a feeling that you're out of breath. Many experts agree that moderate exercise is beneficial for your mental and physical health.
Exercise can improve your confidence and sense of self-efficacy. According to the theory of anxiety that was developed by psychologist Albert Bandura, people with high self-efficacy levels are able to lower their worry and anxiety.
In one study, individuals with chronic anxiety symptoms saw a significant improvement in their symptoms after participating in a low-intensity 12-week exercise program. However, you should always consult your doctor before starting any new exercise routine particularly if you're taking anti-anxiety medications.
If you find it stressful to concentrate on your anxiety while exercising or doing other activities, try a simple breathing practice instead. Place your hands on your chest and stomach. Find a comfortable spot to lay down or sit. Exhale completely through your mouth and then inhale slowly through your nose. Repeat this for a couple of minutes or until you feel less anxious.
4. Eat a healthy diet
Eating whole, unprocessed food in a balanced diet can reduce anxiety. Complex carbohydrates, such as those found in whole vegetables and grains are metabolized slower than simple carbohydrates and help to keep blood sugar levels stable and can help contribute to feelings of calmness. Avoiding processed foods and drinking plenty of fluids can also help reduce anxiety symptoms.
According to studies that have examined omega-3 fatty acids, consumption from fish like mackerel, trout, and salmon along with sardines as well as anchovies can reduce anxiety symptoms. These healthy fats are rich in eicosapentaenoic (EPA) and Docosahexaenoic (DHA) both of which can help reduce inflammation in the nervous system, increase serotonin and dopamine and regulate neurotransmitters.
Magnesium is also a great aid to reduce anxiety symptoms. Foods rich in magnesium include leafy greens, avocados and nuts. Researchers have found that mice who eat low magnesium diets have an increased tendency to exhibit anxiety-related behaviors.
In addition to consuming healthy food, talking therapy and medication can help with anxiety. If you experience chronic or severe anxiety symptoms it is important to speak with a doctor or mental health expert. They will conduct an extensive psychological assessment and determine the best treatment for you.
5. Sleep well
Sleeping enough can help keep anxiety at bay. It also makes you feel more resilient, which means you are prepared for whatever life throws at you. Try to set a consistent bedtime, limit caffeine and other stimulants prior to going to bed, and practice relaxation techniques such as deep breathing.
Speak to your primary doctor in case you are having a hard time falling or staying asleep. They can check for any health issues that may be underlying and refer you to mental health professionals when needed.
Anxiety is the normal stress response. It's designed to alert you to danger and help you keep yourself organized and prepared. If the anxiety is overwhelming and interferes in your daily life and activities, it can turn into anxiety disorder.
If you suffer from an anxiety disorder, psychotherapy and medication can help. Your doctor might recommend cognitive behavioral therapy, which could change the way you think about your fears and improve your coping abilities. They may also prescribe antianxiety or antidepressant medication, like selective serotonin reuptake inhibitors (SSRIs) such as escitalopram and fluoxetine or tricyclic antidepressants, such as imipramine or Clomipramine to treat underlying depression that can contribute to anxiety symptoms.
6. Relaxation techniques
Relaxation techniques are a wonderful method to relieve stress and relax. They can help you focus on what soothes you and improve your awareness of your body. They can be taught by mental health professionals or can be taught by yourself. On the internet, you can discover a variety of relaxation techniques including guided meditation.
Using simple visualization and calming sounds, you can learn to calm your mind and body to relieve anxiety. Find a quiet, comfy spot to relax or sit down. Close your eyes and focus on your breathing. If your thoughts wander to other thoughts, simply return your attention to breathing.
You could also try progressive muscle relaxation, where you tense and relax various groups of muscles within your body. It is helpful to begin with your toes, and then move up the body to see the difference between relaxation and tension.
You could also try autogenic relaxation which is a kind of relaxation that involves the use of hypnosis. It involves focusing on something that relaxes and calms you, such as your favorite place or activity.
7. Meditation
Meditation is an effective method to help reduce anxiety. It lets you examine your anxiety more deeply and allows you to create space around it. It's recommended to start with an app for guided meditation or video if you're new to. Try a breathing awareness practice that involves a body scan and the awareness of your thoughts. This will help you recognize and challenge anxiety provoking beliefs.
Find a comfortable spot to place yourself in. Breathe deeply and slowly for a count of 4. Pay attention to the sensations that you feel in your body, especially in areas where you feel tension. Concentrate on a soothing image or sound and allow your body to relax.
Anxiety is a useful emotion in certain situations. However, it is important to be aware of when the feelings of fear or dread you feel aren't in line with the circumstances. If your symptoms are serious and disrupt your daily routine, it's best to consult your physician or therapist. They may recommend medication, cognitive behavioral therapy (CBT) or both to help manage anxiety symptoms.