How to Treat Anxiety
Everyone is anxious at times -- it's a natural response to stress. But when anxiety becomes chronic is the time to consult an expert.
Your doctor will screen you for any medical issues which could cause your symptoms and recommend treatment, if necessary. You could also get help in adjusting your lifestyle.
1. Pause for a moment
It's normal to feel anxious or worried from time at any given moment. If your anxiety is overwhelming or stop you from doing what you usually do, you may have anxiety disorder.
The good news is that many anxiety disorders can be treated by medication or psychotherapy. Psychotherapy, also known as talk therapy can help you develop healthy coping skills and overcome anxiety. It may include a variety of techniques, such as cognitive behavior therapy and response prevention. It can be used in conjunction with complementary techniques such as mindfulness and stress management. It can also be used with exercise, diet changes and support groups.
In certain instances doctors might prescribe a short-term course of tranquillisers or antidepressants to alleviate symptoms while other treatments are being employed. However, research has shown that psychological therapies, like cognitive behavior therapy, are more effective in managing anxiety disorders than medication alone.
There are a variety of ways to reduce stress and feel more at ease, such as taking a walk in nature or focusing on deep breathing. Acupuncture, massage and other relaxation techniques can also be beneficial. Remember to eat healthy and take enough rest.
2. Talk to a person you know
The support of family and friends can make a huge difference for people with anxiety. If you know someone who is struggling with anxiety, talk to them about their feelings and show them your support.
Do discuss their feelings, but do not say things like "it isn't a big an issue" and "you need to be over it." These statements could make people feel worse as they try to minimize their struggle. Instead, try saying something like, "I'm sorry you have to endure this. I wish I could help in some way.
If you know someone who is struggling, you can ask them what kind of support they need. Some may want plenty of advice, while others prefer more emotional support. Certain people suffering from anxiety are incapable of understanding why they react in the way that they do. It is essential to be patient, and to realize that their actions are not rational.
It can be helpful to encourage them to seek help from a professional, such as therapy or medication If they don't have any already. You could also offer that they go to activities like yoga or hiking that aid in reducing stress and anxiety.
3. Exercise
If you suffer from anxiety-related symptoms such as anxiety, irritability, and a feeling of being breathless exercise can help to ease the anxiety. Many experts agree that moderate exercise is good for your physical and mental health.
The reasons behind this aren't clear, but one theory is that exercising improves confidence in yourself and confidence. According to Albert Bandura's social cognitive theory of anxiety, people who have confidence levels high and self-efficacy may be able to reduce their anxiety.
In one study, those with chronic anxiety symptoms saw significant improvement in their symptoms after participating in a low-intensity 12-week exercise program. You should always consult with your physician prior to beginning any new exercise routine particularly if you are taking anti-anxiety medications.
If you find it stressful to concentrate on your anxiety while working out, try a simple breath practice instead. Start by finding a comfortable place to lay down and place your hands on your stomach or chest. Inhale deep through your nose and exhale through your mouth, ensuring that your lungs are completely filled. Repeat this for a few minutes or until your anxiety begins to decrease.
4. Eat a healthy diet
Consuming a balanced diet of whole, unprocessed foods can help reduce anxiety. Complex carbohydrates such as those found in whole vegetables and grains are processed slower than simple carbohydrates and aid to keep blood sugar levels stable, which can contribute towards feelings of peace. Drinking plenty of water and avoiding processed food items can help reduce anxiety symptoms.
According to research that have examined omega-3 fatty acids, consumption from fish like mackerel, trout, and salmon, along with sardines and anchovies may help reduce anxiety symptoms. These healthy fats contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which can aid in reducing inflammation in the brain, boost dopamine and serotonin production, and regulate neurotransmitters which send signals to the nervous system.
Magnesium is a different nutrient that can help to reduce anxiety symptoms. Leafy greens, nuts and avocados are all high in magnesium. Researchers have found that mice who eat low magnesium diets exhibit increased anxiety-related behavior.
Talk therapy and medications, along with a healthy diet can reduce anxiety. Consult an expert in mental health or a doctor if you are experiencing severe or persistent symptoms of anxiety. They can conduct an exhaustive psychological assessment and determine the best treatment option for you.
5. Get enough rest
Sleeping enough helps to keep anxiety at bay. You will also feel more resilient and able to deal with any situation that comes your way. Try to establish a consistent bedtime, limit caffeine and other stimulants prior to going to bed, and use relaxation techniques like breathing deeply.
If you're having a difficult time falling asleep or staying asleep, talk to your primary care doctor. They can screen you for health issues that are underlying and refer you to a mental health professional if necessary.
Anxiety is part of a normal stress response. It's intended to warn you of danger and encourage you to stay organized and prepared. But, if the anxiety gets overwhelming and becomes a hindrance to your daily routine it can turn into an anxiety disorder.
If you have an anxiety disorder, psychotherapy and medication can be helpful. Your doctor may recommend cognitive behavioral therapy, which could change your thinking about your fears and increase your coping skills. They might also prescribe antidepressant or antianxiety medication, like selective serotonin reuptake inhibitors (SSRIs) like escitalopram and fluoxetine or tricyclic antidepressants like imipramine and Clomipramine, to treat the underlying depression that can cause anxiety symptoms.
6. Relaxation techniques
Relaxation techniques can help you lower stress and achieve a more peaceful state of mind. They can help you to focus on what soothes you and increase your awareness of the body. They can be taught by mental health professionals or can be taught by yourself. Online, you can find numerous relaxation techniques including guided meditation.
anxiety treatment herbal can relax your body and mind using simple visualizations and soothing sounds. Find a quiet, comfy spot to relax or sit down. Try closing your eyes and concentrate on your breathing. If your mind wanders to other thoughts, simply return your attention to breathing.
You can also try progressive muscle relaxation. This involves tensing and relaxing various muscles throughout your body. Begin with your toes and then gradually work your way up the body to observe the difference between tension versus relaxation.
You may also try autogenic relaxation which is a form of relaxation that involves self-hypnosis. This involves thinking about something that makes you feel calm and relaxing, such as a favorite spot or a particular activity.
7. Meditation
Meditation is among the most effective methods to help reduce anxiety. It lets you explore your anxiety more deeply and allows you to create space around it. It's beneficial to begin with an app for guided meditation or video if you're a beginner. Try a breathing awareness practice that includes an examination of your body and a mindfulness of your thoughts. This will help you identify and challenge anxiety provoking beliefs.
Start by finding a comfortable seated place. Breathe slowly and deeply for 4 counts. Pay attention to your body's sensations, especially those that cause tension. Concentrate on a soothing image or sound and allow your body to ease into relaxation.
Anxiety is an emotion that is natural and can be helpful in certain situations, but it's crucial to be aware of when your feelings of fear and anxiety aren't in proportion to the situation. If your symptoms are serious and affect your daily routine, it's a good idea talk to your doctor or therapist. They may suggest medications or cognitive behavioral therapy (CBT) to help you manage your anxiety symptoms.