How to Treat Anxiety
Everyone is anxious every now and then is a normal reaction to stress. If anxiety becomes a constant issue, it's crucial to see a doctor.
Your doctor can screen you for any medical condition that may be causing your symptoms, and recommend treatment, if necessary. You may also find help with changes to your lifestyle.
1. Take a break
Everyone feels nervous or worried sometimes -- that's a normal part of life. If your anxiety is overwhelming or prevent you from doing what you usually do, you may have anxiety disorder.
Psychotherapy or medication can treat various anxiety disorders. Psychotherapy (also called talk therapy) can help you develop healthy coping mechanisms and overcome anxiety. It can include different techniques, such as cognitive behaviour therapy and response prevention. It may be combined with complementary methods of health, such as mindfulness and stress management. It can be paired with exercise and diet changes as well as support groups.
In some instances, your doctor will prescribe a short course of tranquillisers and antidepressants to alleviate symptoms until other treatments take effect. However, research shows that psychotherapies, such as cognitive behaviour therapy, are much more effective in tackling anxiety disorders than medication alone.
There are many ways to reduce stress and let yourself relax, for example taking a stroll in the woods or practicing deep breathing. Massage and acupuncture can be beneficial. Make sure you eat well and take enough rest.
2. Talk to a friend
The support of family and friends can be a huge help for people suffering from anxiety. If you have someone close to you who suffers from anxiety, talk to them and show your love.
DO discuss the way they feel, but don't make things like "it's not a huge issue" or "you need to get over it." These types of statements can make them feel less enraged and may make them feel more resentful. Try telling them "I'm sorry that you're having to go through this." I would love to assist in any way.
Ask your friend what kind of help they need if you notice them struggling. Some people might require a lot more advice and others may require more emotional support. People with anxiety may struggle to understand why they react in the way they do, so it is important to be patient and recognize that their responses are not rational.
If they don't have it, it can be helpful to encourage them to seek professional assistance, such as medication or therapy when needed. You can also offer the opportunity to take them to events like yoga or hiking that help with stress and anxiety.
3. Exercise
Exercise can help you calm anxiety symptoms, such as restlessness, difficulty in concentration, and the feeling that you're out of breath. In fact, the majority of experts agree that moderate physical exercise is good for both physical and mental health.
The reasons for this are a bit hazy, but one theory is that exercising can improve your sense of self-efficacy and confidence. According Albert Bandura's socio-cognitive theory of anxiety, people who have confidence levels that are high and self-efficacy can reduce their anxiety.
In one study, those who suffer from chronic anxiety issues saw an improvement in their symptoms after participating in a 12-week, low-intensity workout program. It is recommended to consult your doctor before beginning an exercise program for the first time particularly if you are you are taking anti-anxiety medication.
If you feel that you are focusing on your anxiety while exercising is too stressful, try a simple breathing practice instead. Start by finding a comfortable spot to sit or lie down and put your hands on your stomach or chest. Inhale deeply through your nose, then exhale through your mouth, ensuring that your lungs are filled to the max. Repeat this for a couple of minutes or until you feel your anxiety decreasing.
4. Eat a healthy diet
A balanced diet consisting that is based on whole, unprocessed food can help reduce anxiety. Complex carbohydrates, such as those found in vegetables and whole grains are metabolized slower than simple carbohydrates. Additionally, they help keep blood sugar levels stable which can result in feelings of peace. Drinking plenty of fluids and avoiding processed foods may also reduce anxiety symptoms.
Studies suggest that eating omega-3 fatty acids from fish, such as mackerel, salmon, sardines trout, anchovies and mackerel can help improve symptoms of anxiety. These healthy fats are rich in eicosapentaenoic (EPA) and Docosahexaenoic (DHA), both of which reduce inflammation in the nervous system, increase serotonin and dopamine and regulate neurotransmitters.
Magnesium is also a great aid to reduce anxiety symptoms. Nuts, leafy greens and avocados are all high in magnesium. Researchers have found that mice that consume low amounts of magnesium exhibit an increase in anxiety-related behavior.
Therapy and medication together with a healthy diet can help reduce anxiety. Consult a mental health professional or doctor if you experience chronic or severe symptoms of anxiety. They will conduct a thorough psychological evaluation and help you determine the best treatment option for you.
5. Sleep enough
A good night's sleep can help reduce anxiety. IamPsychiatry helps you feel more resilient, which means you can handle whatever life can throw at you. Try to set 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 sleeping or staying asleep, talk to your primary care doctor. They can check for underlying health problems and refer you to a psychiatrist or mental health professional if needed.
Anxiety is a natural part of the stress response which is designed to alert you to danger and motivate you to stay prepared and organized. However, if this feeling gets overwhelming and becomes a hindrance to your daily life it can turn into an anxiety disorder.
Psychotherapy and medications can help you in the event that you suffer from anxiety disorder. Your doctor might suggest cognitive behavioral therapy to help you improve your coping capabilities and alter the way in which you perceive your fears. They might also prescribe antidepressant or antianxiety drugs, such as selective serotonin reuptake inhibitors (SSRIs) like tricyclic antidepressants like imipramine and Clomipramine to treat depression that is the root cause of the disorder and contribute to anxiety symptoms.
6. Relaxation techniques
Relaxation techniques can help you lower stress and attain a peaceful state of mind. They can help you focus on the things that calm you and improve your awareness of your body. They can be taught by mental health professionals or taught by self-taught. On the internet, you can find various relaxation techniques, including guided meditation.
By using simple visualizations and calming sounds by using simple visualization and soothing sounds, you can calm your mind and body to ease anxiety. Find a calm, comfortable place to sit or lie down. Try closing your eyes and focus on your breath. If your mind wanders, just gently return your attention to the breathing.
You could also try progressive muscle relaxation, where you contract and then relax various groups of muscles throughout your body. Start with your toes, and then move up your body to see the difference between tension versus relaxation.
You might also consider autogenic relaxation which is a type of relaxation that uses hypnosis. This involves thinking about something that makes you feel relaxed and calm, such as a favorite place or activity.
7. Meditation
Meditation is among the most effective techniques to help reduce anxiety. It allows you to explore 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 app to help you get started. Try a breathing practice that includes an examination of your body and a the awareness of your thoughts. This will help you recognize and confront anxiety-inducing beliefs.
Find a comfortable spot to place yourself in. Breathe slowly and deeply for 4 counts. Pay attention to the sensations you feel throughout your body, particularly where you feel tension. Then, concentrate on a soothing image or sound, and try to let your body relax.
Anxiety is an unavoidable emotion that can be helpful in certain situations, but you need to identify the moment when your feelings of fear and anxiety aren't in proportion to the situation. Consult your physician if your symptoms are severe or affect your daily life. They may recommend medications or cognitive behavioral therapy (CBT) to help manage your anxiety symptoms.