How to Treat Anxiety
Everybody experiences anxiety every now and then is a normal reaction to stress. But when anxiety becomes chronic is the time to speak with an expert.
Your doctor can screen for any medical issues that may be causing symptoms, and suggest treatment if needed. You can also seek help with lifestyle changes.
1. Take a break
It's normal to feel anxious or worried from time to the moment. However, if these anxieties are overwhelming or prevent you from doing the things you usually do you might be suffering from an anxiety disorder.
The use of medication or psychotherapy can treat several anxiety disorders. Psychotherapy (also known as talk therapy) can assist you in developing healthy coping strategies and overcome anxiety. It may include a variety of techniques that include cognitive behavior therapy and response prevention. It could be combined with complementary health techniques, such as mindfulness and stress management. It can be combined with exercise and diet changes as well as support groups.
In some cases, your doctor will prescribe an infrequent course of tranquillisers and antidepressants to ease symptoms until other treatments begin to take effect. Research suggests that cognitive behavior therapy and other psychological treatments are more effective than medications in 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. Acupuncture, massage and other relaxation techniques may be helpful. Remember to eat a healthy and balanced diet and get enough sleep.
2. Talk to a person you know
Many people who have anxiety have found that the support of their friends and loved ones can make a huge difference. If you have an acquaintance or loved one who suffers from anxiety, discuss it with them and show your support.
DO discuss what they feel, but do not say things like "it's not a huge problem" or "you ought to just forget about it." These statements minimize their struggle and could make them feel more resentful. Instead, try saying something like, "I'm sorry you have to endure this. I wish I could assist in any way.
If you know someone who is struggling, you can ask them what kind of support they need. Some may require lots of advice, while others may need more emotional support. Certain people suffering from anxiety are unable to understand why they behave in the way that they do. It is essential to be patient, and to realize that their reactions aren't rational.
It can be beneficial to encourage them to seek out professional help for therapy or medication in the event that they don't have any already. You can also suggest that they go to activities like hiking or yoga, that will help reduce stress and anxiety.
3. Exercise
Exercise can help you relax anxiety symptoms like restlessness, difficulty in concentration, and the feeling that you're out of breath. In fact, the majority of experts agree that moderate exercise is good for both physical and mental health.
Exercise can improve your confidence and self-efficacy. According to the social cognitive theory of anxiety developed by psychologist Albert Bandura, people with high self-efficacy are able to lower their worry and anxiety.
In one study, those suffering from chronic anxiety experienced an improvement in their symptoms after taking part in a 12-week, low-intensity workout program. However, you should always consult with your physician prior to starting any new exercise routine particularly if you are taking anti-anxiety drugs.
If you find it difficult to focus on your anxiety while exercising you can try a simple breath practice instead. Place your hands on your chest and stomach. Find a comfortable spot to sit or lay down. Breathe deeply through your mouth and then inhale deeply through your nose. Do this for a couple of minutes or until you feel less anxious.
4. Eat a healthy diet
Eating a well-balanced diet that is based on whole, unprocessed food can help reduce anxiety. Complex carbohydrates, like those found in whole grains and vegetables, are metabolized more slowly than simple carbohydrates, and they help to keep blood sugar levels in check which can lead to feelings of calm. Drinking plenty of fluids and avoiding processed foods may help to reduce anxiety symptoms.
According to research that have examined omega-3 fatty acids, consumption from fish such as salmon, mackerel and trout, along with sardines and anchovies can reduce anxiety symptoms. These healthy fats are high in eicosapentaenoic (EPA) and Docosahexaenoic (DHA) both of which reduce inflammation in the nervous system, increase serotonin and dopamine, and regulate neurotransmitters.
Magnesium can also help reduce anxiety symptoms. Magnesium-rich foods include avocados, leafy greens and nuts. Research has linked diets that are low in magnesium to increased anxiety-related behaviors in mice.
In addition to eating healthy, a balanced diet, talking therapy and medications can aid in the treatment of anxiety. See a mental health professional or doctor if you experience extreme or persistent symptoms of anxiety. They will conduct a thorough psychological evaluation and help you determine the best treatment option for you.
5. Sleep enough
Getting enough sleep helps keep anxiety at bay. You'll also feel more resilient and able to deal with any situation that comes your way. Establish a regular time to go to bed. Limit anxiety attack treatment and other stimulants and use relaxation techniques, such as deep breathing.
If you're having a difficult sleeping or staying asleep, speak to your primary care doctor. They can check for any health issues that may be underlying and refer you to a psychiatrist or mental health professional if necessary.
Anxiety is part of a normal response to stress. It's intended to warn you of danger and help you keep yourself organized and prepared. However, when this feeling becomes overwhelming and disrupts your daily routine, it can become an anxiety disorder.
If you have an anxiety disorder, psychotherapy and medication can be helpful. Your doctor may recommend cognitive behavioral therapy to help improve your coping skills and change the way you perceive your fears. They might prescribe antidepressant or antianxiety drugs, like SSRIs such as escitalopram, fluoxetine, or tricyclics like imipramine or Clomipramine to treat the root cause of depression which can contribute to anxiety symptoms.
6. Relaxation techniques
Relaxation techniques are an excellent method to relieve anxiety and feel more at peace. They can assist you in focusing on the things that are relaxing and help you become more aware of your body. They can be taught by mental health professionals or can be taught by yourself. Online, you can find various relaxation techniques such as guided meditation.
Using simple visualization and calming sounds by using simple visualization and soothing sounds, you can relax your body and mind to ease anxiety. Find a quiet, comfy spot to relax or sit down. Close your eyes and concentrate on your breathing. If your mind wanders to other thoughts, simply return your attention to breathing.
You may also try progressive relaxation, where you tense and then relax various groups of muscles in your body. It is helpful to start with the toes and then move up your body, so you can notice the differences between relaxation and tension.
You could also try autogenic relaxation, which is a form of relaxation that involves hypnosis. It involves focusing on something that calms and relaxes you, such as your favorite spot or exercise.
7. Meditation
Meditation is an effective method to reduce anxiety. It helps to create space around your anxiety and allows you to explore them more deeply. It's helpful to start with an app for guided meditation or video if you're new to. Try a breathing awareness practice which includes a body scan and the awareness of your thoughts. This will help you identify and challenge the anxiety-inducing beliefs.
Find a comfortable spot to take a seat in. Breathe slowly and deeply for four counts. Be aware of the sensations in your body, especially in areas where you feel tension. Concentrate on a soothing sound or image and allow your body to ease into relaxation.
Anxiety can be a beneficial emotion in certain situations. However, it's important to recognize the signs that the feelings of anxiety or anxiety you experience are not in proportion to the situation. If your symptoms are serious and disrupt your daily routine it's a good idea speak with your doctor or therapist. They may recommend medication, cognitive behavioral therapy (CBT) or both, to help you manage anxiety symptoms.
