How to Treat Anxiety
Everyone is anxious now and then It's a natural reaction to stress. When anxiety becomes a persistent problem, it's important to seek out a physician.
Your doctor can screen you for any medical conditions which could be causing your symptoms, and recommend treatment, if necessary. You could also get help with lifestyle changes.
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 prevent you from doing things that you usually do you might suffer from an anxiety disorder.
The use of medication or psychotherapy can treat various anxiety disorders. Psychotherapy, also known as talk therapy can help you develop healthy coping strategies and overcome anxiety. It can include different techniques that include cognitive behavior therapy and response prevention. It can be combined with complementary health practices, like mindfulness and stress management. It can be paired with dietary changes and exercise as well as support groups.
In certain instances your doctor may prescribe a short course of tranquillisers or antidepressants to alleviate symptoms until other treatments begin to take effect. Research suggests that cognitive behavior therapy and other psychological treatments are more effective than medications for treating anxiety disorders.
There are many ways to lower stress and relax, such as taking a walk in nature or focusing on deep breathing. Massage and acupuncture can be beneficial. And remember to eat a healthy diet and get enough rest.
2. Talk to a person you know
Family and friends' support can make a huge difference for people suffering from anxiety. If you have someone close to you who is suffering from anxiety, discuss it with them and show your love.
Do talk about your feelings, but don't say things like "it isn't a big thing" and "you must get over it." These kinds of statements can make them feel worse as they try to minimize their struggles. Instead, try saying something like, "I'm sorry you have to go through this. I would like to do something I could do to help."
If your friend is struggling, you can ask them what kind of support they require. Some people may require more guidance, while others want more emotional support. Some people with anxiety have a hard time understanding why they react in the way they do, so it's crucial to be patient and understand that their responses are not rational.
If they haven't you can help to encourage the person to seek out professional assistance, such as therapy or medication, if necessary. You can also take them on activities that reduce stress and anxiety like yoga or hiking.
3. Exercise
Exercise can help you relax anxiety symptoms such as restlessness, difficulty in concentrating, and a feeling that you're out of breath. In fact, most experts agree that moderate physical exercise is beneficial for physical and mental health.
The reasons behind this are a bit hazy however one theory is that exercise improves confidence in yourself and confidence. According Albert Bandura's socio-cognitive theory of anxiety, those who have confidence levels that are high and self-efficacy are less likely to experience anxiety.
A study showed that those who suffer from chronic anxiety saw significant improvement in their symptoms after taking part in a low-intensity group exercise program for 12 weeks. However, it is important to consult with your physician prior to starting any new exercise routine, especially if you take anti-anxiety medications.
If you find it difficult to concentrate on your anxiety while working out or doing other activities, try a simple breathing practice instead. Start by finding a comfortable spot to sit or lay down and place your hands on your stomach or chest. Inhale deeply through your nose and exhale through your mouth, making sure that your lungs are completely filled. Repeat this for a few minutes or until you feel your anxiety begins to diminish.
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 aid to maintain blood sugar levels and can help contribute to feelings of peace. Drinking plenty of fluids and avoiding processed food items can help reduce anxiety symptoms.
According to studies, omega-3 fatty acid consumption from fish such as mackerel, trout, and salmon as well as sardines and anchovies can reduce anxiety symptoms. These healthy fats are high in eicosapentaenoic (EPA) and Docosahexaenoic (DHA), both of which can help reduce inflammation in the nervous system, increase serotonin, dopamine and regulate neurotransmitters.
Magnesium is yet another nutrient which can aid in reducing anxiety symptoms. Green leafy vegetables, nuts and avocados are all rich in magnesium. Researchers have discovered that mice who eat low magnesium diets exhibit increased anxiety-related behavior.
In addition to consuming healthy, a balanced diet, talking therapy and medications can aid in the treatment of anxiety. If you suffer from severe or persistent anxiety symptoms it is important to speak with a doctor or mental health expert. They can conduct an exhaustive psychological assessment and determine the most effective treatment option for you.
5. Get enough rest
Sleeping enough helps to keep anxiety at bay. It also makes you feel more resilient, which means you are prepared for whatever life can throw at you. Set a regular time for bed, avoid caffeine and other stimulants prior to going to bed, and try relaxation techniques such as deep breathing.
Speak to your primary doctor in case you are having trouble falling asleep or staying asleep. They can check for health issues that are underlying and refer you to mental health professionals if necessary.
Anxiety is a normal part of the stress response, that is designed to warn you of danger and urge you to stay prepared and organized. If the anxiety gets overwhelming and causes problems with your daily routine and activities, it can turn into anxiety disorder.
If you suffer from an anxiety disorder, psychotherapy and medication may help. Your doctor may suggest cognitive behavioral therapy to help improve your coping abilities and alter the way in which you view your fears. They may also prescribe antidepressant or antianxiety medications, such as selective serotonin reuptake inhibitors (SSRIs) such as tricyclic antidepressants like imipramine and Clomipramine, to treat the depression that causes the underlying issues that contribute to anxiety-related symptoms.
6. Relaxation techniques
Relaxation techniques can help you reduce stress and attain a relaxed state of mind. They can help you to focus on what calms and increase your awareness of your body. They can be taught by mental health professionals or can be taught by yourself. You can find a vast range of relaxation methods online and include guided meditation.
Relax your mind and body by using simple visualizations and soothing music. Find a calm, comfortable place to sit or lay down. Try closing your eyes and concentrate on your breathing. If your mind wanders then gently bring your focus back to your breathing.
You can also try progressive muscle relaxation. This involves tensing and then relaxing different muscles in your body. Start with your toes and then move up your body to notice the difference between tension and relaxation.
You can also try autogenic relaxation which is a form of relaxation that is based on self-hypnosis. It involves focusing on something that makes you feel calm and relaxing like a favourite place or activity.
7. Meditation
Meditation is one of the most effective methods to help reduce anxiety. It helps to create space around your anxiety and allows you to explore them more deeply. If treatments for anxiety to meditating, it's helpful to find an instructional video or app to help you get started. Try a method that combines breathing awareness with a body scan and mindfulness of your thoughts to help you identify and challenge your anxiety-inducing beliefs.
Start by finding a comfortable seated position. Breathe slowly and deeply for 4 count. Be aware of your body's sensations, specifically when you feel tension. Focus on a calming image or sound and allow your body to relax.
Anxiety is an unavoidable emotion that can be helpful in certain situations, but it's important to identify the signs that your feelings of anxiety and anxiety are not in line with the situation. If your symptoms are severe and interfere with your daily routine, it's a good idea to consult your physician or therapist. They may recommend medication, cognitive behavior therapy (CBT), or both to manage anxiety symptoms.