How to Treat Anxiety
Everybody experiences anxiety now and then It's a natural response to stress. But when anxiety becomes a chronic issue is the time to consult an expert.
Your doctor can check you for any medical issues which could be causing your symptoms, and suggest treatment if needed. You may also find help with lifestyle changes.
1. Take a break
It's normal to feel nervous or worried from time time. If your anxiety is overwhelming or hinder you from doing what you normally do, then you could be suffering from anxiety disorder.
The good news is that many anxiety disorders can be addressed by medication or psychotherapy. Psychotherapy (also known as talk therapy) can help you develop healthy coping mechanisms and help you overcome anxiety. It can include different techniques that include cognitive behaviour therapy and response prevention. It can be combined with complementary health techniques, such as mindfulness and stress management. It can be paired with dietary changes and exercise and support groups.
In certain instances doctors might prescribe a short-term course of tranquillisers or 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 in treating anxiety disorders.
There are many ways to lower stress and relax by going for a walk in the nature or practicing deep breathing. Acupuncture, massage and other relaxation techniques can also be beneficial. Remember to eat a healthy and balanced diet and get enough sleep.
2. Talk to a friend
Many people who have anxiety discover that the support of friends and loved ones makes a huge difference. If you know someone who struggles with anxiety, talk to them about how they feel and be a good friend.
DO discuss the way they feel, but do not say things like "it's not a huge issue" or "you should just get over it." These types of statements can make them feel less enraged and can actually make them feel more resentful. Try to say "I'm sorry you have to deal with this." I would like to have something I could do to help."
If you know someone who is struggling, try asking them what kind of support they need. Some might need lots of advice, while others prefer more emotional support. People with anxiety may have a hard time understanding why they behave the way they do, so it's crucial to be patient and realize that their reactions aren't rational.
If they haven't you can help to encourage the person to seek out professional assistance, such as therapy or medication when needed. You can also offer the opportunity to take them to events like yoga or hiking that aid in reducing stress and anxiety.
3. Exercise
If you are suffering from anxiety symptoms like anxiety, irritability, and a feeling of breathlessness, exercise can help reduce anxiety symptoms. In fact, most experts agree that moderate physical exercise is good for both mental and physical health.
Exercise can improve your confidence and sense of 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 anxiety and worry levels. 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. Always consult your doctor before beginning any new exercise routine especially if you are you are taking anti-anxiety medication.
If you find that you are focusing on your anxiety while exercising is too stressful, try an easy breathing exercise instead. Place your hands on your stomach and chest. Find a comfortable place to lie down or sit. Inhale deeply through your nose and exhale through your mouth, making sure to fill your lungs completely. 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 help reduce anxiety. Complex carbohydrates, like those found in vegetables and whole grains are metabolized slower than simple carbohydrates. Additionally, they help to keep blood sugar levels in check which can lead to feelings of peace. Drinking plenty of fluids and avoiding processed foods may help to reduce anxiety symptoms.
Research suggests that eating omega-3 fatty acids from fish, such as mackerel, salmon, trout and anchovies, can help improve symptoms of anxiety. 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 a different nutrient that can help to reduce anxiety symptoms. Nuts, leafy greens and avocados are all abundant in magnesium. Researchers have found that mice with low magnesium diets exhibit an increase in anxiety-related behavior.
Talk therapy and medication together with healthy eating habits can reduce anxiety. Consult an expert in mental health or a doctor if you are experiencing severe or persistent symptoms of anxiety. They will conduct a thorough psychological assessment and determine the most effective treatment for you.
5. Sleep enough
Sleeping enough can help reduce anxiety. You'll also feel more resilient and able to manage any situation that may come your way. Establish a regular bedtime. Avoid social anxiety treatment and other stimulants, and practice relaxation techniques such as deep breathing.
Talk to your primary physician when you're having a hard time falling or sleeping. They can screen you for health issues that are underlying and refer you to a psychiatrist or mental health professional when needed.
Anxiety is a natural part of the stress response, which is designed to alert you to danger and encourage you to be prepared and organized. But, if the anxiety gets overwhelming and becomes a hindrance to your daily activities, it can become an anxiety disorder.
Psychotherapy and medication can aid you if you suffer from anxiety disorder. Your doctor might suggest cognitive behavioral therapy to improve your coping skills and alter the way you view your fears. They might also prescribe antianxiety or antidepressant medication, like selective serotonin reuptake inhibitors (SSRIs) such as fluoxetine and escitalopram, or tricyclic antidepressants such as imipramine and clomipramine, to address the depression that causes the underlying issues that cause anxiety symptoms.
6. Relaxation techniques
Relaxation techniques can help you lower stress and attain a relaxed state of mind. They can help you to focus on what calms and improve your awareness of the body. They can be taught by mental health professionals or self-taught. On the internet, you can discover various relaxation techniques including guided meditation.
With a simple visualization and soothing sounds by using simple visualization and soothing sounds, you can relax your body and mind to relieve anxiety. The best way to do this is to find a tranquil space in which you can lay or sit down with ease and have no distractions. Close your eyes and concentrate on your breathing. If your mind wanders take a moment to bring your attention back to your breathing.
You can also try progressive muscle relaxation, where you contract and then relax various groups of muscles throughout your body. It is helpful to begin with your toes and gradually move up the body to be able to notice the differences between relaxation and tension.
You may also try autogenic relaxation, which is a type of relaxation that involves self-hypnosis. This involves focusing on something that calms and relaxes you, like your preferred place or activity.
7. Meditation
Meditation is one of the most effective techniques to help reduce anxiety. It allows you to create space around your anxiety and allows you to explore them more deeply. If you're new to meditating, it's helpful to find an instructional video or app to help you start. Try a breathing awareness practice that involves an examination of your body and a mindfulness of your thoughts. This will help you identify and challenge anxiety provoking beliefs.
Find a comfortable place to take a seat in. Breathe deeply and slowly for a total of 4. Be aware of your body sensations, particularly where you feel tension. Then, you can focus on a soothing image or sound, and try to relax your body.
Anxiety is a natural emotion that can be helpful in certain situations, but it's important to be aware of when your feelings of fear and anxiety are out of proportion with the situation. If your symptoms are serious and affect your daily life, it's a good idea consult your physician or therapist. They may suggest medication, cognitive behavioral therapy (CBT), or both, to help you manage anxiety symptoms.