How to Treat Anxiety
Everyone is anxious every now and then -- it's a natural response to stress. But when anxiety becomes chronic it's time to talk to a doctor.
Your doctor can check you for any medical conditions which could cause your symptoms and recommend treatment if necessary. You may also find help with lifestyle changes.
1. Take a break
Everyone feels nervous or worried sometimes -- that's an expected part of life. However, if these anxieties are overwhelming or prevent you from doing things that you normally do, you may suffer from an anxiety disorder.
The use of medication or psychotherapy can treat various anxiety disorders. Psychotherapy (also called talk therapy) can aid in developing healthy coping strategies and overcome anxiety. It can include different techniques, such as cognitive behaviour therapy and response prevention. It can be combined with other techniques, such as stress management and mindfulness. It can also be used with exercise, diet changes and support groups.
In certain instances your doctor may prescribe the use of a short course of tranquillisers or antidepressants in order to ease symptoms until other treatments begin to take effect. Research has shown that cognitive behaviour therapy and other psychological therapies are more effective than medication for treating anxiety disorders.
There are a variety of ways to reduce stress and relax, like taking a stroll in the woods or focusing on deep breathing. Acupuncture and massage are also beneficial. Be sure to eat a balanced diet and take enough rest.
2. Talk to a person you know
Support from friends and family can make a huge difference for people suffering from anxiety. If you have someone close to you who is suffering from anxiety talk to them and show your love.
Do discuss your feelings, but do not make statements like "it isn't a big thing" and "you must be over it." These types of statements can make them feel less enraged and can actually make them feel worse. Instead try saying something like, "I'm sorry you have to endure this. I would like to have something I could do to help."
Ask your friend what assistance they require if you see them struggling. Some people might require more guidance, while others want more emotional support. Certain people suffering from anxiety are unable to understand why they behave in the way that they do. It is crucial to be patient, and to recognize that their actions are not rational.
It is helpful to encourage them to seek out professional help for therapy or medication, if they don't already have one. You could also offer to take them to activities like yoga or hiking, which can will help reduce stress and anxiety.
3. Exercise
If you suffer from anxiety-related symptoms such as anxiety, insomnia, or an uneasy feeling exercise can help to reduce anxiety symptoms. The majority of experts agree that moderate exercise is good for your physical and mental health.
The reasons behind this are complex However, one theory is that exercising helps improve your sense of self-efficacy and confidence. According Albert Bandura's social cognitive theory of anxiety, people who have confidence levels that are high and self-efficacy may be able to reduce their anxiety.
In one study, individuals with chronic anxiety symptoms saw a significant improvement in their symptoms after taking part in a low-intensity 12-week exercise program. But, it is recommended to consult your doctor before starting any new exercise routine, especially if you take anti-anxiety medication.
If you find that focusing on your anxiety while exercising is too stressful, try the simple breathing technique instead. Place your hands on your stomach and chest. Find a comfortable place to lie down or sit. Inhale deep through your nose and exhale through your mouth, making sure that your lungs are filled to the max. Do this for a few minutes or until you feel your anxiety decreasing.
4. Eat a healthy diet
A balanced diet consisting 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 can help to maintain blood sugar levels which can lead to feelings of calm. Drinking plenty of water and avoiding processed foods can help to reduce anxiety symptoms.
According to research that have examined omega-3 fatty acids, consumption from fish such as mackerel, trout, and salmon along with sardines as well as anchovies can help ease anxiety symptoms. These healthy fats are rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which help to reduce inflammation in the brain, improve dopamine and serotonin production, and regulate neurotransmitters which send signals to your nervous system.
Magnesium can also help reduce anxiety symptoms. Leafy greens, nuts and avocados are all abundant in magnesium. Researchers have discovered that mice with low magnesium diets exhibit increased anxiety-related behavior.
In addition to consuming healthy, a balanced diet, talking therapy and medication can also help with anxiety. See a mental health professional or doctor if you have extreme or persistent symptoms of anxiety. They will conduct an extensive psychological assessment and determine the most effective treatment for you.
5. Get enough sleep
Sleeping enough helps keep anxiety at bay. It also makes you feel more resilient, which means you are able to handle whatever life puts in front of you. Try to set a consistent bedtime, limit caffeine and other stimulants prior to going to bed, and use relaxation techniques like deep breathing.
Talk to your doctor if you are having trouble falling asleep or staying asleep. They will be able to check you for underlying health problems and refer you to a mental health professional if necessary.
Anxiety is a normal component of the stress response, that is designed to warn you of danger and encourage you to stay prepared and organized. However, when this feeling becomes overwhelming and interferes with your daily activities, it can become an anxiety disorder.
Psychotherapy and medication can aid you when you suffer from anxiety disorder. Your doctor may suggest cognitive behavioral therapy to help you improve your coping abilities and alter the way you perceive your fears. They might prescribe antidepressant or antianxiety medication, such as SSRIs such as escitalopram, tricyclics like imipramine or Clomipramine for treating the underlying depression which can contribute to anxiety symptoms.
6. social anxiety treatment can help you reduce stress and help you achieve a more peaceful state of mind. They can help you focus on what soothes you and improve your awareness of the body. They can be guided by mental health professionals and can also be self-taught. You can find a wide variety of relaxation techniques on the internet that include guided meditation.
Relax your body and mind using simple visualisations and soothing sounds. Find a quiet, comfortable place to sit or lie down. Try closing your eyes and concentrate on your breathing. If your thoughts wander to other thoughts, simply return your focus to the breathing.
You can also try progressive muscle relaxation, in which you tense and then relax different groups of muscles in your body. It is beneficial to begin with your toes, and then move up the body, so you can notice the difference between relaxation and tension.
You might also consider autogenic relaxation which is a type of relaxation that uses the process of hypnosis. It involves focusing on something that makes you feel calm and relaxing, such as a favorite spot or a particular activity.
7. Meditation
Meditation is one of the most effective techniques to reduce anxiety. It creates space around your feelings of anxiety and allows you to explore your anxiety more deeply. It's recommended to start with an app that guides you through meditation or video if you're just beginning. Try a practice that combines breathing awareness with a body scan, and mindfulness of your thoughts to help you recognize and challenge the negative beliefs that cause anxiety.
Find a comfortable position to take a seat in. Breathe slowly and deeply for 4 count. Pay attention to your body's sensations, especially when you feel tension. Concentrate on a soothing image or sound and allow your body to ease into relaxation.
Anxiety can be a helpful emotion in certain situations. However, it's crucial to identify when the feelings of fear or anxiety you feel are out of proportion to the situation. If your symptoms are serious and affect your daily life, it's a good idea to speak with your doctor or therapist. They may recommend medication, cognitive behavior therapy (CBT), or both, to help you manage anxiety symptoms.
