How to Treat Anxiety
Everyone experiences anxiety from time to time. It's normal to feel anxious in response to stress. However, if anxiety becomes chronic is the time to speak with a doctor.
Your doctor will be able to check for any medical conditions that might trigger symptoms, and suggest treatment if required. You might also receive assistance with changes to your lifestyle.
1. Pause for a moment
It's normal to feel anxious or worried from time to the moment. However, if these feelings are overwhelming, or prevent you from doing the things you usually do, you may be suffering from an anxiety disorder.
The use of medication or psychotherapy can treat many 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 can be paired with complementary methods like mindfulness and stress management. It can be paired with dietary changes and exercise as well as support groups.
In some cases, a doctor might prescribe a short-term regimen of tranquillisers and antidepressants in order to ease symptoms while other treatments are being used. Research suggests that cognitive behavior therapy and other psychological treatments are more effective than medication in treating anxiety disorders.
There are many ways you can reduce stress and relax, like going for a walk in nature or practicing deep breathing. Acupuncture and massage are also beneficial. Make sure you eat well and get enough rest.
2. Talk with a friend
The support of family and friends can be a huge help for people suffering from anxiety. If you know someone close to you who is suffering from anxiety discuss it with them and show your love.
Do discuss your feelings, but don't say things like "it isn't that big of thing" and "you must let it go." These statements minimize their struggle and may make them feel more resentful. Try saying "I'm sorry that you have to deal with this." I'd like to be able to help in any way.
If you know someone who is struggling, you can ask them what kind of help they need. Some people may need some more advice and some may need more emotional support. Certain people suffering from anxiety are not able to comprehend why they behave in the way that they do. It is important to be patient and to understand that their reactions are not rational.
If they haven't already you can help to encourage the person to seek professional help like therapy or medication when needed. You can also encourage them to participate in activities that ease anxiety and stress, such as yoga or hiking.
3. Exercise
If you're suffering from anxiety-related symptoms such as anxiety, irritability, and an uneasy feeling, exercise can help ease the anxiety. In fact, the majority of experts agree that moderate exercise is beneficial for mental and physical health.
The reasons for this are a bit hazy However, one theory is that exercising improves your self-efficacy and confidence. According to the social cognitive theory of anxiety developed by psychologist Albert Bandura, people with high levels of self-efficacy can reduce their worry and anxiety.
One study revealed that people who suffer from chronic anxiety experienced significant improvement in their symptoms participating in a low-intensity group exercise program for 12 weeks. However, you should always consult your physician prior to beginning a new exercise regimen particularly if you are taking anti-anxiety medication.
If you feel that focusing on your anxiety while exercising is stressful, consider a simple breathing practice instead. Begin by finding a comfortable place to lay down and place your hands on your chest or stomach. Exhale completely through your mouth and then inhale slowly through your nose. Repeat this for a couple of minutes or until you feel less anxious.
4. Eat a healthy diet
Consuming a balanced diet of unprocessed, whole foods can help ease anxiety. Complex carbohydrates, like those found in whole grains and vegetables, are metabolized more slowly than simple carbohydrates. Additionally, they can help keep blood sugar levels steady which can result in feelings of calm. Drinking plenty of water and avoiding processed food items can help reduce anxiety symptoms.
According to studies the consumption of omega-3 fatty acids from fish such as mackerel, trout, and salmon along with sardines as well as anchovies can reduce anxiety symptoms. Read Home include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which aid in reducing inflammation in the brain, improve serotonin and dopamine production, and regulate neurotransmitters that transmit signals to the nervous system.
Magnesium is also a great aid to reduce anxiety symptoms. Foods rich in magnesium 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 a healthy diet, talk therapy and medication can help with anxiety. If you have severe or persistent anxiety symptoms it is essential to talk with a psychiatrist or a medical expert. They can perform an extensive psychological assessment and determine the best treatment for you.
5. Get enough sleep
Sleeping enough helps to reduce anxiety. It also makes you feel more resilient, which means you are prepared for whatever life throws at you. Set a regular time to go to bed, reduce caffeine and other stimulants before going to bed, and use relaxation techniques such as breathing deeply.
Talk to your primary physician in case you are having a hard time falling or getting up or staying asleep. They can check for any health issues that may be underlying and refer you to mental health professionals if needed.
Anxiety is a natural part of the stress response, that is designed to warn you of danger and urge you to stay prepared and organized. However, when this feeling gets overwhelming and becomes a hindrance to your daily activities it could develop into an anxiety disorder.
Psychotherapy and medications can help you when you suffer from anxiety disorder. Your doctor might suggest cognitive behavioral therapy to improve your coping capabilities and change the way you view your fears. They may also prescribe antianxiety or antidepressant drugs, such as selective serotonin reuptake inhibitors (SSRIs) like tricyclic antidepressants, such as imipramine or Clomipramine, to treat the underlying depression that can cause anxiety symptoms.
6. Relaxation techniques
Relaxation techniques can help you decrease stress and attain a peaceful state of mind. They can help you 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. There is a wide range of relaxation techniques on the internet that include guided meditation.
With a simple visualization and soothing 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. Close your eyes and focus 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 tense and then relax different groups of muscles throughout your body. It is helpful to start with your toes and gradually move your body upwards to be able to notice the difference between tension and relaxation.
You could also try autogenic relaxation which is a kind of relaxation that involves the process of hypnosis. This involves thinking about something that will make you feel calm and relaxing like a favourite spot or a particular activity.
7. Meditation
Meditation is one of the most effective methods to help reduce anxiety. It creates space around your feelings of anxiety and allows you to explore the anxiety more deeply. If you're a novice to meditation, it's helpful to find an audio or video guided meditation app to help you start. Try a breathing awareness practice which includes the body scan and awareness of your thoughts. This will help you identify and confront anxiety-inducing beliefs.
Find a comfortable place to sit in. Breathe slowly and deeply for four counts. Be aware of the sensations in your body, particularly where you feel tension. Try to focus on a soothing image or sound, and let your body relax.
Anxiety is a natural emotion that can be beneficial in certain situations, but it's important to identify the moment when your feelings of fear and anxiety are not in line with the circumstances. Consult your physician when your symptoms are serious or disrupt your daily life. They might suggest medication, cognitive behavioral therapy (CBT) or both to help manage anxiety symptoms.