How to Treat Anxiety
Everyone is anxious now and then -- it's a natural response to stress. But when anxiety becomes a chronic issue, it's time to talk to an expert.
Your doctor can check you for any medical conditions which could be causing your symptoms and suggest treatment if needed. You can also seek help by modifying your lifestyle.
1. Pause for a moment
It's normal to feel anxious or anxious from time to the moment. If these feelings are overwhelming or hinder you from doing what you usually do, you might be suffering from anxiety disorder.
Psychotherapy or medication can treat various anxiety disorders. Psychotherapy (also called talk therapy) can assist you in developing healthy coping mechanisms and overcome anxiety. It may include a variety of techniques that include cognitive behaviour therapy and response prevention. It may be combined with complementary methods of health, such as mindfulness and stress management. It is possible to combine it with diet and exercise, as well as support groups.
In social anxiety treatment , your doctor will prescribe the use of a short course of tranquillisers or antidepressants to reduce symptoms until other treatments begin to take effect. However, research shows that psychotherapies, such as cognitive behaviour therapy, are much more effective in tackling anxiety disorders than medication alone.
There are a variety of ways to ease stress and relax, like taking a nature walk or practicing deep breathing. Massage and acupuncture are also helpful. Be sure to eat a balanced diet and take enough rest.
2. Talk to a friend
Many people suffering from anxiety discover that the support of friends and loved ones can make an enormous difference. If you have a friend or loved one who is suffering from anxiety, talk to them and show your love.
DO discuss the way they feel, but don't say things like "it's not a huge deal" or "you should just get over it." These statements minimize their struggle and can actually make them feel more resentful. Try to say "I'm sorry that you're having to go through this." I'd like to be able to assist in any way.
Ask your friend what kind of help they need if you see them struggling. Some people may need some more advice and some may need more emotional support. People with anxiety may struggle to understand why they react in the way they do, and it's crucial to be patient and realize that their reactions aren't rational.
If they don't have it you can help to encourage the person to seek professional help for therapy or medication, if necessary. You can also suggest to take them to activities, such as yoga or hiking, which can help with 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, most experts agree that moderate physical activity is beneficial for both physical and mental health.
The reasons for this are a bit hazy however one theory is that exercising improves your self-efficacy and confidence. According Albert Bandura's socio-cognitive theory of anxiety, people who have high levels of confidence and self-efficacy are less likely to experience anxiety.
One study revealed that people who suffer from chronic anxiety saw significant improvement in their symptoms when taking part in a low-intensity group exercise program for 12 weeks. You should always consult with your physician prior to starting an exercise program for the first time particularly if you are you are taking anti-anxiety drugs.
If you find that the focus on your anxiety while exercising is stressful, try a simple breathing practice instead. Start by finding a comfortable place to sit or lie down and put your hands on your stomach or chest. Inhale deep through your nose and exhale through your mouth, making sure to fill your lungs completely. Repeat this for several minutes or until your anxiety begins to decrease.
4. Eat a healthy diet
A balanced diet consisting of whole, unprocessed foods can help ease anxiety. Complex carbohydrates, such as those found in whole grains and vegetables are metabolized slower than simple carbohydrates and help to keep blood sugar levels stable, which can contribute towards feelings of peace. Avoiding processed foods and drinking plenty of fluids can also help reduce anxiety symptoms.
According to research, omega-3 fatty acid consumption from fish such as mackerel, salmon and trout as well as sardines and anchovies may help reduce anxiety symptoms. These healthy fats are abundant in eicosapentaenoic (EPA) and Docosahexaenoic (DHA) both of which reduce inflammation in the nervous system, increase serotonin, dopamine, and regulate neurotransmitters.
Magnesium can also reduce anxiety symptoms. Foods rich in magnesium include avocados, leafy greens and nuts. Research has linked diets that are low in magnesium to anxiety-related behaviors in mice.
Talk therapy and medications, along with a healthy diet can help to reduce anxiety. See an expert in mental health or doctor if you have extreme or persistent symptoms of anxiety. They can conduct a thorough psychological evaluation and determine the most effective treatment option for you.
5. Get enough sleep
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 bedtime, limit caffeine and other stimulants before going to bed, and try relaxation techniques such as breathing deeply.
Talk to your doctor in case you are having trouble falling asleep or getting up or staying asleep. They can look for health issues that are underlying and refer you to mental health professionals if necessary.
Anxiety is a normal component of the stress response that is designed to warn you of danger and urge you to be prepared and organized. However, if this feeling becomes overwhelming and disrupts your daily activities, it can become an anxiety disorder.
Psychotherapy and medications can help you when you suffer from anxiety disorder. Your doctor may suggest cognitive behavioral therapy to help you improve your coping skills and alter the way you view your fears. They might also prescribe antidepressant or antianxiety medications, such as selective serotonin reuptake inhibitors (SSRIs) like tricyclic antidepressants like imipramine and Clomipramine to treat depression that is the root cause of the disorder and contribute to anxiety symptoms.
6. Relaxation techniques
Relaxation techniques are a wonderful way to ease stress and feel more at peace. They can aid you in focusing on what is calming and increase your awareness of your body. They can be facilitated by mental health professionals, and can also be taught by yourself. There is a wide variety of relaxation techniques on the internet and include guided meditation.
By using simple visualizations and calming sounds by using simple visualization and soothing sounds, you can calm your mind and body to relieve anxiety. Find a calm, comfortable place to sit or lay down. Close your eyes and focus on your breathing. If your thoughts wander, just gently return your attention to the breathing.
You can also use progressive muscle relaxation. This involves tensing and relaxing various muscles on your body. Start with your toes, and then gradually work your way up the body to observe the difference between tension and relaxation.
You can also try autogenic relaxation that is a kind of relaxation that relies on self-hypnosis. This involves thinking about something that makes you feel calm and relaxing like a favorite spot or activity.
7. Meditation
Meditation is a proven method to reduce anxiety. It allows you to create space around the anxiety you feel and allows you to explore the anxiety more deeply. It's beneficial to begin with an app that guides you through meditation or video if you're just beginning. Try a breathing awareness exercise that includes the body scan and mindfulness of your thoughts. This can help you identify and challenge anxiety provoking beliefs.
Find a comfortable place to place yourself in. Breathe slowly and deeply for four counts. Be aware of the sensations in your body, especially where you feel tension. Then, concentrate on a soothing image or sound, and try to relax your body.
Anxiety is a useful emotion in certain situations. However, it's important to recognize the signs that the feelings of anxiety or dread you feel are out of proportion to the circumstances. If your symptoms are severe and affect your daily life, it's best to talk to your doctor or therapist. They may suggest medication, cognitive behavior therapy (CBT), or both, to help you manage anxiety symptoms.