How to Treat Anxiety
Everyone experiences anxiety from time to time. It's a normal reaction to stress. When anxiety becomes a persistent problem, it's important to see a doctor.
Your doctor can screen you for any medical issues which could cause your symptoms and suggest treatment if needed. You may also find help in adjusting your lifestyle.
1. Take a break
Everyone feels nervous or worried at times -- it's an expected part of life. But if those anxieties are overwhelming or prevent you from doing things that you usually do you might have an anxiety disorder.
Psychotherapy or medication can be used to treat many anxiety disorders. Psychotherapy, also known as talk therapy, can help you learn healthy ways to cope and conquer your anxiety. It may include a variety of methods, such as cognitive behaviour therapy and exposure response prevention. It may be combined with complementary methods of health, such as mindfulness and stress management. It can be combined with dietary changes and exercise, as well as support groups.
In some cases, your doctor will prescribe the use of a short course of tranquillisers and antidepressants to ease symptoms until other treatments begin to take effect. However, research suggests that psychological therapies, such as cognitive behavior therapy, are more effective in treating anxiety disorders than medication alone.
There are many ways to reduce stress and feel more at ease by taking a walk in nature or meditating deeply. Massage and acupuncture are also beneficial. Make sure you eat well and rest enough.
2. Talk to a person you know
Support from friends and family can make a big difference for those suffering from anxiety. If you know someone who is struggling with anxiety, talk to them about how they feel and be supportive.
DO discuss the way they feel, but don't make things like "it's not a huge problem" or "you need to get over it." These types of statements can make them feel worse by minimizing the difficulty. Instead, try saying something like, "I'm sorry you have to endure this. I'd like to be able to help in some way.
Ask your friend what kind of assistance they need if see them struggling. Some may require plenty of advice, while others may need more emotional support. Some people with anxiety are incapable of understanding why they react in the way they do. anxiety treatment I Am Psychiatry is important to be patient and to realize that their reactions are not rational.
If they haven't already you can help to encourage them to seek out professional assistance, such as medication or therapy when needed. You could also offer the opportunity to take them to events, such as yoga or hiking, which can aid in reducing stress and anxiety.
3. Exercise
If you are suffering from anxiety-related symptoms, such as anxiety, insomnia, or an uneasy feeling exercising can help you reduce anxiety symptoms. In fact, the majority of experts agree that moderate exercise is beneficial for physical and mental health.
The reasons behind this aren't clear however one theory is that exercising improves your sense of self-efficacy and confidence. According to the theory of anxiety that was developed by psychologist Albert Bandura, people with high self-efficacy are able to reduce their worry and anxiety.
In one study, people suffering from chronic anxiety experienced significant improvement in their symptoms after participating in a 12-week, low-intensity workout program. It is recommended to consult your physician prior to starting a new exercise program, especially if you are taking anti-anxiety drugs.
If you find it difficult to focus on your anxiety when exercising, try a simple breath practice instead. Place your hands on your chest and stomach. Find a comfortable place to lie down or sit. Breathe deeply through your mouth and then inhale deeply through your nose. Do this for a couple of minutes or until you feel your anxiety decreasing.
4. Eat a healthy diet
Eating a well-balanced diet that is based on whole, unprocessed food can help reduce anxiety. Complex carbohydrates like those found in whole grains and vegetables are metabolized slower than simple carbohydrates, and can help to keep blood sugar levels stable and can help contribute to feelings of calmness. Avoiding processed foods and drinking plenty of water can also help ease anxiety symptoms.
Studies suggest that consuming omega-3 fats from fish, such as mackerel, salmon, trout and anchovies, can ease symptoms of anxiety. These healthy fats are abundant in eicosapentaenoic (EPA) and Docosahexaenoic (DHA) both of which help reduce inflammation in the nervous system, increase serotonin and dopamine and regulate neurotransmitters.
Magnesium is also a great aid to reduce anxiety symptoms. Leafy greens, nuts and avocados are all high in magnesium. Researchers have discovered that mice that consume low amounts of magnesium exhibit increased anxiety-related behavior.
In addition to eating a healthy diet, talk therapy and medication can aid in reducing anxiety. If you have severe or persistent anxiety symptoms, it's important to consult a doctor or mental health expert. They can conduct an extensive psychological assessment and help you determine the best treatment option for you.
5. Get enough sleep
Getting enough sleep helps keep anxiety at bay. It also helps you feel more resilient, ensuring that you are prepared for whatever life throws at you. Establish a regular bedtime. Limit caffeine and other stimulants, and practice relaxation techniques like deep breathing.
If you are having a difficult sleeping or staying asleep, consult your primary care physician. They will be able to check you for health issues that are underlying and refer you to a psychiatrist or mental health professional if necessary.
Anxiety is a normal part of the stress response which is designed to alert you to danger and urge you to be prepared and organized. If the anxiety gets overwhelming and causes problems with your daily routine and activities, it can turn into anxiety disorder.
Psychotherapy and medications can help you when you suffer from an anxiety disorder. Your doctor may recommend cognitive behavioral therapy, which can assist you in changing your thinking about your fears and increase your coping skills. They might also prescribe antidepressant and antianxiety medications, such SSRIs like escitalopram and tricyclics such as imipramine or Clomipramine for treating the underlying depression that may cause anxiety symptoms.
6. Relaxation techniques
Relaxation techniques are a great way to ease stress and feel more at peace. They can help you focus on the things that calm you and increase your awareness of your body. They can be taught by mental health professionals and can also be taught by yourself. You can find a vast range of relaxation techniques online that include guided meditation.
Relax your body and mind using simple visualisations and soothing sounds. Find a quiet, comfy place to sit or lay down. Close your eyes and focus on your breathing. If your mind wanders to other thoughts, simply return your attention to the breathing.
You can also use progressive muscle relaxation. This involves tensing, then relaxing various muscles on your body. It is helpful to begin with your toes and gradually move your body upwards to be able to notice the difference between tension and relaxation.
You might also consider autogenic relaxation which is a kind of relaxation that involves hypnosis. It involves focusing on something that makes you feel calm and relaxed, such as a favorite spot or activity.
7. Meditation
Meditation is an effective method to ease anxiety. It helps to create space around your feelings of anxiety and allows you to explore your anxiety more deeply. If you're new to meditating, it's helpful to find an audio or video guided meditation app to help you get started. Try a method that combines breathing awareness with a body scan, and mindfulness of thoughts to help identify and challenge your anxiety-inducing beliefs.
Find a comfortable spot to place yourself in. Breathe in deeply and slowly for a period of 4 counts. Be aware of your body sensations, particularly when you feel tension. Try to focus on a soothing sound or image and allow your body to ease into relaxation.
Anxiety is a natural emotion that can be helpful in some situations, but you need to be aware of the signs that your feelings of anxiety and dread are out of proportion with the situation at hand. If your symptoms are severe and disrupt your daily routine it's a good idea to speak with your doctor or therapist. They might suggest medication, cognitive behavior therapy (CBT) or both to manage anxiety symptoms.