How to Treat Anxiety
Everyone is anxious at times. It's a normal reaction to stress. If anxiety becomes chronic, it's time to speak with a doctor.
Your doctor can check for any medical issues that may be causing your symptoms, and recommend treatment if needed. You may also find help with changes to your lifestyle.
1. Take a break
It's normal to feel anxious or worried from time to at any given moment. If these feelings become overwhelming or hinder you from doing what you normally do, then you could be suffering from anxiety disorder.
Psychotherapy or medication can treat various anxiety disorders. Psychotherapy (also called talk therapy) can aid in developing healthy coping mechanisms and help you overcome anxiety. It may include a variety of techniques, including cognitive behaviour therapy and exposure prevention. It can be used in conjunction with other techniques, such as mindfulness and stress management. It can be combined with exercise and diet changes as well as support groups.
In some cases, your doctor will prescribe the use of a short course of tranquillisers or antidepressants in order to ease symptoms until other treatments take effect. Research shows that cognitive behaviour therapy and other psychological treatments are more effective than medications for treating anxiety disorders.
There are many ways to reduce stress and relax, such as taking a stroll in the woods or practicing deep breathing. Massage and acupuncture can be helpful. And remember to eat a healthy and balanced diet and get enough rest.
2. Talk to anxiety treatment at home know
Family and friends' support can make a big difference for those suffering from anxiety. If you know someone struggling with anxiety, try talking to them about their feelings and be supportive.
Do talk about their feelings, but do not say things like "it isn't that big of an issue" and "you should get over it." These statements minimize their struggle and may make them feel more resentful. Instead, try saying something like, "I'm sorry you have to endure this. I would like to have something I could do to assist you."
Ask your friend what kind of help they need if you see them struggling. Some might need a lot of advice, while others would prefer more emotional support. Certain people suffering from anxiety are unable to understand why they behave in the way they do. It is crucial to be patient, and to understand that their reactions are not rational.
If they haven't already you can help to encourage them to seek professional assistance, such as medication or therapy, if necessary. You could also offer the opportunity to take them to events like hiking or yoga, that help with stress and anxiety.
3. Exercise
Exercise can help you manage anxiety symptoms such as restlessness, difficulty in concentration, and the feeling that you're out breath. Most experts agree that moderate exercise is beneficial for your mental and physical health.
Exercise can boost confidence and self-efficacy. According Albert Bandura's socio-cognitive theory of anxiety, people who have confidence levels high and self-efficacy are less likely to experience anxiety.
In one study, those who suffer from chronic anxiety issues saw a significant improvement in their symptoms following participation in a low-intensity 12-week exercise program. However, it is important to consult your doctor before starting an exercise program particularly if you are taking anti-anxiety medication.
If you find that the focus on your anxiety while exercising is stressful, try the simple breathing technique instead. Place your hands on your chest and stomach. Find a comfortable place to sit or lay down. Inhale deeply through your nose, then exhale through your mouth, making sure that your lungs are completely filled. Repeat this for several minutes or until you feel your anxiety begins to decrease.
4. Eat a healthy diet
Eating a well-balanced diet of unprocessed, whole foods can ease anxiety. Complex carbohydrates, like those found in vegetables and whole grains are metabolized more slowly than simple carbohydrates. In addition, they help to keep blood sugar levels stable which can lead to feelings of calm. Drinking plenty of fluids and avoiding processed food items can help to reduce anxiety symptoms.
Research suggests that eating omega-3 fatty acids from fish, such as mackerel, salmon as well as anchovies, trout and sardines, can ease symptoms of anxiety. These healthy fats are high in eicosapentaenoic (EPA) and Docosahexaenoic (DHA) both of which reduce inflammation in the nervous system, increase serotonin, dopamine, and regulate neurotransmitters.
Magnesium is a different nutrient that helps to ease anxiety symptoms. Green leafy vegetables, nuts and avocados are all high in magnesium. Researchers have found that mice who eat low magnesium diets have an increased tendency to exhibit anxiety-related behaviors.
Talk therapy and medications as well as healthy eating habits can reduce anxiety. See a mental health professional or a doctor if you are experiencing chronic or severe symptoms of anxiety. They can conduct an exhaustive psychological assessment and help you determine the best treatment option for you.
5. Get enough sleep
A good night's sleep can help keep anxiety at bay. It also helps you feel more resilient, so you are able to handle whatever life puts in front of you. Set a regular bedtime, limit caffeine and other stimulants prior to going to bed, and try relaxation techniques such as deep breathing.
Talk to your primary physician if 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 a psychiatrist or mental health professional when needed.
Anxiety is part of a normal stress response. It's intended to warn you of danger and motivate you keep yourself organized and prepared. If the anxiety becomes overwhelming, and interferes with your daily activities and activities, it can turn into anxiety disorder.
Psychotherapy and medications can help you when you suffer from anxiety disorder. Your doctor may suggest cognitive behavioral therapy to improve your coping abilities and change the way you view your fears. They may also prescribe antidepressant or antianxiety medications, such as selective serotonin reuptake inhibitors (SSRIs) like escitalopram and fluoxetine 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 are a great method to reduce anxiety and feel more at peace. They can help you focus on what is calming and increase your awareness of your body. They can be taught by mental health professionals, and can also be self-taught. Online, you can find numerous relaxation techniques, including guided meditation.
Using simple visualization and calming sounds You can relax your body and mind to relieve anxiety. Find a quiet, comfy spot to relax or sit down. Close your eyes and concentrate on your breathing. If your mind wanders take a moment to bring your attention back to your breathing.
You may also try progressive relaxation, where you contract and then relax various groups of muscles in your body. Begin with your toes and then move up your body to see the difference between tension versus relaxation.
You may also try autogenic relaxation, which is a type of relaxation that involves self-hypnosis. This involves thinking about something that makes you feel calm and relaxing like a favourite place or a particular activity.
7. Meditation
Meditation is among the most effective techniques to reduce anxiety. It allows you to create space around the anxiety you feel and allows you to explore the anxiety more deeply. If you're new to meditation it's beneficial to find a guided meditation video or app that can help you start. Try a breathing awareness practice that involves the body scan and the awareness of your thoughts. This can help you identify and confront anxiety-inducing beliefs.
Begin by finding a comfortable seated place. Breathe slowly and deeply for 4 count. Pay attention to your body's sensations, especially those that cause tension. Try to focus on a soothing sound or image and let your body relax.
Anxiety is an unavoidable emotion that can be helpful in some situations, but you need to identify the signs that your feelings of anxiety and anxiety are out of proportion with the situation. Talk to your doctor if your symptoms are severe or disrupt your daily life. They might suggest medications or cognitive behavioral therapy (CBT) to help you manage your anxiety symptoms.