How to Treat Anxiety
Everyone is anxious from time to time. It's a normal reaction to stress. But when anxiety becomes a persistent issue, it's time to talk to a doctor.
Your doctor can screen for any medical conditions that could cause your symptoms, and recommend treatment if needed. You can also get help by modifying your lifestyle.
1. Pause for a moment
Everyone is worried or nervous occasionally -- it's an expected part of life. If your anxiety is overwhelming or prevent you from doing what you normally do, then you might be suffering from anxiety disorder.
The positive side is that many anxiety disorders can be addressed with psychotherapy or medication. Psychotherapy (also known as talk therapy) can aid in developing healthy coping mechanisms and overcome anxiety. It can include different techniques that include cognitive behaviour therapy and response prevention. It can be used in conjunction with complementary methods like mindfulness and stress management. It can be combined with dietary changes and exercise, as well as support groups.
In certain situations, a doctor may prescribe a short-term course of tranquillisers or antidepressants to alleviate symptoms while other treatments are being implemented. However, research suggests that psychological therapies, like cognitive behaviour therapy, are much more effective in tackling anxiety disorders than medication alone.
There are numerous ways to lower stress and relax, such as taking a walk in nature or focusing on deep breathing. Acupuncture and massage are also helpful. And remember to eat a balanced diet and get enough rest.
2. Talk with a friend
Support from friends and family can make a big difference for people suffering from anxiety. If you know an acquaintance or loved one who suffers from anxiety, discuss it with them and show your love.
DO talk about what they feel, but don't make things like "it's not that big a deal" or "you should just get over it." These types of statements could make people feel worse by minimizing their struggles. Instead try saying something like, "I'm sorry you have to go through this. I would love to help in some way.
If your friend is struggling, you can ask them what kind of support they need. Some people may require more guidance, while others want more emotional support. People with anxiety may be unable to understand why they behave in the way that they do. It is crucial to be patient, and to realize that their reactions are not rational.
If they haven't It can be beneficial to encourage them to seek professional assistance, such as medication or therapy, if necessary. You can also offer to take them to activities like hiking or yoga, that help with stress and anxiety.
3. Exercise
If you are suffering from anxiety-related symptoms, such as restlessness, difficulty concentrating and an uneasy feeling exercising can help you reduce anxiety symptoms. Most experts agree that moderate exercise is beneficial for your physical and mental health.
Exercise can boost confidence and sense of self-efficacy. According to Albert Bandura's social cognitive theory of anxiety, those who have high levels of confidence and self-efficacy are less likely to experience anxiety.
In one study, individuals suffering from chronic anxiety experienced an improvement in their symptoms following participation in a 12-week, low-intensity workout program. But, it is recommended to consult with your physician prior to starting any new exercise routine particularly if you're taking anti-anxiety drugs.
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 lie down or sit. Exhale completely through your mouth and then inhale deeply with your nose. Do this for several minutes or until your anxiety begins to diminish.
4. Eat a healthy diet
Consuming whole, unprocessed foods in an appropriate diet can help reduce anxiety. Complex carbohydrates, such as those found in whole vegetables and grains are metabolized slower than simple carbohydrates and aid to keep blood sugar levels stable and can help contribute to feelings of peace. Avoiding processed foods and drinking plenty of water can help to reduce anxiety symptoms.
According to studies, omega-3 fatty acid consumption from fish such as mackerel, salmon and trout along with sardines as well as anchovies may help reduce anxiety symptoms. These healthy fats include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which can help to reduce inflammation in the brain, boost serotonin and dopamine production, and regulate neurotransmitters that send signals to the nervous system.
Magnesium can also help reduce anxiety symptoms. Foods rich in magnesium include leafy greens, avocados and nuts. Studies have linked diets lacking in magnesium to increased anxiety-related behavior in mice.
In addition to eating healthy, a balanced diet, talking therapy and medication can also help with anxiety. If you have an anxiety disorder that is persistent or severe it is important to speak with a psychiatrist or a medical expert. They can perform a thorough psychological assessment and determine the most effective treatment for you.
5. Get enough rest
Getting enough sleep helps keep the anxiety at bay. It also helps you feel more resilient, which means you are able to handle whatever life throws at you. Establish a regular time to go to bed. Reduce best natural treatment for anxiety and other stimulants, and try relaxation techniques like deep breathing.
Speak to your primary doctor when you're 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 necessary.
Anxiety is a natural part of the stress response which is designed to warn you of danger and motivate you to stay 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 in the event that you suffer from an anxiety disorder. Your doctor may recommend cognitive behavioral therapy, which can change your thinking about your fears and improve your coping skills. They might prescribe antidepressant or antianxiety medication, such as SSRIs such as escitalopram, tricyclics like imipramine and Clomipramine to treat the root cause of depression which can contribute to anxiety symptoms.
6. Relaxation techniques
Relaxation techniques can help you decrease stress and help you achieve a more peaceful state of mind. They can aid you in focusing on what is calming and increase your awareness of your body. They can be guided by mental health professionals and can also be self-taught. On the internet, you can find various relaxation techniques, including guided meditation.
With a 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. Try closing your eyes and focus on your breath. If your mind wanders to other thoughts, simply return your attention to the breathing.
It is also possible to use progressive muscle relaxation. This involves tensing and then relaxing different groups of muscles on your body. It is helpful to start with the toes and then move up your body to see the difference between relaxation and tension.
You can also try autogenic relaxing which is a kind of relaxation that involves the use of hypnosis. It involves focusing on something that calms and relaxes you, such as your favorite place or activities.
7. Meditation
Meditation is one of the most effective methods to help ease anxiety. It lets you explore your anxiety more deeply and allows you to create space around it. If you're a novice to meditation it's a good idea to locate an instructional video or application that can assist you in starting. Try a practice that combines breathing awareness with a body scan and mindfulness of thoughts to help recognize and challenge the negative beliefs that cause anxiety.
Find a comfortable spot to take a seat in. Breathe slowly and deeply for 4 count. Be aware of your body's sensations, especially where you feel tension. Then, focus on a soothing image or sound and attempt to relax your body.
Anxiety can be a helpful emotion in certain situations. However, it is important to recognize when the feelings of fear or anxiety you feel are out of proportion to the situation. Consult your physician when your symptoms are severe or interfere with your everyday life. They may recommend medication or cognitive behavioral therapy (CBT) to help you manage your anxiety symptoms.