How to Treat Anxiety
Everyone is anxious at times. It's a normal reaction to stress. When anxiety becomes a persistent problem, it's important to seek out a physician.
Your doctor will be able to check for any medical conditions that may be causing your symptoms, and recommend treatment if needed. You can also seek help with lifestyle modifications.
1. Pause for a moment
Everyone feels nervous or worried occasionally -- it's a normal part of life. But if those feelings are overwhelming, or prevent you from doing things that you normally do it's possible that you have an anxiety disorder.
generalized anxiety disorder treatment is that many anxiety disorders can be addressed with psychotherapy or medication. Psychotherapy (also called talk therapy) can aid in developing healthy coping mechanisms and overcome anxiety. It could include a range of methods, including cognitive behavior therapy and exposure response prevention. It may be paired 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 some instances, your doctor will prescribe a short course of tranquillisers or antidepressants to alleviate 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 a variety of ways to reduce stress and feel more relaxed by walking in nature or focusing on deep breathing. Acupuncture, massage and other relaxation techniques may also be helpful. And remember to eat a healthy diet and get enough sleep.
2. Talk with a friend
Many people with anxiety have found that the support of friends and family members makes an enormous difference. If you know an acquaintance or loved one who is suffering from anxiety discuss it with them and show your support.
Do talk about your feelings, but don't say things like "it isn't a big thing" and "you should let it go." These statements minimize their struggle and could make them feel worse. Instead, try saying something like, "I'm sorry you have to endure this. I would like to do something I could do to assist you."
If your friend is struggling, you can ask them what kind of support they require. Some people may need more guidance and some may need more emotional support. Some people with anxiety are unable to comprehend why they react the way they do, so it's important to be patient and realize that their reactions aren't rational.
It can be beneficial to encourage them to seek out professional help, such as therapy or medication, if they don't already have one. You can also take them on activities that ease anxiety and stress like hiking or yoga.
3. Exercise
If you suffer from anxiety symptoms like anxiety, insomnia, or a feeling of being breathless exercising can help you ease the anxiety. In fact, the majority of experts agree that moderate physical activity is good for both mental and physical health.
Exercise can boost your confidence and sense of self-efficacy. According to the theory of anxiety that was developed by psychologist Albert Bandura, people with high self-efficacy levels are able to lower their worry and anxiety.
In one study, people who suffer from chronic anxiety issues saw a significant improvement in their symptoms after taking part in a low-intensity 12-week exercise program. You should always consult with your physician prior to beginning a new exercise program particularly if you are taking anti-anxiety medications.
If you feel that you are focusing on your anxiety during exercise is stressful, consider an easy breathing exercise instead. Begin by finding a comfortable place to lay down and place your hands on your stomach or chest. Inhale deeply through your nose, then exhale through your mouth, ensuring to fill your lungs completely. Do this for a few minutes or until you feel less anxious.
4. Eat a healthy diet
Consuming unprocessed, whole food in a balanced diet can help reduce anxiety. Complex carbohydrates, such as those found in vegetables and whole grains are metabolized slower than simple carbohydrates. In addition, they help to keep blood sugar levels steady which can lead to feelings of peace. Drinking plenty of water and avoiding processed foods can also reduce anxiety symptoms.
Research suggests that eating omega-3 fats from fish, including mackerel, salmon, sardines, trout and anchovies, can reduce symptoms of anxiety. These healthy fats are rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which aid in reducing inflammation in the brain, increase dopamine and serotonin production and regulate neurotransmitters that transmit signals to your nervous system.
Magnesium is also a great aid to reduce anxiety symptoms. Foods rich in magnesium include avocados, leafy greens and nuts. Researchers have discovered that mice that consume low amounts of magnesium have an increased tendency to exhibit anxiety-related behaviors.
Therapy and medication, along with eating a balanced diet, can help to reduce anxiety. Talk to a mental health professional or doctor if you have extreme or persistent symptoms of anxiety. They will conduct an exhaustive psychological evaluation and determine the best treatment for you.
5. Get enough sleep
Sleeping enough helps reduce anxiety. You will also feel more resilient and able to deal with any situation that may come your way. Set a regular bedtime, limit caffeine and other stimulants prior to going to bed, and use relaxation techniques such as breathing deeply.
Speak to your primary doctor when you're struggling to fall asleep or staying asleep. They can check for any health issues that may be underlying and refer you to mental health professionals when needed.
Anxiety is a normal response to stress. It's intended to warn you of danger and motivate you stay organized and prepared. When this feeling becomes overwhelming, and interferes with your daily activities it could turn into anxiety disorder.
If you have an anxiety disorder, psychotherapy and medication can be helpful. Your doctor may suggest cognitive behavioral therapy to help improve your coping skills and alter the way you view your fears. They may also prescribe antianxiety or antidepressant medications, such as selective serotonin reuptake inhibitors (SSRIs) like escitalopram and fluoxetine or tricyclic antidepressants such as imipramine and Clomipramine to treat depression that is the root cause of the disorder and cause anxiety symptoms.
6. Relaxation techniques
Relaxation techniques can help you reduce stress and attain a calm state of mind. They can assist you in focusing on the things that calm you and improve your awareness of your body. They can be taught by mental health professionals or self-taught. There is a wide variety of relaxation techniques online, including guided meditation.
Relax your mind and body by using simple visualisations and soothing sounds. The best way to achieve this is to find a tranquil location where you can sit or lie down with ease and have no distractions. Try closing your eyes and focus on your breath. 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 various groups of muscles throughout your body. Start with your toes and then work up the body to notice the difference between tension and relaxation.
You might also consider autogenic relaxation which is a kind of relaxation that uses the process of hypnosis. It involves focusing on something that will make you feel calm and relaxing like a favorite spot or activity.
7. Meditation
Meditation is one of the most effective methods to help reduce anxiety. It allows you to explore your anxiety more deeply and creates space around it. It's helpful to start with an app for guided meditation or video if you're new to. Try a meditation that combines breathing awareness, body scans, and mindfulness of thoughts to help you recognize and challenge the negative beliefs that cause anxiety.
Find a comfortable place to sit in. Breathe slowly and deeply for four counts. Be aware of your body's sensations, specifically when you feel tension. Concentrate on a soothing image or sound and let your body relax.
Anxiety can be a helpful emotion in certain situations. However, it is important to be aware of when the feelings of fear or anxiety you experience aren't in line with the circumstances. Talk to your doctor when your symptoms are serious or affect your daily life. They may recommend medications or cognitive behavioral therapy (CBT) to help you manage your anxiety symptoms.