How to Treat Anxiety
Everyone experiences anxiety from time to time. It's normal to feel anxious in response to stress. When anxiety becomes a persistent problem, it's essential to seek out a physician.
Your doctor can check for any medical conditions that could cause your symptoms and recommend treatment if needed. You could also get help with changes to your lifestyle.
1. Take a break
It's normal to feel nervous or worried from time to at any given moment. But if the anxiety is overwhelming, or they keep you from doing the things you normally do you might suffer from an anxiety disorder.
The good news is that many anxiety disorders can be addressed with psychotherapy or medication. Psychotherapy, also referred to as talk therapy, can help you learn healthy coping strategies and overcome anxiety. It may involve a variety of methods that include cognitive behaviour therapy and response prevention. It can be combined with other complementary methods of health, such as mindfulness and stress management. It can also be combined with dietary changes, exercise and support groups.
In some cases your doctor may prescribe an infrequent course of tranquillisers or antidepressants in order to reduce symptoms until other treatments begin to take effect. However, research has shown that psychological therapies, such as cognitive behaviour therapy, are much more effective in managing anxiety disorders than medications alone.
There are numerous ways to reduce stress and feel more relaxed, such as walking in nature or meditating deeply. Massage and acupuncture are also helpful. Remember to eat a balanced diet and get enough rest.
2. Talk to a friend
Many people suffering from anxiety have found that the support of family members and loved ones can make a huge difference. If you have a friend or loved one who is suffering from anxiety speak to them and show your support.
Do discuss your emotions, but don't say things like "it isn't a big thing" and "you must let it go." These types of statements could make people feel worse because they minimize their struggle. Try telling them "I'm sorry that you're having to go through this." I would love to help in any way.
Ask your friend what kind of help they need if you notice them struggling. Some people may need some more advice and some may need more emotional support. Some people with anxiety are unable to comprehend why they react the way they do, therefore it's crucial to be patient and recognize that their responses are not rational.
If they don't have it, it can be helpful to encourage them to seek professional assistance, such as therapy or medication when needed. You can also take them on activities that ease stress and anxiety, such as yoga or hiking.
3. Exercise
Exercise can help you manage anxiety symptoms such as fatigue, restlessness, difficulty concentration, and a feeling that you're out of breath. In fact, most experts agree that moderate physical activity is beneficial for both physical and mental health.
Exercise can boost your confidence and self-efficacy. According Albert Bandura's socio-cognitive theory of anxiety, people who have confidence levels high and self-efficacy can reduce their anxiety.
One study found that people who suffer from chronic anxiety showed significant improvement in their symptoms after taking part in a low-intensity group exercise program for 12 weeks. It is recommended to consult your physician prior to starting an exercise program for the first time particularly if you are taking anti-anxiety medications.
If you find that the focus on your anxiety during exercise is too stressful, try an easy breathing exercise instead. Start by finding a comfortable place to sit or lie down and put your hands on your chest or stomach. Breathe deeply through your mouth, then inhale slowly through your nose. Do this for several minutes or until your anxiety begins to decrease.
4. Eat a healthy diet
A balanced diet consisting of unprocessed, whole foods can help ease anxiety. Complex carbohydrates, such as those found in whole grains and vegetables are metabolized slower than simple carbohydrates, and can help to maintain blood sugar levels, which can contribute towards feelings of calmness. Avoiding processed foods and drinking plenty of water can help to reduce anxiety symptoms.
Studies suggest that consuming omega-3 fatty acids from fish, including salmon, mackerel, sardines as well as anchovies, trout and sardines, can help improve symptoms of anxiety. These healthy fats are rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which help reduce inflammation in the brain, improve serotonin and dopamine production, and regulate neurotransmitters that send signals to the nervous system.
Magnesium is another nutrient that can help to reduce anxiety symptoms. Nuts, leafy greens and avocados are all rich in magnesium. Studies have linked diets lacking in magnesium to increased anxiety-related behaviors in mice.
Talk therapy and medication as well as healthy eating habits can help reduce anxiety. If you have an anxiety disorder that is persistent or severe it is essential to talk with a psychiatrist or a medical specialist. They will conduct a thorough psychological assessment and determine the best treatment for you.
5. Sleep enough
Sleeping enough helps keep the anxiety at bay. You'll also feel more resilient and ready to handle any challenge that may come your way. Try to set anxiety treatment , limit caffeine and other stimulants prior to going to bed, and use relaxation techniques such as deep breathing.
Talk to your primary physician in case you are struggling to fall asleep or getting up or staying asleep. They can check for health issues that are underlying and refer you to a mental health professional if necessary.
Anxiety is a natural part of the stress response that is designed to warn you of danger and motivate you to stay prepared and organized. But, if the anxiety becomes overwhelming and interferes with your daily life it could develop into an anxiety disorder.
Psychotherapy and medication can aid you when you suffer from anxiety disorder. Your doctor might suggest cognitive behavioral therapy to help improve your coping capabilities and alter the way in which you view your fears. They may also prescribe antidepressant and antianxiety drugs, like SSRIs like escitalopram and tricyclics such as imipramine or Clomipramine for treating the underlying depression which can contribute to anxiety symptoms.
6. Relaxation techniques
Relaxation techniques are a great method to reduce stress and feel more at peace. They can assist 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 learned by yourself. On the internet, you can find numerous relaxation techniques, including guided meditation.
You can relax your body and mind using simple visualizations and soothing music. The best way to do this is to find a quiet location in which you can lay or sit down comfortably with minimal distractions. Close your eyes and concentrate on your breathing. If your thoughts wander, just gently return your attention to breathing.
You could also try progressive muscle relaxation, in which you tense and then relax different groups of muscles within your body. It is helpful to begin with your toes, and then move your body upwards to be able to notice the differences between relaxation and tension.
You might also consider autogenic relaxation, which is a type of relaxation that involves self-hypnosis. This involves thinking about something that makes you feel calm and relaxed like a favorite place or a particular activity.
7. Meditation
Meditation is one of the most effective methods to help ease anxiety. It allows you to create space around your anxiety and allows you to explore your anxiety more deeply. If you're a novice to meditation, it's helpful to find an audio or video guided meditation app to help you start. Try a method that incorporates breathing awareness, a body scan and mindfulness of thoughts to help you identify and challenge anxiety-provoking beliefs.
Begin by settling into a comfortable position. Breathe slowly and deeply for a period of 4 counts. Pay attention to the sensations that you feel in your body, especially where you feel tension. Concentrate on a soothing image or sound and allow your body to ease into relaxation.
Anxiety can be a helpful emotion in certain situations. However, it is crucial to identify when the feelings of fear or anxiety you feel are out of proportion to the circumstances. If your symptoms are serious and interfere with your daily life, it's a good idea to consult your physician or therapist. They might suggest medication, cognitive behavior therapy (CBT), or both to manage anxiety symptoms.