How to Treat Anxiety
Everybody experiences anxiety now and then -- it's a natural response to stress. But when anxiety becomes a chronic issue is the time to consult an expert.
Your doctor will screen you for any medical issues which could cause your symptoms and recommend treatment, if necessary. You can also seek help with lifestyle modifications.
1. Pause for a moment
It's normal to feel nervous or anxious from time to the moment. If these feelings become overwhelming or stop you from doing the things you normally do, then you might be suffering from anxiety disorder.
The positive side is that many anxiety disorders can be treated through psychotherapy or medication. Psychotherapy (also called talk therapy) can help you develop healthy coping mechanisms and overcome anxiety. It may include a variety of techniques like cognitive behavior therapy and response prevention. It can be combined with other complementary methods of health, such as mindfulness and stress management. Iampsychiatry is possible to combine it with diet and exercise and support groups.
In certain instances, your doctor will prescribe an infrequent course of tranquillisers or antidepressants to reduce symptoms until other treatments begin to take effect. Research suggests that cognitive behavior therapy and other psychological treatments are more effective than medication for treating anxiety disorders.
There are a variety of ways to lower stress and relax by taking a walk in nature or practicing deep breathing. Massage, acupuncture and other relaxation techniques may be helpful. Also, remember to eat a healthy diet and get enough sleep.
2. Talk to a friend
The support of family and friends can make a big difference for those suffering from anxiety. If you know someone close to you who is suffering from anxiety discuss it with them and show your love.
Do talk about their emotions, but don't say things like "it isn't a big a deal" and "you should let it go." These phrases minimize the difficulty and can actually make them feel more resentful. 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."
Ask your friend what assistance they need if observe them struggling. Some people may require a lot more advice, while others want more emotional support. Some people with anxiety struggle to understand why they react the way they do, so it is important to be patient and realize that their reactions aren't rational.
It can be helpful to encourage them to seek professional help like therapy or medication, if they don't have any already. You can also suggest that they go to activities like hiking or yoga, that help with stress and anxiety.
3. Exercise
Exercise can help you manage anxiety symptoms such as restlessness, difficulty in concentrating, and a feeling that you are out of breath. Many experts agree that moderate exercise is good for your physical and mental health.
The reasons for this are complex however one theory is that exercising improves your self-efficacy and confidence. According Albert Bandura's socio-cognitive theory of anxiety, those who have confidence levels that are high and self-efficacy can reduce their anxiety.
In one study, individuals who suffer from chronic anxiety issues saw a significant improvement in their symptoms after taking part in a 12-week low-intensity exercise program. It is recommended to consult your physician prior to starting any new exercise routine especially if you are you are taking anti-anxiety medication.
If you find that the focus on your anxiety while exercising is too stressful, try a simple breathing practice instead. Place your hands on your stomach and chest. Find a comfortable place to lie down or sit. Inhale deeply through your nose and exhale through your mouth, making sure that your lungs are completely filled. Do this for several minutes or until you feel your anxiety begins to diminish.
4. Eat a healthy diet
Eating a well-balanced diet that is based on whole, unprocessed food can ease anxiety. Complex carbohydrates such as those found in whole vegetables and grains are processed slower than simple carbohydrates and help to keep blood sugar levels stable, which can contribute towards feelings of calm. Drinking plenty of water and avoiding processed foods can also 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 reduce symptoms of anxiety. These healthy fats contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which help to reduce inflammation in the brain, improve serotonin and dopamine production, and regulate neurotransmitters which send 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. Research has linked diets that are low in magnesium to anxiety-related behaviors in mice.
In addition to eating healthy food, talking therapy and medication can aid in reducing anxiety. If you suffer from severe or persistent anxiety symptoms, it's important to consult a doctor or mental health professional. They can perform an exhaustive psychological evaluation and determine the best treatment for you.
5. Get enough sleep
Sleeping enough can help keep anxiety at bay. It also helps you feel more resilient, ensuring that you are prepared for whatever life puts in front of you. Set a regular time to go to bed. Limit caffeine and other stimulants and practice relaxation techniques, such as deep breathing.
Talk to your primary physician if you are having trouble falling asleep or getting up or staying asleep. They can check for underlying health problems and recommend you to a mental health professional if needed.
Anxiety is part of the normal stress response. It's designed to alert you to danger and motivate you keep yourself organized and prepared. However, when this feeling gets overwhelming and becomes a hindrance to your daily activities it can turn into an anxiety disorder.
Psychotherapy and medication may help you in the event that you suffer from anxiety disorder. Your doctor may suggest cognitive behavioral therapy, which can help you change the way you think about your fears and increase your coping abilities. They may prescribe antidepressant or antianxiety medication, such as SSRIs such as escitalopram or tricyclics such as imipramine or clomipramine to treat the underlying depression which can contribute to anxiety symptoms.
6. Relaxation techniques
Relaxation techniques are an excellent method to relieve anxiety and relax. They can help you concentrate on what is relaxing and increase your awareness of the body. They can be taught by mental health professionals or taught by self-taught. Online, you can find a variety of relaxation techniques including guided meditation.
You can relax your body and mind using simple visualizations and soothing music. Find a quiet, comfy place to sit or lay down. Close your eyes and concentrate on your breathing. If your mind wanders then, gently bring your attention to breathing.
You can also try progressive muscle relaxation, where you tense and then relax different groups of muscles within your body. It is beneficial to begin with the toes and then move up your body to see the difference between relaxation and tension.
You may also try autogenic relaxation which is a form of relaxation that involves self-hypnosis. It involves focusing on something that relaxes and calms you, such as your favorite place or activities.
7. Meditation
Meditation is an effective method to ease anxiety. It allows you to create space around your feelings of anxiety and allows you to explore them more deeply. If you're new to meditating it's a good idea to locate a guided meditation video or app that can assist you in starting. Try a meditation that incorporates breathing awareness, a body scan, and mindfulness of thoughts to help you identify and challenge anxiety-provoking beliefs.
Start by finding a comfortable seated position. Breathe slowly and deeply for a total of 4. Be aware of your body's sensations, specifically where you feel tension. Then, you can focus on a calming image or sound and attempt to let your body relax.
Anxiety is an emotion that is natural and can be helpful in certain situations, but you need to recognize when your feelings of fear and dread are not in line with the situation. If your symptoms are serious and affect your daily life it's best to consult your physician or therapist. They may suggest medication or cognitive behavioral therapy (CBT) to manage your anxiety symptoms.