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How to Reduce Anxiety Symptoms Anxiety can be crippling which can cause people to avoid going to work or school This can lead people to become lonely and develop clinical depression The treatment options include psychotherapy including cognitive behavioral therapy as well as exposure response prevention which is slowly exposing people to things that cause anxiety under the guidance of a therapist and medications 1 Exercise regularly Regular exercising is good for your body and mind It can reduce symptoms of anxiety such as mood swings and fatigue by helping to manage stress levels If you arent exercising regularly start slow Try adding a few easy workouts into your schedule and gradually increasing your activity level Select activities that make you feel at ease and motivated such as walking swimming or weightlifting If youre not comfortable exercising on your own find an exercise partner to get you moving Relaxing in the evening can help ease anxiety This might include yoga deep breathing exercises or a stroll in the nature Reduce or stop smoking and limit caffeine alcohol and other substances that can trigger anxiety Request your primary care doctor to recommend you to a mental health professional who has treated anxiety disorders Psychotherapy like cognitive behavioral therapy CBT and exposure therapy can help you discover ways to overcome your anxietyrelated thoughts that are unhelpful or distorted and behaviors When prescribed medications like antidepressants or shortacting sedatives can ease anxiety If you are interested in pursuing psychotherapy consult your insurance provider to determine what mental health services your policy covers Then do some research on the professionals in your area that specialize in anxiety Find providers that are in network to avoid costly outofpocket expenses that may cause anxiety While youre at it remember that anxiety is a common occurrence and treatable Do not hesitate to seek the help you require Treatment can help you overcome fears and lead a more fulfilled and happy life 2 Sleep well A restful night is crucial to our physical and psychological wellbeing If you are experiencing anxiety that is hindering you from getting a good nights sleep it might be time to talk to an expert in mental health or a physician for anxietyrelated treatment Both anxiety and lack of sleep negatively impact our mood energy and performance Many people suffering from anxiety disorders are unable to fall asleep at night or wake frequently throughout the night This is often the result of the bodys flightorfight response that causes our heart rate and blood pressure to increase when we feel threatened even if were not in actual danger This is because the amygdala brain which is a part of our brain that is responsible for processing emotion and anxiety is activated when we dont get enough rest This can create a vicious circle where we are unable to sleep and are then anxious about it which prevents us from getting enough sleep Sleep is crucial for our overall health but there are a variety of ways to improve our sleep habits and lessen anxiety disorder Meditation or mindfulness exercises for instance can ease anxiety and help promote relaxation Practiced breathing techniques that are measured can also help to calm the nervous system by evening breathing which is often disrupted when were stressed If youre suffering from anxiety that is severe it is recommended to seek out a mental health professional or healthcare provider Your healthcare provider can screen you for any medical conditions that could cause your anxiety and they can recommend treatment or medication if needed 3 Find your triggers Certain thoughts or situations can trigger anxiety symptoms in many people They may be overwhelmed A mental health professional can assist you to identify the triggers and help you learn to manage these triggers This will help improve your anxiety management The triggers for anxiety differ from person to person however they usually start with personal experiences or a traumatic event A fear of public speaking for example can make a lot of people anxious and nervous but an experienced therapist can show you how to overcome your anxiety Another frequent trigger of anxiety is exposure to stressful situations such as crowds or travel You can lessen anxiety by removing these factors A healthy diet and sufficient sleep can also reduce anxiety levels A balanced diet includes complex carbohydrates fruits and vegetables Avoid caffeine and alcohol since they can trigger anxiety Keep a food journal in case you experience unanswered anxieties It can help you identify possible causes Avoid foods that contain sugar as they can trigger anxiety and trigger blood sugar spikes Mental health professionals can teach you mindfulness meditation and techniques for reducing stress to reduce anxiety However should you experience anxiety that is severe or it is affecting your daily life medications can help reduce the symptoms Medications can include selective serotonin reuptake inhibitors SSRIs or benzodiazepines These drugs can be prescribed by a psychiatrist or your doctor It is important that you follow the directions for your medication and dont stop taking them without consulting with your health care provider Anxiety is a natural part of life however it shouldnt dictate your life A therapist can help you restore your control and allow you to live your life to the fullest 4 Pause for a moment Anxiety is an normal response to stressful life events If anxiety is experienced frequently and consistently by an individual it could be a sign that they have an anxiety disorder These symptoms can cause problems in daily life and can interfere with relationships work and happiness You can improve your perspective by taking a break from the circumstance that causes your anxiety You can try breathing exercises yoga meditation or getting a massage to calm your mind and body Refraining from drinking alcohol and caffeine can help to reduce anxiety One of the biggest factors in anxiety disorders is the inability to communicate your feelings This can cause you to feel low selfesteem or that others dont get you This feeling can be quelled by gaining confidence in yourself You can also seek social assistance and consult a mental health professional It can be difficult to overcome anxiety when the outcome you were dreading actually occurs To break free of an anxietyavoidance cycle it is necessary to confront situations that make you anxious This may cause some anxiety for a short period of time however it can aid in learning how you can manage these situations and build confidence in yourself If youre scared to speak in front of a large group you could start by speaking to your family and gradually increase the size of the audience Many people need additional support to manage their anxiety disorder A therapist or doctor will help you change your thinking and develop coping strategies that are healthy If needed they can prescribe medication or offer psychotherapy Medication can reduce the severity of symptoms 5 Talk to someone Anxiety can cause isolation so its important to reach out to offer your assistance If youre struggling with anxiety you should consider joining a support group in order to connect with others who are experiencing similar experiences You can also seek assistance and advice from a mental health provider Talking with your primary healthcare provider is a great first step They may refer you to a mental health professional in the event of need Certain people suffering from anxiety may benefit from psychotherapy also referred to as talk therapy like cognitive behavioral treatment that teaches them to identify and challenge their irrational thinking Some people get relief from medications or other complementary methods of health such as meditation or yoga Remember that your family member doesnt have to feel anxious Its part of their personality as is any other physical health issue Avoid trying to calm their fears by using logic or reassure them It can be hard to convince someone that their fear is not rational Particularly if its a constant worry that they are unable to overcome If theyre able to handle it If theyre comfortable you can speak with them regarding their anxiety on a regular basis You can check in with them every other day or schedule a weekly phone video chat or call It can give a sense to community and structure in their lives You can also help your loved one manage their anxiety by reminding them to socialize and spend time with friends Encourage them to take a break from work or home activities if they begin to feel anxious and recommend some relaxation activities they can engage in instead You can help them feel more grounded by walking or focusing on their hobbies