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https://www.iampsychiatry.com/anxiety-treatment
How to Treat Anxiety Everyone is anxious now and then is a normal reaction to stress If anxiety becomes a constant problem its important to consult a doctor Your doctor can check you for any medical conditions that could cause your symptoms and recommend treatment if necessary You can also seek help with lifestyle modifications 1 Pause for a moment Everyone experiences anxiety or fears sometimes thats an expected part of life If these feelings become overwhelming or prevent you from doing what you do every day you may have 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 develop healthy coping strategies and overcome anxiety It can include a variety of techniques including cognitive behavior therapy and exposure response prevention It can be used in conjunction with other techniques such as mindfulness and stress management It is possible to combine it with diet and exercise and support groups In some cases a doctor might prescribe a shortterm regimen of tranquillisers or antidepressants to alleviate symptoms while other treatments are being implemented However research has shown that psychological therapies like cognitive behaviour therapy are much more effective in tackling anxiety disorders than medications alone There are a variety of ways to lower stress and relax by going for a walk in the nature or focusing on deep breathing Massage acupuncture and other techniques for relaxation can also be helpful Remember to eat healthy and rest enough 2 Talk with a friend Family and friends support can make a big difference for people with 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 feelings but dont make statements like it isnt that big of thing and you need to let it go These types of statements can make them feel less enraged and could make them feel more resentful Instead try saying something like Im sorry you have to go through this I wish there was something I could do to assist you Ask your friend what kind of assistance they need if notice them struggling Some may want lots of advice while others would prefer more emotional support Certain people suffering from anxiety are unable to understand why they behave in the way that they do It is crucial to be patient and to recognize that their actions are not rational If they dont have it It can be beneficial to encourage the person to seek out professional assistance for medication or therapy when needed You can also take them on activities that reduce stress and anxiety like hiking or yoga 3 Exercise Exercise can help you calm anxiety symptoms such as restlessness difficulty in concentration and the feeling that you are out of breath In fact the majority of experts agree that moderate physical exercise is beneficial for both mental and physical health Exercise can boost confidence and sense of selfefficacy According to Albert Banduras social cognitive theory of anxiety those who have confidence levels high and selfefficacy may be able to reduce their anxiety One study revealed that people who suffer from chronic anxiety saw significant improvement in their symptoms taking part in a lowintensity group exercise program for 12 weeks You should always consult with your doctor before beginning any new exercise routine especially if you are taking antianxiety medications If you find that focusing on your anxiety while exercising is too stressful try an easy breathing exercise instead Place your hands on your chest and stomach Find a comfortable spot to lie down or sit Exhale completely through your mouth then inhale deeply with your nose Do this for several minutes or until your anxiety begins to diminish 4 Eat a healthy diet Consuming a balanced diet of whole unprocessed foods can help reduce anxiety Complex carbohydrates like those found in whole grains and vegetables are metabolized slower than simple carbohydrates Additionally they help keep blood sugar levels steady which can result in feelings of calmness Drinking plenty of water and avoiding processed foods can also reduce anxiety symptoms According to studies that have examined omega3 fatty acids consumption from fish like mackerel trout and salmon along with sardines as well as anchovies can reduce anxiety symptoms These healthy fats are rich in eicosapentaenoic EPA and Docosahexaenoic DHA both of which help reduce inflammation in the nervous system increase serotonin and dopamine and regulate neurotransmitters Magnesium is yet another nutrient which helps to ease anxiety symptoms Nuts leafy greens and avocados are all abundant in magnesium Studies have linked diets lacking in magnesium to anxietyrelated behavior in mice Therapy and medication together with eating a balanced diet can reduce anxiety Consult a mental health professional or a doctor if you are experiencing chronic or severe symptoms of anxiety They can perform a thorough psychological assessment and determine the best treatment for you 5 Sleep well Sleeping enough helps to keep anxiety at bay You will also feel more resilient and able to handle any challenge that may come your way Set a consistent time for bed Limit caffeine and other stimulants and practice relaxation techniques such as deep breathing If youre having a difficult sleeping or staying asleep consult your primary care doctor They can look for health issues that are underlying and refer you to mental health professionals if necessary Anxiety is a normal component of the stress response that is designed to alert you to danger and urge you to remain vigilant and organized When this feeling gets overwhelming and causes problems with your daily activities and activities it can turn into anxiety disorder Psychotherapy and medication may help you if you suffer from an anxiety disorder Your doctor might suggest cognitive behavioral therapy to help improve your coping abilities and alter the way in which you think about your fears They might also prescribe antidepressant or antianxiety drugs such as selective serotonin reuptake inhibitors SSRIs such as fluoxetine and escitalopram or tricyclic antidepressants like imipramine and Clomipramine to treat the depression that causes the underlying issues that contribute to anxietyrelated symptoms 6 Relaxation techniques Relaxation techniques can help you reduce stress and achieve a more calm state of mind They can assist you in focusing on the things that are relaxing and improve your awareness of your body pills to treat anxiety can be guided by mental health professionals and can also be taught by yourself On the internet you can find a variety of relaxation techniques such as guided meditation With a simple visualization and soothing sounds You can relax your body and mind to ease anxiety Find a quiet comfortable spot to relax or sit down Close your eyes and focus on your breathing If your thoughts wander then gently bring your focus to the breathing You can also try progressive muscle relaxation where you tense and then relax different groups of muscles in your body It is helpful to begin with your toes and gradually move your body upwards to be able to notice the differences between relaxation and tension You might also consider autogenic relaxation which is a form of relaxation that involves hypnosis It involves focusing on something that calms and relaxes you like your favorite place or activities 7 Meditation Meditation is an effective method to reduce anxiety It helps to create space around your feelings of anxiety and allows you to explore your anxiety more deeply If youre new to meditating its a good idea to locate an instructional video or app to help you get started Try a practice that combines breathing awareness with body scans and mindfulness of your thoughts to help you identify and challenge anxietyprovoking beliefs Find a comfortable position to take a seat in Breathe slowly and deeply for 4 count Pay attention to the sensations you feel throughout your body particularly where you feel tension Then concentrate on a soothing image or sound and attempt to let your body relax Anxiety is a useful emotion in certain situations However it is important to be aware of the signs that the feelings of anxiety or dread you feel are out of proportion to the situation If your symptoms are severe and disrupt your daily routine its best to talk to your doctor or therapist They might suggest medication or cognitive behavioral therapy CBT to help you manage your anxiety symptoms
