How to Treat Anxiety
Everyone feels anxious from time to time. It's normal to feel anxious in response to stress. If anxiety becomes a chronic issue is the time to consult a doctor.
Your doctor will be able to check for any medical conditions that may be causing your symptoms, and recommend treatment if required. You may also find help with changes to your lifestyle.
1. Take a break
Everyone is worried or nervous sometimes -- that's something that's normal. If your anxiety is overwhelming or hinder you from doing the things you normally do, then you may have anxiety disorder.
The good news is that many anxiety disorders can be treated by medication or psychotherapy. Psychotherapy, also known as talk therapy, can help you learn healthy coping skills and overcome your anxiety. It may include a variety of methods, including cognitive behavior therapy and exposure response prevention. It can be combined with complementary methods like stress management and mindfulness. It can also be used with dietary changes, exercise and support groups.
In certain situations doctors may prescribe a short-term course of tranquillisers and antidepressants to alleviate symptoms while other treatments are being implemented. Research suggests that cognitive behavior therapy and other psychological therapies are more effective than medications for treating anxiety disorders.
There are a variety of ways to ease stress and let yourself relax, for example going for a walk in nature or focusing on deep breathing. Massage and acupuncture are also beneficial. Remember to eat healthy and rest enough.
2. Talk with a friend
The support of family and friends can be a huge help for people suffering from anxiety. If you know someone struggling with anxiety, try talking to them about their feelings and be a good friend.
Do discuss their emotions, but don't say things like "it isn't much of an issue" and "you need to let it go." These kinds of statements could make people feel worse as they try to minimize their struggle. Try saying "I'm sorry that you have to deal with this." I would like to have something I could do to help."
Ask your friend what kind of help they need if you see them struggling. Some might need lots of advice, while others prefer more emotional support. Some people suffering from anxiety struggle to understand why they react the way they do, therefore it's important to be patient and realize that their responses are not rational.
It is helpful to encourage them to seek help from a professional like therapy or medication in the event that they don't have them already. You can also offer to take them to activities, such as yoga or hiking that will help reduce stress and anxiety.
3. Exercise
If you suffer from anxiety-related symptoms such as anxiety, irritability, and an uneasy feeling, exercise can help ease the anxiety. The majority of experts agree that moderate exercise is beneficial for your mental and physical health.
The reasons behind this are complex however one theory is that exercising can improve your self-efficacy and confidence. According Albert Bandura's social cognitive theory of anxiety, people who have confidence levels high and self-efficacy may be able to reduce their anxiety.
In one study, people who suffer from chronic anxiety issues saw an improvement in their symptoms after taking part in a 12-week, low-intensity workout program. However, it is important to consult your doctor before starting an exercise program particularly if you are taking anti-anxiety medication.
If you feel that you are focusing on your anxiety during exercise is stressful, try an easy breathing exercise instead. Place your hands on your chest and stomach. Find a comfortable place to sit or lay down. Breathe deeply through your mouth and then inhale deeply through your nose. Do this for a few minutes or until you feel your anxiety decreasing.
4. Eat a healthy diet
Eating whole, unprocessed food in a balanced diet can reduce anxiety. Complex carbohydrates like those found in whole vegetables and grains are metabolized slower than simple carbohydrates, and can help to maintain blood sugar levels which can lead to feelings of calmness. Avoiding processed foods and drinking plenty of fluids can help to reduce anxiety symptoms.
Research suggests that eating omega-3 fatty acids from fish, including mackerel, salmon as well as anchovies, trout and sardines, can reduce symptoms of anxiety. These healthy fats are rich in eicosapentaenoic (EPA) and Docosahexaenoic (DHA) both of which reduce inflammation in the nervous system, increase serotonin and dopamine, and regulate neurotransmitters.
Magnesium is yet another nutrient which can help to reduce anxiety symptoms. Nuts, leafy greens and avocados are all abundant in magnesium. Researchers have discovered that mice that consume low amounts of magnesium have an increased tendency to exhibit anxiety-related behaviors.
In addition to eating healthy, a balanced diet, talking therapy and medications can help with anxiety. If you experience severe or persistent anxiety symptoms it is essential to talk with a doctor or mental health professional. They will conduct an exhaustive psychological evaluation and determine the best treatment for you.
5. Get enough rest
A good night's sleep can help reduce anxiety. It also makes you feel more resilient, ensuring that you are able to handle whatever life throws at you. Try to set a consistent time to go to bed, reduce caffeine and other stimulants before going to bed, and try relaxation techniques like breathing deeply.
If you are having a difficult time falling asleep or staying asleep, consult your primary care physician. They can screen for any health issues that may be underlying and refer you to mental health professionals if necessary.
holistic treatment for anxiety is a normal response to stress. It's designed to alert you to danger and motivate you stay organized and prepared. However, when this feeling becomes overwhelming and disrupts your daily routine it could develop into an anxiety disorder.
If you suffer from anxiety disorder, psychotherapy and medication can help. Your doctor might suggest cognitive behavioral therapy to help you improve your coping skills and alter the way in which you perceive your fears. They may also prescribe antidepressant and antianxiety medications, such SSRIs like escitalopram and fluoxetine, or tricyclics such as imipramine or Clomipramine for treating the underlying depression which can contribute to anxiety symptoms.
6. Relaxation techniques
Relaxation techniques are a wonderful way to ease stress and feel more relaxed. They can assist you in focusing on the things that are relaxing and increase your awareness of your body. They can be taught by mental health professionals, and can also be taught by yourself. Online, you can find various relaxation techniques such as guided meditation.
Relax your mind and body by using simple visualizations and soothing sounds. Find a quiet, comfortable spot to relax or sit down. Close your eyes and focus on your breathing. If your mind wanders, just gently return your attention to breathing.
You can also try progressive muscle relaxation. This involves tensing, then relaxing various muscles throughout your body. Start with your toes and then work up the body to observe the difference between tension and relaxation.
You may also try autogenic relaxation that is a kind of relaxation that relies on self-hypnosis. It involves focusing on something that will make you feel calm and relaxing like a favourite spot or a particular activity.
7. Meditation
Meditation is a powerful technique to ease anxiety. It lets you examine your anxiety more deeply and creates space around it. If you're new to meditation, it's helpful to find a guided meditation video or app that can assist you in starting. Try a method that combines breathing awareness with body scans, and mindfulness of thoughts to help you identify and challenge anxiety-provoking beliefs.
Find a comfortable spot to take a seat in. Breathe slowly and deeply for a period of 4 counts. Be aware of the sensations in your body, particularly where you feel tension. Then, concentrate on a relaxing image or sound and try to let your body relax.
Anxiety can be a beneficial emotion in certain situations. However, it is important to be aware of when the feelings of fear or dread you feel are out of proportion to the situation. Talk to your doctor when your symptoms are serious or interfere with your everyday life. They might suggest medication, cognitive behavioral therapy (CBT), or both, to help you manage anxiety symptoms.