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How to Treat Anxiety

Everyone is anxious at times. It's a normal reaction to stress. However, if anxiety becomes chronic is the time to speak with a doctor.

Your doctor can screen you for any medical condition that could be causing your symptoms, and suggest treatment if needed. You can also seek help by modifying your lifestyle.

1. Take a break

Everyone experiences anxiety or fears sometimes -- that's something that's normal. However, if these anxieties are overwhelming or they prevent you from doing the things you normally do, you may be suffering from an anxiety disorder.

The positive side is that many anxiety disorders can be treated with psychotherapy or medication. Psychotherapy (also known as talk therapy) can help you develop healthy coping mechanisms and help you overcome anxiety. It may include a variety of techniques that include cognitive behavior therapy and response prevention. It can be used in conjunction with other techniques, such as mindfulness and stress management. It can also be used with changes in diet, exercise and support groups.

In some instances your doctor may prescribe an infrequent course of tranquillisers and antidepressants to ease symptoms until other treatments start to work. 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 you can reduce stress and let yourself relax, for example taking a nature walk or practicing deep breathing. Acupuncture and massage are also beneficial. Remember to eat a balanced diet and get enough rest.

2. Talk with a friend

The support of family and friends can make a big difference for people suffering from anxiety. If you know someone who struggles with anxiety, try talking to them about how they're feeling and show them your support.

DO talk about how to treat anxiety they feel, but don't make things like "it's not a big issue" or "you ought to just forget about it." 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 have something I could do to assist you."

If you know someone who is struggling, try asking them what kind of support they require. Some may require a lot of advice, while others may need more emotional support. People with anxiety may have a hard time understanding why they react the way they do, so it's important to be patient and understand that their reactions aren't rational.

It is helpful to encourage them to seek help from a professional like therapy or medication, if they don't have them already. You can also encourage them to participate in activities that reduce stress and anxiety, such as hiking or yoga.

3. Exercise

If you're suffering from anxiety-related symptoms such as anxiety, irritability, and an uneasy feeling exercising can help you calm them. The majority of experts agree that moderate exercise is good for your mental and physical health.

The reasons behind this are a bit hazy However, one theory is that exercise improves your self-efficacy and confidence. According to the social cognitive theory of anxiety developed by psychologist Albert Bandura, people with high levels of self-efficacy are able to reduce their worry and anxiety.

One study revealed that people who suffer from chronic anxiety saw significant improvement in their symptoms when taking part in a low-intensity group exercise program for 12 weeks. But, it is recommended to consult your doctor before starting an exercise program particularly if you are taking anti-anxiety drugs.

If you feel that the focus on your anxiety while exercising is stressful, try the simple breathing technique instead. Place your hands on your chest and stomach. Find a comfortable place to sit or lay down. Inhale fully through your mouth and inhale slowly through your nose. Do this for several minutes or until your anxiety begins to diminish.

4. Eat a healthy diet

Consuming whole, unprocessed foods in a balanced diet can help reduce anxiety. Complex carbohydrates, like those found in whole grains and vegetables, are metabolized more slowly than simple carbohydrates, and they help keep blood sugar levels steady which can lead to feelings of calmness. Avoiding processed foods and drinking plenty of water can also help ease anxiety symptoms.

According to research, omega-3 fatty acid consumption from fish like mackerel, salmon and trout as well as sardines and anchovies can reduce anxiety symptoms. These healthy fats are rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which help reduce inflammation in the brain, improve dopamine and serotonin production, and regulate neurotransmitters that send signals to your nervous system.

Magnesium is yet another nutrient which helps to ease anxiety symptoms. Foods that are high in magnesium include leafy greens, avocados and nuts. Researchers have discovered that mice who eat low magnesium diets exhibit an increase in anxiety-related behavior.

In addition to eating healthy food, talking therapy and medications can help with anxiety. If you suffer from an anxiety disorder that is persistent or severe it is important to speak with a psychiatrist or a medical professional. They can conduct a thorough psychological assessment and determine the best treatment for you.

5. Get enough sleep

Sleeping enough helps to keep anxiety at bay. It also makes you feel more resilient, which means you can handle whatever life puts in front of you. Set a regular bedtime, limit caffeine and How to Treat Anxiety other stimulants before going to bed, and try relaxation techniques such as deep breathing.

If you have a persistently difficult to fall asleep or stay asleep, talk to your primary care physician. They can look for health issues that are underlying and refer you to mental health professionals when needed.

Anxiety is a normal part of the stress response, that is designed to warn you of danger and urge you to be prepared and organized. But, if the anxiety becomes overwhelming and interferes with your daily routine it could develop 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 to help you improve your coping abilities and change the way you view your fears. They might also prescribe antidepressant or antianxiety medications, such SSRIs such as escitalopram, fluoxetine, or tricyclics such as imipramine or Clomipramine to treat the root cause of depression which can contribute to anxiety symptoms.

6. Relaxation techniques

Relaxation techniques are an excellent way to ease anxiety treatment herbal and feel more relaxed. They can help you to focus on what calms and help you become more aware of the body. They can be facilitated by mental health professionals, and can also be learned by yourself. You can find a wide range of relaxation methods on the internet that include guided meditation.

By using simple visualizations and calming sounds, you can learn to calm your mind and body to reduce stress. The best way to do this is to find a tranquil location in which you can lie down in a comfortable position with no distractions. Try closing your eyes and focus on your breath. If your thoughts wander, just gently return your attention to breathing.

You could also try progressive muscle relaxation, where you tense and then relax different groups of muscles within your body. Start with your toes, and then move up your body to observe the difference between tension and relaxation.

You can also try autogenic relaxation that is a kind of relaxation that relies on self-hypnosis. This involves thinking about something that will make you feel relaxed and calm like a favourite place or a particular activity.

7. Meditation

Meditation is one of the most effective methods to help ease anxiety. It creates space around your anxiety and allows you to explore your anxiety more deeply. It's helpful to start with an app that guides you through meditation or video if you're a beginner. Try a breathing awareness exercise that involves the body scan and the awareness of your thoughts. This can help you identify and confront anxiety-inducing beliefs.

Start by finding a comfortable seated position. Breathe deeply and slowly for a total of 4. Be aware of the sensations you feel throughout your body, particularly where you feel tension. Try to focus on a soothing sound or image and allow your body to relax.

Anxiety can be a beneficial emotion in certain situations. However, it's important to be aware of when the feelings of fear or anxiety you experience aren't in line with the situation. If your symptoms are severe and interfere with your daily life, it's a good idea to talk to your doctor or therapist. They might suggest medications or cognitive behavioral therapy (CBT) to help manage your anxiety symptoms.