How to Treat Anxiety

Everyone feels anxious at times -- it's a natural response to stress. However, if anxiety becomes chronic it's time to talk to a doctor.

Your doctor will screen you for any medical condition that may cause your symptoms and recommend treatment, if necessary. You may also find help in adjusting your lifestyle.

1. Take a break

Everyone feels nervous or worried at times -- it's something that's normal. But if those feelings are overwhelming, or they prevent you from doing the things you usually do it's possible that you be suffering from an anxiety disorder.

The positive side is that many anxiety disorders can be addressed through psychotherapy or medication. Psychotherapy (also known as talk therapy) can assist you in developing healthy coping strategies and overcome anxiety. It could include a range of techniques, including cognitive behaviour therapy and exposure response prevention. It can be used in conjunction with complementary techniques such as mindfulness and stress management. It can be paired with dietary changes and exercise and support groups.

In certain situations, a doctor might prescribe a short-term regimen of tranquillisers and antidepressants in order to alleviate symptoms while other treatments are being employed. Research has shown that cognitive behaviour therapy and other psychological treatments are more effective than medications in treating anxiety disorders.

There are numerous ways to reduce stress and relax, like taking a stroll in the woods or practicing deep breathing. Massage, acupuncture, and other relaxation techniques may be helpful. Remember to eat healthy and get enough rest.

2. Talk to a friend

Many people suffering from anxiety discover that the support of their friends and loved ones can make a huge difference. If you know someone who is struggling with anxiety, talk to them about their feelings and be a good friend.

DO discuss what they feel, but don't make things like "it's not a big problem" or "you should just get over it." These types of statements can make them feel worse because they minimize the difficulty. Try telling them "I'm sorry you have to deal with this." I would like to do something I could do to help."

Ask your friend what kind of assistance they need if see them struggling. Some people may need more guidance, while others want more emotional support. People with anxiety may struggle to understand why they react the way they do, so it's crucial to be patient and realize that their reactions aren't rational.

If they haven't already you can help to encourage the person to seek professional assistance like medication or therapy when needed. You can also take them on activities that help reduce stress and anxiety, such as yoga or hiking.

3. Exercise

If you're suffering from anxiety symptoms like anxiety, insomnia, or a feeling of breathlessness, exercise can help calm them. Many experts agree that moderate exercise is good for your mental and physical health.

The reasons behind this aren't clear, but one theory is that exercising can improve your sense of self-efficacy and confidence. According to the social cognitive theory of anxiety developed by psychologist Albert Bandura, people with high self-efficacy are able to reduce their worry and anxiety.

One study revealed that people who suffer from chronic anxiety experienced significant improvement in their symptoms participating in a low-intensity group exercise program for 12 weeks. It is recommended to consult your doctor before beginning any new exercise routine, especially if taking anti-anxiety medications.

If you find it difficult to focus on your anxiety while exercising, try a simple breath practice instead. Place your hands on your stomach and chest. Find a comfortable spot to sit or lay down. Exhale completely through your mouth, then inhale deeply with your nose. Do this for several minutes or until your anxiety starts to diminish.

4. Eat a healthy diet

Consuming unprocessed, whole food in a balanced diet can reduce anxiety. Complex carbohydrates, such as those found in whole vegetables and grains are processed slower than simple carbohydrates, and can help to keep blood sugar levels stable and can help contribute to feelings of calm. Drinking plenty of water and avoiding processed foods can help reduce 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 contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which can help to reduce inflammation in the brain, increase dopamine and serotonin 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 leafy greens, avocados and nuts. Studies have linked diets low in magnesium with increased anxiety-related behaviors in mice.

Talk therapy and medication, along with a healthy diet can help reduce separation anxiety disorder treatments. If you have an anxiety disorder that is persistent or severe, it's important to consult a doctor or mental health professional. They will conduct a thorough psychological assessment and determine the best treatment for you.

5. Get enough sleep

A good night's sleep can help keep anxiety at bay. It also makes you feel more resilient, so you are prepared for whatever life can throw at you. Establish a regular time to go to bed. Limit caffeine and other stimulants and use relaxation techniques, such as deep breathing.

Talk to your primary physician in case you are having a hard time falling or staying asleep. They can look for underlying health issues and refer you to mental health professionals if necessary.

Anxiety is a natural part of the stress response which is designed to warn you of danger and urge you to be prepared and organized. When this feeling gets overwhelming and causes problems with your daily routine it could turn into anxiety disorder.

If you have an anxiety disorder, medication and psychotherapy may help. Your doctor might suggest cognitive behavioral therapy to help you improve your coping capabilities and alter the way you view your fears. They may also prescribe antianxiety or antidepressant drugs, such as selective serotonin reuptake inhibitors (SSRIs) such as fluoxetine and escitalopram, or tricyclic antidepressants like imipramine and clomipramine, to address the depression that is the root cause of the disorder and cause anxiety symptoms.

6. Relaxation techniques

Relaxation techniques can help you reduce stress and help you achieve a more calm state of mind. They can help you focus on the things that calm you and improve your awareness of your 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, including guided meditation.

Relax your mind and body by using simple visualizations and soothing music. Find a quiet, comfy place to sit or lie down. Close your eyes and concentrate on your breathing. If your mind wanders, gently bring your attention back to your breathing.

It is also possible to use progressive muscle relaxation. This involves tensing and then relaxing different muscles on your body. Begin with your toes and then move up your body to notice the difference between tension and relaxation.

You might also consider autogenic relaxation which is a kind of relaxation that uses the process of hypnosis. It involves focusing on something that will make you feel relaxed and calm like a favorite place or a particular activity.

7. Meditation

Meditation is among the most effective methods to help reduce anxiety. It allows you to create space around your anxiety and allows you to explore the anxiety more deeply. If you're new to meditating it's a good idea to locate an audio or video guided meditation app to help you get started. Try a meditation that incorporates breathing awareness, a body scan, and mindfulness of thoughts to help you recognize and challenge the negative beliefs that cause anxiety.

Find a comfortable position to place yourself in. Breathe slowly and deeply for four counts. Be aware of the sensations that you feel in your body, particularly where you feel tension. Concentrate on a soothing sound or image and let your body relax.

Anxiety can be a beneficial emotion in certain situations. However, it is important to recognize the signs that the feelings of anxiety or anxiety you experience are not in proportion to the circumstances. Consult your physician when your symptoms are severe or affect your daily life. They might suggest medication, cognitive behavior therapy (CBT) or both to help manage anxiety symptoms.