How to Treat Anxiety
Everyone feels anxious every now and then It's a natural response to stress. However, if anxiety becomes a persistent issue it's time to talk to an expert.
Your doctor will screen you for any medical issues that may cause your symptoms and suggest treatment if needed. You might also receive assistance with lifestyle changes.
1. Take a break
It's normal to feel anxious or anxious from time to the moment. However, if these anxieties are overwhelming or they keep you from doing things that you normally do you might suffer from an anxiety disorder.
Psychotherapy or medication can treat several anxiety disorders. Psychotherapy (also called talk therapy) can assist you in developing healthy coping mechanisms and help you overcome anxiety. It may include a variety of techniques like cognitive behaviour therapy and response prevention. It may be paired with complementary methods of health, such as mindfulness and stress management. It can also be combined with changes in diet, exercise and support groups.
In some cases, a doctor may prescribe a short-term course of tranquillisers and antidepressants in order to alleviate symptoms while other treatments are being implemented. However, research has shown that psychological therapies, such as cognitive behavior therapy, are more effective in treating anxiety disorders than medications alone.
There are a variety of ways to reduce stress and let yourself relax, for example taking a nature walk or focusing on deep breathing. Massage and acupuncture are also helpful. Also, remember to eat a balanced diet and get enough rest.
2. Talk to a person you know
The support of family and friends can make a huge difference for people with anxiety. If you have someone close to you who is suffering from anxiety discuss it with them and show your love.
Do discuss your feelings, but do not make statements like "it isn't that big of thing" and "you must let it go." These statements minimize their struggle and could make them feel worse. Try to say "I'm sorry that you're dealing with this." I would love to help in some way.
If your friend is struggling, you can ask them what kind of support they require. Some people may need more guidance and others may require more emotional support. Some people with anxiety are unable to comprehend why they react in the way they do, so it's crucial to be patient and understand that their actions aren't rational.
It can be beneficial to encourage them to seek help from a professional like therapy or medication, if they don't already have one. You can also encourage them to participate in activities that help reduce stress and anxiety, such as hiking or yoga.
3. Exercise
Exercise can help you relax anxiety symptoms such as fatigue, restlessness, difficulty concentrating, and a feeling that you are out of breath. In fact, most experts agree that moderate physical exercise is good for both mental and physical health.
The reasons for this aren't clear However, one theory is that exercising helps improve your self-efficacy and confidence. According Albert Bandura's socio-cognitive theory of anxiety, people who have confidence levels high and self-efficacy can reduce their anxiety.
A study showed that those who suffer from chronic anxiety showed significant improvement in their symptoms when taking part in a group exercise program for 12 weeks. You should always consult with your physician prior to starting any new exercise routine, especially if you are taking anti-anxiety drugs.
If you find that you are focusing on your anxiety while exercising is stressful, try a simple breathing practice instead. Start by finding a comfortable place to lay down and place your hands on your stomach or chest. Inhale deep through your nose and exhale through your mouth, ensuring that your lungs are filled to the max. Repeat this for a few minutes or until your anxiety begins to diminish.
4. Eat a healthy diet
Consuming whole, unprocessed foods in a balanced diet can reduce anxiety. Complex carbohydrates, such as those found in whole grains and vegetables are metabolized more slowly than simple carbohydrates. In addition, they help to keep blood sugar levels in check which can result in feelings of calmness. Drinking plenty of fluids and avoiding processed foods can help reduce anxiety symptoms.
Studies suggest that eating omega-3 fats from fish, including mackerel, salmon, trout and anchovies, can reduce symptoms of anxiety. These healthy fats are rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which aid in reducing inflammation in the brain, boost dopamine and serotonin production and regulate neurotransmitters that send signals to the nervous system.
Magnesium is another nutrient that can help to reduce anxiety symptoms. Nuts, leafy greens and avocados are all high in magnesium. Researchers have found that mice with low magnesium diets have an increased tendency to exhibit anxiety-related behaviors.
In addition to consuming a healthy diet, talk therapy and medication can help with anxiety. Talk to an expert in mental health or doctor if you have chronic or severe symptoms of anxiety. They can conduct an exhaustive psychological assessment and determine the most effective treatment option for you.
5. Sleep well
Getting enough sleep helps keep anxiety at bay. You will also feel more resilient and ready to deal with any challenge that comes your way. Set a consistent time for bed. Avoid caffeine and other stimulants and try relaxation techniques, such as deep breathing.
If you are having a difficult time falling asleep or staying asleep, talk to your primary care physician. They will be able to check you for underlying health problems and refer you to a mental health professional if needed.
Anxiety is part of the normal stress response. It is meant to warn you of danger and motivate you keep yourself organized and prepared. But, if the anxiety gets overwhelming and becomes a hindrance to your daily activities it can turn into an anxiety disorder.
If you suffer from an anxiety disorder, psychotherapy and medication may help. Your doctor may recommend cognitive behavioral therapy, which could help you change the way you think about your fears and enhance your coping skills. They might prescribe antidepressant or antianxiety medication, such as SSRIs like escitalopram and tricyclics like imipramine and Clomipramine to treat the root cause of depression that may cause anxiety symptoms.
6. Relaxation techniques
Relaxation techniques are a great method to relieve anxiety and feel more relaxed. They can aid you in focusing on the things that calm you and increase your awareness of your body. They can be facilitated by mental health professionals, and can also be self-taught. Online, you can find various relaxation techniques such as guided meditation.
You can relax your body and mind using simple visualisations and soothing sounds. Find a quiet, comfy spot to relax or sit down. Try closing your eyes and focusing on your breath. If your mind wanders to other thoughts, simply return your focus to the breathing.
You could also try progressive muscle relaxation, where you tense and relax various groups of muscles within your body. It is helpful to begin with your toes, and then move up your body to see the difference between relaxation and tension.
You might also consider autogenic relaxation, which is a type of relaxation that is based on self-hypnosis. This involves thinking about something that will make you feel calm and relaxing, such as a favorite spot or a particular activity.
7. Meditation
Meditation is among the most powerful techniques to reduce anxiety. natural treatment for anxiety helps to create space around the anxiety you feel and allows you to explore them more deeply. If you're new to meditation it's a good idea to locate a guided meditation video or app that can help you get started. Try a method that incorporates breathing awareness, a body scan and mindfulness of your thoughts to help you identify and challenge your anxiety-inducing beliefs.
Start by finding a comfortable seated place. Breathe slowly and deeply for four counts. Be aware of your body sensations, particularly where you feel tension. Focus on a calming image or sound and allow your body to ease into relaxation.
Anxiety is an emotion that is natural and can be helpful in some situations, but you need to recognize when your feelings of fear and dread are not in line with the circumstances. Talk to your doctor if your symptoms are severe or disrupt your daily life. They may recommend medication, cognitive behavioral therapy (CBT), or both to manage anxiety symptoms.