How to Treat Anxiety
Everyone is anxious from time to time. It's a normal reaction to stress. However, if anxiety becomes a chronic issue it's time to talk to a doctor.
Your doctor can check for any medical issues that may be causing symptoms, and suggest treatment if needed. You can also seek help with lifestyle modifications.
1. Take a break
Everyone is worried or nervous occasionally -- it's a normal part of life. If your anxiety is overwhelming or hinder you from doing what you usually do, you might be suffering from anxiety disorder.
The good news is that many anxiety disorders can be treated with 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 could be combined with other complementary health practices, like mindfulness and stress management. And it can be paired with dietary changes, exercise and support groups.
In certain instances, a doctor may prescribe a short-term course of tranquillisers and antidepressants in order to ease symptoms while other treatments are being employed. Research suggests that cognitive behavior therapy and other psychological therapies are more effective than medication for treating anxiety disorders.
There are numerous ways to reduce stress and feel more at ease, such as walking in nature or focusing on deep breathing. Massage and acupuncture are also helpful. Remember to eat a balanced diet and sleep enough.
2. Talk to a friend
Support from friends and family can be a huge help for those suffering from anxiety. If you know someone struggling with anxiety, try talking to them about their feelings and be a good friend.
Do talk about their emotions, but don't say things like "it isn't that big of an issue" and "you should be over it." These kinds of statements could make people feel worse as they try to minimize their struggle. Try saying "I'm sorry you're having to go through this." I wish I could help in any way.
If you know someone who is struggling, you can ask them what kind of help they require. Some people may need more guidance, while others want more emotional support. Some people with anxiety are unable to understand why they react in the way they do. It is essential to be patient, and to recognize that their reactions aren't rational.
herbal treatment for anxiety is helpful to encourage them to seek out professional help like therapy or medication, if they don't have them already. You can also offer the opportunity to take them to events like yoga or hiking, which can aid in reducing stress and anxiety.
3. Exercise
If you are suffering from anxiety symptoms like restlessness, difficulty concentrating and an uneasy feeling, exercise can help ease the anxiety. Most experts agree that moderate exercise is good for your physical and mental health.
Exercise can boost your confidence and self-efficacy. According to Albert Bandura's social cognitive theory of anxiety, people who have high levels of confidence and self-efficacy can reduce their anxiety.
One study revealed that people who suffer from chronic anxiety saw significant improvement in their symptoms taking part in a low-intensity group exercise program for 12 weeks. However, you should always consult your doctor before starting an exercise program particularly if you're taking anti-anxiety medications.
If you find it difficult to focus on your anxiety while exercising or doing other activities, try a simple breathing practice instead. Place your hands on your chest and stomach. Find a comfortable place to lie down or sit. Inhale fully through your mouth, then inhale deeply with your nose. Repeat this for several minutes or until you feel your anxiety begins to decrease.
4. Eat a healthy diet
Eating a well-balanced diet of unprocessed, whole foods can help ease anxiety. Complex carbohydrates such as those found in whole vegetables and grains are metabolized slower than simple carbohydrates and help to keep blood sugar levels stable, which can contribute towards feelings of calmness. Avoiding processed foods and drinking plenty of fluids can also help reduce anxiety symptoms.
According to research the consumption of omega-3 fatty acids from fish like mackerel, salmon and trout along with sardines as well as anchovies may help reduce anxiety symptoms. These healthy fats are abundant in eicosapentaenoic (EPA) and Docosahexaenoic (DHA), both of which reduce inflammation in the nervous system, increase serotonin and dopamine and regulate neurotransmitters.
Magnesium can also reduce anxiety symptoms. Leafy greens, nuts and avocados are all high in magnesium. Studies have linked diets lacking in magnesium with increased anxiety-related behavior in mice.
In addition to consuming a healthy diet, talk therapy and medications can aid in the treatment of anxiety. See an expert in mental health or doctor if you experience extreme or persistent symptoms of anxiety. They can provide an extensive psychological assessment and determine the most effective treatment option for you.
5. Get enough rest
A good night's sleep can help keep the anxiety at bay. You'll also feel more resilient and able to handle any situation that comes your way. Try to establish a consistent time for bed, avoid caffeine and other stimulants before going to bed, and use relaxation techniques such as deep breathing.
Talk to your doctor if you are struggling to fall asleep or sleeping. They can screen you for underlying health problems and recommend you to a mental health professional when needed.
Anxiety is a normal component 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 in your daily life it could turn into anxiety disorder.
If you have an anxiety disorder, psychotherapy and medication can be helpful. Your doctor may suggest cognitive behavioral therapy to improve your coping capabilities and alter the way in which you view your fears. They might also prescribe antidepressant or antianxiety medication, like selective serotonin reuptake inhibitors (SSRIs) like escitalopram and fluoxetine or tricyclic antidepressants such as imipramine and clomipramine, to address the depression that is the root cause of the disorder and contribute to anxiety symptoms.
6. Relaxation techniques
Relaxation techniques can help you lower stress and help you achieve a more peaceful state of mind. They can assist you in focusing on the things that are relaxing and help you become more aware of your body. They can be taught by mental health professionals or self-taught. You can find a wide variety of relaxation techniques online, including guided meditation.
By using simple visualizations and calming sounds You can relax your body and mind to reduce stress. The best way to achieve this is to find a tranquil space in which you can lie down in a comfortable position with no distractions. Close your eyes and focus on your breathing. If your mind wanders then, gently bring your attention to the 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 gradually work your way up the body to see the difference between tension versus relaxation.
You may also try autogenic relaxation which is a form of relaxation that is based on self-hypnosis. This involves focusing on something that relaxes and calms you, like your favorite place or activities.
7. Meditation
Meditation is a powerful technique to reduce anxiety. It allows you to create space around the anxiety you feel and allows you to explore them more deeply. It's helpful to start with a guided meditation app or video if you're a beginner. Try a breathing awareness exercise that includes the body scan and awareness of your thoughts. This can help you identify and challenge anxiety provoking beliefs.
Begin by finding a comfortable seated place. Breathe deeply and slowly for a period of 4 counts. Pay attention to the sensations you feel throughout your body, especially in areas where you feel tension. Concentrate on a soothing image or sound, and let your body ease into relaxation.
Anxiety is an unavoidable emotion that can be helpful in some situations, but you need to identify the moment when your feelings of fear and anxiety are not in line with the situation. Talk to your doctor when your symptoms are serious or interfere with your everyday life. They may recommend medication or cognitive behavioral therapy (CBT) to help manage your anxiety symptoms.
