How to Treat Anxiety
Everyone feels anxious from time to time. It's normal to feel anxious in response to stress. But when anxiety becomes a chronic issue it's time to consult a doctor.
Your doctor can check for any medical conditions that may be causing your symptoms and recommend treatment if necessary. You might also receive assistance with changes to your lifestyle.
1. Pause for a moment
Everyone experiences anxiety or fears sometimes -- that's something that's normal. If these feelings are overwhelming or stop you from doing what you normally do, then you could be suffering from anxiety disorder.
Psychotherapy or medication can be used to treat various anxiety disorders. Psychotherapy, also referred to as talk therapy can help you develop healthy ways to cope and conquer your anxiety. It could include a range of methods, such as cognitive behaviour therapy and exposure prevention. It may be combined with complementary health techniques, such as mindfulness and stress management. It can be paired with exercise and diet changes as well as support groups.
In some instances your doctor may prescribe the use of a short course of tranquillisers or antidepressants to reduce symptoms until other treatments begin to take effect. However, research has shown that psychological therapies, such as cognitive behavior therapy, are more effective in tackling anxiety disorders than medication alone.
There are a variety of ways to lower stress and relax, such as walking in nature or focusing on deep breathing. Massage, acupuncture, and other techniques for relaxation can also be beneficial. Also, remember to eat a balanced diet and get enough rest.
2. Talk to a person you know
Many people who have anxiety discover that the support of friends and loved ones makes an enormous difference. If you know someone who is struggling with anxiety, try talking to them about how they feel and show them your support.
DO talk about how they feel, but don't say things like "it's not a huge deal" or "you need to get over it." These statements minimize their struggle and could make them feel worse. Instead, try saying something like, "I'm sorry you have to endure this. I wish there was something I could do to help."
If your friend is struggling, you can ask them what kind of support they require. Some people might require more guidance and others may require more emotional support. People with anxiety may be incapable of understanding why they react in the way they do. It is essential to be patient, and to recognize that their actions are not rational.
If they haven't already, it can be helpful to encourage the person to seek out professional assistance like therapy or medication, if necessary. You can also take them on activities that reduce anxiety and stress, such as yoga or hiking.
3. Exercise
Exercise can help you calm anxiety symptoms like restlessness, difficulty in concentration, and the feeling that you're out breath. In fact, most experts agree that moderate physical exercise is beneficial for both physical and mental health.
The reasons for this are a bit hazy, but 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 self-efficacy are able to reduce their worry and anxiety.
In one study, those suffering from chronic anxiety experienced a significant improvement in their symptoms following participation in a 12-week, low-intensity workout program. But, it is recommended to consult with your physician prior to starting an exercise program, especially if you take anti-anxiety medications.
If you find that the focus on your anxiety while exercising is stressful, try an easy breathing exercise instead. Place your hands on your stomach and chest. Find a comfortable place to sit or lay down. Inhale deeply through your nose, then exhale through your mouth, ensuring that your lungs are completely filled. Repeat this for several minutes or until your anxiety begins to diminish.
4. Eat a healthy diet
A balanced diet consisting of unprocessed, whole foods can help ease anxiety. Complex carbohydrates, like those found in vegetables and whole grains are metabolized more slowly than simple carbohydrates. In addition, they help to keep blood sugar levels steady, which can contribute to feelings of calmness. Drinking plenty of fluids and avoiding processed foods may help reduce anxiety symptoms.
Studies suggest that consuming omega-3 fatty acids from fish, like salmon, mackerel, sardines, trout and anchovies, can help improve symptoms of anxiety. These healthy fats contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which help reduce inflammation in the brain, improve serotonin and dopamine production, and regulate neurotransmitters which send signals to the nervous system.
Magnesium is another nutrient that can help to reduce anxiety symptoms. Nuts, leafy greens and avocados are all rich in magnesium. Studies have linked diets low in magnesium to anxiety-related behaviors in mice.
In addition to consuming healthy, a balanced diet, talking therapy and medications can help with anxiety. If you experience chronic or severe anxiety symptoms it is important to speak with a doctor or mental health professional. They can perform a thorough psychological assessment and determine the most effective treatment for you.
5. Get enough sleep
Sleeping enough can help keep anxiety at bay. It also makes you feel more resilient, ensuring that you can handle whatever life can throw at you. Try to set a consistent time to go to bed, reduce caffeine and other stimulants before going to bed, and use relaxation techniques like deep breathing.
Talk to your doctor when you're having a hard time falling or sleeping. They can screen for health issues that are underlying and refer you to mental health professionals when needed.
Anxiety is a normal response to stress. anxiety depression treatment 's designed to warn you of danger and help you to be organized and prepared. When this feeling becomes overwhelming, and interferes in your daily life it could turn into anxiety disorder.
If you have an anxiety disorder, psychotherapy and medication may help. Your doctor may recommend cognitive behavioral therapy, which could change the way you think about your fears and improve your coping skills. They might also prescribe antidepressant and antianxiety medication, such as SSRIs like escitalopram and 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 method to reduce stress and feel more at peace. They can assist you in focusing on the things that calm you and increase your awareness of your body. They can be taught by mental health professionals or self-taught. You can find a vast range of relaxation techniques on the internet, including guided meditation.
Relax your body and mind using simple visualisations and soothing sounds. Find a quiet, comfortable place to sit or lie down. Close your eyes and focus on your breathing. If your thoughts wander 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 in your body. It is helpful to begin with the toes and then move your body upwards to be able to notice the difference between relaxation and tension.
You can also try autogenic relaxing which is a kind of relaxation that uses the process of hypnosis. It involves focusing on something that calms and relaxes you, like your preferred place or exercise.
7. Meditation
Meditation is among the most powerful techniques to help reduce anxiety. It creates space around your anxiety and allows you to explore them more deeply. It's helpful to start with an app for guided meditation or video if you're a beginner. Try a meditation that combines breathing awareness, body scans, and mindfulness of thoughts to help identify and challenge your anxiety-inducing beliefs.
Find a comfortable place to place yourself in. Breathe slowly and deeply for 4 count. Be aware of your body's sensations, specifically when you feel tension. Then, concentrate on a calming image or sound, and try to let your body relax.
Anxiety is a natural emotion that can be beneficial in certain situations, but it's crucial to be aware of when your feelings of fear and dread are not in line with the situation. If your symptoms are severe and interfere with your daily life, it's best to consult your physician or therapist. They may recommend medication, cognitive behavioral therapy (CBT) or both to help manage anxiety symptoms.