How to Treat Anxiety
Everyone is anxious from time to time. It's normal to feel anxious in response to stress. But when anxiety becomes chronic it's time to speak with a doctor.
Your doctor can screen you for any medical issues that could be causing your symptoms and recommend treatment if necessary. You can also get assistance with lifestyle changes.
1. Pause for a moment
It's normal to feel anxious or worried from time the moment. But if those anxieties are overwhelming or prevent you from doing things that you usually do you might suffer from an anxiety disorder.
The use of medication or psychotherapy can treat several anxiety disorders. Psychotherapy (also known as talk therapy) can assist you in developing healthy coping strategies and overcome anxiety. It can include a variety of methods, including cognitive behaviour therapy and exposure prevention. It can be paired with complementary methods like mindfulness and stress management. And it can be paired with dietary changes, exercise and support groups.
In certain situations, a doctor may prescribe a short-term course of tranquillisers and antidepressants to ease symptoms while other treatments are being used. However, research has shown that psychological therapies, such as cognitive behaviour therapy, are much more effective in managing anxiety disorders than medications alone.
There are numerous ways to ease stress and relax, such as going for a walk in nature or practicing deep breathing. Massage, acupuncture and other relaxation techniques may also be beneficial. And remember to eat a healthy diet and get enough sleep.
2. Talk with a friend
Many people who have anxiety find that the support of their friends and loved ones can make an enormous difference. If you know someone who is struggling with anxiety, talk to them about how they're feeling and be supportive.
DO talk about how they feel, but don't make things like "it's not a big problem" or "you ought to just forget about it." These types of statements can make them feel less enraged and may make them feel worse. Try saying "I'm sorry you have to deal with this." I would like to do something I could do to assist you."
If you know someone who is struggling, try asking them what kind of support they require. Some people may require more guidance and some may need more emotional support. Some people suffering from anxiety struggle to understand why they react the way they do, so it is important to be patient and recognize that their responses are not rational.
It can be helpful to encourage them to seek help from a professional, such as therapy or medication, if they don't have them already. You could also offer to take them to activities like hiking or yoga, that will help reduce stress and anxiety.
3. Exercise
If you're suffering from anxiety-related symptoms such as anxiety, irritability, and a feeling of being breathless, exercise can help reduce anxiety symptoms. In fact, the majority of experts agree that moderate exercise is beneficial for mental and physical health.
The reasons for this are a bit hazy however one theory is that exercising improves your sense of 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.
One study found that people who suffer from chronic anxiety experienced significant improvement in their symptoms after participating in a low-intensity group exercise program for 12 weeks. However, it is important to consult your physician prior to beginning a new exercise regimen particularly if you are taking anti-anxiety medications.
If you find that the focus on your anxiety while exercising is too stressful, try the simple breathing technique instead. Place your hands on your chest and stomach. Find a comfortable place to lie down or sit. Inhale deeply through your nose and exhale through your mouth, ensuring to fill your lungs completely. Do this for a couple of minutes or until you feel your anxiety decreasing.
4. Eat a healthy diet
Consuming whole, unprocessed foods in a balanced diet can help reduce anxiety. Complex carbohydrates, like those found in vegetables and whole grains, are metabolized more slowly than simple carbohydrates, and they help to keep blood sugar levels steady which can result in feelings of calm. Drinking plenty of fluids and avoiding processed food items can also reduce anxiety symptoms.
Studies suggest that eating omega-3 fats from fish, such as mackerel, salmon, trout and anchovies, can help improve symptoms of anxiety. These healthy fats are rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which can aid in reducing inflammation in the brain, improve dopamine and serotonin production, and regulate neurotransmitters that send signals to the nervous system.
Magnesium can also help reduce anxiety symptoms. Green leafy vegetables, nuts and avocados are all rich in magnesium. Studies have linked diets low in magnesium to anxiety-related behaviors in mice.
In addition to eating a healthy diet, talk therapy and medication can aid in reducing anxiety. Consult a mental health professional or a doctor if you are experiencing severe or persistent symptoms of anxiety. They can conduct an extensive psychological assessment and determine the best treatment for you.
5. Sleep well
Sleeping enough can help keep anxiety at bay. It also helps you feel more resilient, which means you are able to handle whatever life throws at you. Establish a regular time for bed. Avoid 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 getting up or staying asleep. They can look for any health issues that may be underlying and refer you to mental health professionals if 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. If the anxiety becomes overwhelming, and interferes with your daily routine, then it can become anxiety disorder.
If you have an anxiety disorder, psychotherapy and medication may help. Your doctor may suggest cognitive behavioral therapy, which can assist you in changing the way you think about your fears and enhance your coping abilities. They might also prescribe antidepressant or antianxiety drugs, such as selective serotonin reuptake inhibitors (SSRIs) like escitalopram and fluoxetine or tricyclic antidepressants such as imipramine and clomipramine, to address the depression that causes the underlying issues that 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 calm you and increase your awareness of your body. They can be taught by mental health professionals or self-taught. On the internet, you can discover a variety of relaxation techniques including guided meditation.
You can relax your body and mind using simple visualizations and soothing music. The best method to accomplish this is to find a quiet space where you can lie down with ease and have no distractions. Close your eyes and focus on your breathing. If your mind wanders then gently bring your focus back to your breathing.
It is also possible to use progressive muscle relaxation. This involves tensing, then relaxing different groups of muscles on your body. Start with your toes, and then move up your body to observe the difference between tension and relaxation.
You might also consider autogenic relaxation that is a kind of relaxation that relies on self-hypnosis. This involves focusing your attention on something that relaxes and calms you, like your favorite spot or activities.
7. Meditation
Meditation is among the most effective methods to help reduce anxiety. It lets you examine your anxiety more deeply and creates space around it. If you're a novice to meditation, it's helpful to find an instructional video or app to help you get started. Try a breathing practice that includes the body scan and awareness of your thoughts. This will help you identify and challenge anxiety provoking beliefs.
Find a comfortable position to place yourself in. Breathe deeply and slowly for a period of 4 counts. Pay attention to the sensations that you feel in your body, especially where you feel tension. Then, concentrate on a soothing image or sound and try to let your body relax.
Anxiety is a useful emotion in certain situations. However, treatment of anxiety is crucial to identify when the feelings of fear or anxiety you experience aren't in line with the circumstances. If your symptoms are severe and affect your daily life, it's a good idea to consult your physician or therapist. They may recommend medication or cognitive behavior therapy (CBT) to manage your anxiety symptoms.