How to Treat Anxiety

Everyone experiences anxiety at times. It's normal to feel anxious in response 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 could cause symptoms, and suggest treatment if necessary. You can also seek help by modifying your lifestyle.

1. Take a break

Everyone experiences anxiety or fears sometimes -- that's something that's normal. If these feelings are overwhelming or stop you from doing the things you normally do, then you might be suffering from anxiety disorder.

Psychotherapy or medication can be used to treat various anxiety disorders. Psychotherapy, also known as talk therapy can help you develop healthy coping skills and overcome anxiety non medication treatments. It may include a variety of techniques, such as cognitive behavior therapy and response prevention. It can be paired with complementary methods like stress management and mindfulness. And it can be paired with dietary changes, exercise and support groups.

In some cases, your doctor will prescribe an infrequent course of tranquillisers or antidepressants to ease symptoms until other treatments begin to take effect. However, research shows that psychological therapies, like cognitive behaviour therapy, are much more effective in treating anxiety disorders than medication alone.

There are many ways to lessen stress and feel more relaxed by going for a walk in the nature or focusing on deep breathing. Massage, acupuncture and other relaxation techniques may also be helpful. Make sure you eat well and rest enough.

2. Talk with a friend

Many people who have anxiety have found that the support of friends and loved ones makes an enormous difference. If you know an acquaintance or loved one who suffers from anxiety, discuss it with them and show your love.

Do talk about your emotions, but don't make statements like "it isn't a big an issue" and "you should let it go." These types of statements can make them feel worse by minimizing the difficulty. Try telling them "I'm sorry that you're having to go through this." I would like to do something I could do to help."

If your friend is struggling, try asking them what kind of support they require. Some people might require a lot more advice and some may need more emotional support. Certain people suffering from anxiety are incapable of understanding why they behave in the way that they do. It is crucial to be patient, and to realize that their actions are not rational.

If they haven't, it can be helpful to encourage the person to seek professional help for therapy or medication, if necessary. You can also offer that they go to activities, such as yoga or hiking that help with stress and anxiety.

3. Exercise

Exercise can help you relax anxiety symptoms like fatigue, restlessness, difficulty concentrating, and a feeling that you're out of breath. The majority of experts agree that moderate exercise is good for your mental and physical 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.

A study showed that those who suffer from chronic anxiety experienced significant improvement in their symptoms when taking part in a group exercise program for 12 weeks. However, you should always consult your physician prior to beginning a new exercise regimen particularly if you are taking anti-anxiety medication.

If you find that you are focusing on your anxiety while exercising is too stressful, try an easy breathing exercise instead. Place your hands on your stomach and chest. Find a comfortable place to lay down or sit. Breathe deeply through your mouth, then inhale deeply through your nose. Do this for several minutes or until your anxiety starts 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 whole vegetables and grains are metabolized slower than simple carbohydrates and aid to keep blood sugar levels stable and can help contribute to feelings of calm. Avoiding processed foods and drinking plenty of water can help to reduce anxiety symptoms.

According to studies, omega-3 fatty acid consumption from fish such as mackerel, salmon and trout as well as sardines and anchovies may help reduce anxiety symptoms. These healthy fats are high in eicosapentaenoic (EPA) and Docosahexaenoic (DHA), both of which can help reduce inflammation in the nervous system, increase serotonin and dopamine and regulate neurotransmitters.

Magnesium is also a great aid to reduce anxiety symptoms. Foods that are high in magnesium include leafy greens, avocados and nuts. Studies have linked diets low in magnesium to increased anxiety-related behaviors in mice.

Talk therapy and medications, along with healthy eating habits can help reduce anxiety. See an expert in mental health or a doctor if you are experiencing extreme or persistent symptoms of anxiety. They will conduct an exhaustive psychological assessment and determine the most effective treatment option for you.

5. Sleep enough

Getting enough sleep helps reduce anxiety. You'll also feel more resilient and ready to manage any challenge that may come your way. Set a consistent time for bed. Avoid caffeine and other stimulants and practice relaxation techniques like deep breathing.

If you are having a difficult time falling asleep or staying asleep, talk to your primary care doctor. They can check for underlying health problems and refer you to a psychiatrist or mental health professional if necessary.

Anxiety is a natural part of the stress response, which is designed to warn you of danger and motivate you to be prepared and organized. However, if this feeling gets overwhelming and becomes a hindrance to your daily activities it could develop into an anxiety disorder.

If you suffer from an anxiety disorder, psychotherapy and medication can help. Your doctor may suggest cognitive behavioral therapy to improve your coping abilities and alter the way in which you perceive your fears. They might also prescribe antidepressant or antianxiety drugs, like SSRIs like escitalopram and tricyclics like imipramine or Clomipramine for treating the underlying depression that can cause anxiety symptoms.

6. Relaxation techniques

Relaxation techniques are a wonderful way to ease anxiety and feel more at peace. They can help you focus on the things that are relaxing and increase your awareness of your body. They can be guided by mental health professionals, and can also be self-taught. On the internet, you can discover various relaxation techniques, including guided meditation.

With a simple visualization and soothing sounds, you can learn to relax your body and mind to reduce stress. The best treatment for anxiety depression way to do this is to find a quiet space in which you can sit or lie down with ease and have no distractions. Try closing your eyes and focus on your breath. If your mind wanders take a moment to bring your attention back to your 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 the body to see the difference between relaxation and tension.

You might also consider autogenic relaxation which is a form of relaxation that involves self-hypnosis. This involves thinking about something that will make you feel calm and relaxing like a favorite place or a particular activity.

7. Meditation

Meditation is a proven method to reduce anxiety. It creates space around your feelings of anxiety and allows you to explore the anxiety more deeply. It's recommended to start with an app that guides you through meditation or video if you're just beginning. Try a breathing practice that includes the body scan and the awareness of your thoughts. This will help you recognize and confront anxiety-inducing beliefs.

Find a comfortable position to place yourself in. Breathe slowly and deeply for 4 counts. Be aware of your body sensations, particularly where you feel tension. Concentrate on a soothing image or sound, and allow your body to ease into relaxation.

Anxiety can be a helpful emotion in certain situations. However, it is important to be aware of the signs that the feelings of anxiety or anxiety you experience are not in proportion to the situation. If your symptoms are serious and disrupt your daily routine it's best to talk to your doctor or therapist. They may recommend medication, cognitive behavioral therapy (CBT) or both to help manage anxiety symptoms.