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How to Treat Anxiety

Everyone feels anxious from time to time. It's an expected reaction to stress. However, if anxiety becomes a persistent issue it's time to speak with a doctor.

Your doctor can screen you for any medical conditions that could be causing your symptoms, and recommend treatment, if necessary. You may also find help in adjusting your lifestyle.

1. Pause for a moment

Everyone experiences anxiety or fears occasionally -- it's an expected part of life. If these feelings become overwhelming or stop you from doing the things you usually do, you could be suffering from anxiety disorder.

The positive side is that many anxiety disorders can be addressed by medication or psychotherapy. Psychotherapy (also called talk therapy) can assist you in developing healthy coping mechanisms and help you overcome anxiety. It could include a range of methods, such as cognitive behaviour therapy and exposure response prevention. It can be combined with other complementary health practices, like mindfulness and stress management. It can be combined with dietary changes and exercise and support groups.

In certain instances doctors may prescribe a short-term course of tranquillisers and antidepressants to alleviate symptoms while other treatments are being employed. Research shows that cognitive behaviour therapy and other psychological treatments are more effective than medication for treating anxiety disorders.

There are many ways to reduce stress and feel more relaxed by taking a walk in nature or meditating deeply. Massage and acupuncture can be beneficial. Make sure you eat well and rest enough.

2. Talk with a friend

Many people who have anxiety discover that the support of family members and family members makes a huge difference. If you know someone close to you who is suffering from anxiety, talk to them and show your love.

Do talk about your feelings, but don't make statements like "it isn't much of a deal" and "you need to get over it." These types of statements can make them feel less enraged and could make them feel more resentful. Instead try saying something like, "I'm sorry you have to endure this. I wish there was something I could do to help."

Ask your friend what help they need if you observe them struggling. Some may want a lot of advice, while others may need more emotional support. Certain people suffering from anxiety are incapable of understanding why they react in the way that they do. It is essential to be patient, and to understand that their reactions aren't rational.

If they don't have it you can help to encourage them to seek professional assistance for medication or therapy when needed. You can also take them on activities that help reduce stress and anxiety like yoga or hiking.

3. Exercise

Exercise can help you relax anxiety symptoms, such as fatigue, restlessness, difficulty concentration, and the feeling that you're out breath. In fact, most experts agree that moderate physical activity is beneficial for physical and mental health.

Exercise can improve your confidence and self-efficacy. According to the social cognitive theory of anxiety developed by psychologist Albert Bandura, people with high levels of self-efficacy are able to lower their level of worry and anxiety.

In one study, those with chronic anxiety symptoms saw an improvement in their symptoms after participating in a 12-week, low-intensity workout program. Always consult your physician prior to starting an exercise program for the first time particularly if you are you are taking anti-anxiety medication.

If you find it difficult to be focused on your anxiety while working out or doing other activities, try a simple breathing practice instead. Place your hands on your stomach and chest. Find a comfortable place to lie down or sit. Inhale deeply through your nose, then exhale through your mouth, making sure that your lungs are completely filled. Repeat this for a couple of minutes or until you feel less anxious.

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. Additionally, they help to keep blood sugar levels stable which can lead to feelings of calmness. Avoiding processed foods and drinking plenty of water can help to reduce anxiety symptoms.

Studies suggest that eating omega-3 fats from fish, including salmon, mackerel, sardines trout, anchovies and mackerel can help improve symptoms of anxiety. These healthy fats are rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which can help reduce inflammation in the brain, boost dopamine and serotonin production and regulate neurotransmitters that send signals to your nervous system.





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

Talk therapy and medication as well as eating a balanced diet, can help to reduce anxiety. See a mental health professional or doctor if you have severe or persistent symptoms of anxiety. They can conduct a thorough psychological evaluation and help you determine the best treatment option for you.

5. Get enough rest

Getting enough sleep helps keep the anxiety at bay. It also makes you feel more resilient, so you can handle whatever life throws at you. Try to set a consistent time for bed, avoid caffeine and other stimulants prior to going to bed, and try relaxation techniques such as breathing deeply.

Talk to your doctor when you're having a hard time falling or staying asleep. They can check for health issues that are underlying and refer you to a psychiatrist or mental health professional if necessary.

Anxiety is a normal part of the stress response that is designed to alert you to danger and urge you to be prepared and organized. However, when this feeling becomes overwhelming and disrupts your daily routine it could develop into an anxiety disorder.

Psychotherapy and medications can help you when you suffer from anxiety disorder. Your doctor might suggest cognitive behavioral therapy to help you improve your coping capabilities and alter the way in which you view your fears. They can also prescribe antidepressant or antianxiety medications, such SSRIs like escitalopram and tricyclics such as imipramine or clomipramine to treat the underlying depression that can cause anxiety symptoms.

6. Relaxation techniques

Relaxation techniques are a wonderful method to relieve tension and feel more at peace. They can help you to focus on what soothes you and help you become more aware of the body. They can be guided by mental health professionals, and can also be self-taught. On treat generalized anxiety disorder , you can discover a variety of relaxation techniques including guided meditation.

With a simple visualization and soothing sounds You can relax your body and mind to reduce stress. The best method to accomplish this is to find a peaceful place in which you can sit or lie down comfortably with minimal distractions. Try closing your eyes and concentrate on your breathing. If your thoughts wander, just gently return your focus to the breathing.

You can also try progressive muscle relaxation. This involves tensing, then relaxing different groups of muscles in your body. Start with your toes, and then gradually work your way up the body to observe the difference between tension versus relaxation.

You can also try autogenic relaxation, which is a type of relaxation that relies on self-hypnosis. It involves focusing on something that will make you feel relaxed and calm like a favorite spot or activity.

7. Meditation

Meditation is among the most powerful techniques to reduce anxiety. It lets you examine your anxiety more deeply and allows you to create space around it. If you're a novice to meditation it's a good idea to locate an audio or video guided meditation app to help you get started. Try a breathing awareness practice which includes an examination of your body and a mindfulness of your thoughts. This can help you identify and challenge the anxiety-inducing beliefs.

Begin by settling into a comfortable place. Breathe in deeply and slowly for a count of 4. Be aware of the sensations that you feel in your body, especially in areas where you feel tension. Try to focus on a soothing image or sound, and let your body relax.

Anxiety is a useful emotion in certain situations. However, it's important to be aware of when the feelings of fear or dread you feel aren't in line with the circumstances. Talk to your doctor when your symptoms are severe or disrupt your daily life. They may suggest medication, cognitive behavioral therapy (CBT), or both to manage anxiety symptoms.