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How to Treat Anxiety Everyone is anxious every now and then It's a natural response to stress. But when anxiety becomes a persistent issue is the time to speak with an expert. Your doctor can screen for any medical conditions that might trigger your symptoms, and recommend treatment if necessary. You might also receive assistance in adjusting your lifestyle. 1. Take a break It's normal to feel anxious or worried from time time. If these feelings become overwhelming or hinder you from doing the things you usually do, you may have anxiety disorder. The good news is that many anxiety disorders can be treated by medication or psychotherapy. Psychotherapy, also known as talk therapy, can help you learn healthy coping strategies and overcome anxiety. It may involve a variety of methods like cognitive behavior therapy and response prevention. It may be combined with complementary methods of health, such as mindfulness and stress management. It can be paired with exercise and diet changes and support groups. In certain instances doctors might prescribe a short-term course of tranquillisers and antidepressants in order to ease symptoms while other treatments are being used. Research suggests that cognitive behavior therapy and other psychological therapies are more effective than medications in treating anxiety disorders. There are numerous ways to lower 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 take enough rest. 2. Talk to a friend Support from friends and family can be a huge help for people with anxiety. If you know someone who is struggling with anxiety, talk to them about how they're feeling and be supportive. Do talk about their feelings, but do not say things like “it isn't a big thing” and “you should be over it.” These types of statements could make people feel worse as they try to minimize their struggle. Try saying “I'm sorry that you're having to go through this.” I wish there was something I could do to help.” Ask your friend what assistance they need if notice them struggling. Some people may require some more advice and others may require more emotional support. Certain people suffering from anxiety are unable to understand why they react in the way they do. It is essential to be patient, and to understand that their reactions aren't rational. If they haven't already you can help to encourage them to seek out professional assistance like therapy or medication If needed. You can also suggest the opportunity to take them to events, such as hiking or yoga, that help with stress and anxiety. 3. Exercise Exercise can help you manage anxiety symptoms like fatigue, restlessness, difficulty concentration, and a feeling that you're out breath. The majority of experts agree that moderate exercise is good for your physical and mental health. Exercise can boost your confidence and sense of self-efficacy. According to Albert Bandura's social cognitive theory of anxiety, people who have confidence levels that are high and self-efficacy may be able to reduce their anxiety. One study revealed that people who suffer from chronic anxiety showed significant improvement in their symptoms taking part in a low-intensity group exercise program for 12 weeks. It is recommended to consult your doctor before beginning an exercise program for the first time, especially if you are taking anti-anxiety drugs. If you feel that you are focusing on your anxiety during exercise is too stressful, try an easy breathing exercise instead. Start by finding a comfortable spot to sit or lie down and place your hands on your stomach or chest. Inhale fully through your mouth, then inhale slowly through your nose. Do this for several minutes or until your anxiety starts to decrease. 4. Eat a healthy diet Consuming a balanced diet that is based on whole, unprocessed food can help reduce anxiety. Complex carbohydrates, such as those found in whole grains and vegetables are metabolized more slowly than simple carbohydrates. Additionally, they help keep blood sugar levels stable which can result in feelings of peace. Drinking plenty of fluids and avoiding processed foods can help reduce anxiety symptoms. According to research, omega-3 fatty acid consumption from fish like salmon, mackerel and trout, along with sardines and anchovies can 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, dopamine, and regulate neurotransmitters. Magnesium can also reduce anxiety symptoms. Nuts, leafy greens and avocados are all rich in magnesium. Researchers have found that mice that consume low amounts of magnesium exhibit an increase in anxiety-related behavior. In addition to consuming healthy food, talking therapy and medications can aid in reducing anxiety. Consult a mental health professional or doctor if you have extreme or persistent symptoms of anxiety. They can perform a thorough psychological assessment and determine the best treatment for you. 5. Sleep enough Sleeping enough helps to keep anxiety at bay. You will also feel more resilient and ready to manage any situation that comes your way. Set a consistent time for bed. Avoid caffeine and other stimulants and try relaxation techniques like deep breathing. Speak to your primary doctor in case you are struggling to fall asleep or getting up or staying asleep. They can check for health issues that are underlying and refer you to mental health professionals if necessary. Anxiety is a normal component of the stress response which is designed to alert you to danger and motivate you to be prepared and organized. However, when this feeling becomes overwhelming and interferes with your daily activities it could develop into an anxiety disorder. If you suffer from anxiety disorder, psychotherapy and medication may help. Your doctor may recommend cognitive behavioral therapy to help you improve your coping skills and alter the way in which you think about your fears. They might also prescribe antidepressant or antianxiety medication, like selective serotonin reuptake inhibitors (SSRIs) like tricyclic antidepressants such as imipramine and Clomipramine to treat underlying depression that can contribute to anxiety symptoms. 6. Relaxation techniques Relaxation techniques can help you reduce stress and achieve a more relaxed state of mind. They can help you to focus on what soothes you and improve your awareness of your body. They can be taught by mental health professionals or self-taught. On the internet, you can discover numerous relaxation techniques such as guided meditation. Relax your mind and body by using simple visualisations and soothing sounds. Find a quiet, comfortable spot to relax or sit down. 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 throughout your body. Start with your toes and then work up the body to notice the difference between tension and relaxation. You may also try autogenic relaxation that is a kind of relaxation that is based on self-hypnosis. This involves thinking about something that makes you feel calm and relaxed, such as a favorite place or activity. 7. Meditation Meditation is one of the most effective methods to help reduce anxiety. It creates space around your feelings of anxiety and allows you to explore them more deeply. Iam Psychiatry to begin with a guided meditation app or video if you're just beginning. Try a breathing awareness exercise that includes the body scan and the awareness of your thoughts. This will help you identify and challenge anxiety provoking beliefs. Start by settling into a comfortable place. Breathe slowly and deeply for a period of 4 counts. Be aware of the sensations you feel throughout your body, especially where you feel tension. Then, you can focus on a calming image or sound and try to relax your body. Anxiety is a natural emotion that can be helpful in some situations, but you need to identify when your feelings of fear and dread are out of proportion with the circumstances. If your symptoms are serious and disrupt your daily life, it's a good idea to consult your physician or therapist. They may suggest medication or cognitive behavioral therapy (CBT) to help manage your anxiety symptoms.