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How to Treat Anxiety Everyone experiences anxiety at times. It's an expected reaction to stress. When anxiety becomes a chronic problem, it's important to seek out a physician. Your doctor can screen you for any medical condition which could be causing your symptoms and recommend treatment, if necessary. You can also seek help by modifying your lifestyle. 1. Take a break It's normal to feel nervous or worried from time to the moment. If these feelings become overwhelming or hinder you from doing the things you normally do, then you may have anxiety disorder. The good news is that a lot of anxiety disorders can be addressed by medication or psychotherapy. Psychotherapy, also referred to as talk therapy can help you develop healthy coping strategies and overcome anxiety. It may include a variety of techniques that include cognitive behaviour therapy and response prevention. It may be paired with complementary health practices, like mindfulness and stress management. It can also be combined with exercise, diet changes and support groups. In some cases, your doctor will prescribe the use of a short course of tranquillisers and antidepressants to ease symptoms until other treatments take effect. However, research shows that psychological therapies, like cognitive behavior therapy, are more effective in treating anxiety disorders than medications alone. There are numerous ways to ease stress and relax, like going for a walk in nature or focusing on deep breathing. Acupuncture and massage are also beneficial. Remember to eat a healthy and balanced diet and get enough sleep. 2. Talk to a friend Many people suffering from anxiety discover that the support of friends and loved ones can make a huge difference. If you know an acquaintance or loved one who is suffering from anxiety talk to them and show your love. Do discuss their emotions, but don't make statements like “it isn't much of thing” and “you should get over it.” These statements can make them feel worse as they try to minimize the difficulty. Try saying “I'm sorry that you're having to go through this.” I wish I could help in some way. If your friend is struggling, you can ask them what kind of help they require. Some may want a lot of advice, while others prefer more emotional support. Some people suffering from anxiety are unable to comprehend why they react in the way they do, and it's important to be patient and realize that their actions aren't rational. If they haven't already you can help to encourage the person to seek out professional assistance like medication or therapy, if necessary. You can also suggest the opportunity to take them to events like hiking or yoga, that aid in reducing stress and anxiety. 3. Exercise If you suffer from anxiety-related symptoms, such as anxiety, irritability, and a feeling of breathlessness exercising can help you ease the anxiety. In fact, the majority of experts agree that moderate physical activity is good for both physical and mental health. Exercise can improve your confidence and self-efficacy. According Albert Bandura's socio-cognitive theory of anxiety, those who have confidence levels that are high and self-efficacy may be able to reduce their anxiety. In one study, individuals with chronic anxiety symptoms saw a significant improvement in their symptoms following participation in a low-intensity 12-week exercise program. But, it is recommended to consult your physician prior to beginning an exercise program, especially if you take anti-anxiety medications. If you find it stressful to focus on your anxiety while exercising, try a simple breath practice instead. Start by finding a comfortable spot to sit or lay down and place your hands on your stomach or chest. Inhale fully through your mouth, then inhale deeply through your nose. Do this for a couple of minutes or until you feel your anxiety decreasing. 4. Eat a healthy diet Eating a well-balanced diet of whole, unprocessed foods can ease anxiety. Complex carbohydrates, such as those found in whole grains and vegetables are metabolized slower than simple carbohydrates. Additionally, they help keep blood sugar levels stable which can result in feelings of calmness. Avoiding processed foods and drinking plenty of water can also help ease anxiety symptoms. According to research the consumption of omega-3 fatty acids from fish such as salmon, mackerel and trout, along with sardines and anchovies may help reduce anxiety symptoms. These healthy fats are rich in eicosapentaenoic (EPA) and Docosahexaenoic (DHA) both of which reduce inflammation in the nervous system, increase serotonin, dopamine, and regulate neurotransmitters. Magnesium is a different nutrient that helps to ease anxiety symptoms. Magnesium-rich foods include leafy greens, avocados and nuts. Studies have linked diets lacking in magnesium with increased anxiety-related behaviors in mice. In addition to consuming a healthy diet, talk therapy and medications can aid in the treatment of anxiety. If you have severe or persistent anxiety symptoms it is essential to talk with a psychiatrist or a medical expert. They can conduct a thorough psychological evaluation and determine the best treatment option for you. 5. Get enough sleep A good night's sleep can help keep anxiety at bay. It also makes you feel more resilient, ensuring that you can handle whatever life throws at you. Set a regular time to go to bed. Limit caffeine and other stimulants, and practice relaxation techniques, such as deep breathing. If you're having a difficult to fall asleep or stay asleep, speak to your primary care doctor. They can check for underlying health issues and refer you to mental health professionals if necessary. Anxiety is part of a normal response to stress. It is meant to warn you of danger and encourage you to stay organized and prepared. However, when this feeling gets overwhelming and becomes a hindrance to your daily life it can turn into an anxiety disorder. Psychotherapy and medication can aid you if you suffer from anxiety disorder. Your doctor may suggest cognitive behavioral therapy, which can change the way you think about your fears and improve your coping abilities. They may also prescribe antianxiety or antidepressant drugs, such as selective serotonin reuptake inhibitors (SSRIs) like tricyclic antidepressants such as imipramine and clomipramine, to address the depression that causes the underlying issues that contribute to anxiety-related symptoms. 6. Relaxation techniques Relaxation techniques can help you decrease stress and attain a relaxed state of mind. They can help you focus on what calms and increase your awareness of your body. They can be taught by mental health professionals and can also be self-taught. You can find a vast variety of relaxation techniques on the internet, including guided meditation. Relax your body and mind using simple visualizations and soothing music. The best method to accomplish this is to find a quiet location in which you can lay or sit down with ease and have no distractions. Try closing your eyes and concentrate on your breathing. If your mind wanders then gently bring your focus back to your breathing. You can also use progressive muscle relaxation. This involves tensing, then relaxing various muscles on your body. Suggested Web page is helpful to begin with the toes and then move your body upwards to see the difference between tension and relaxation. You can also try autogenic relaxing, which is a form of relaxation that involves the process of hypnosis. This involves focusing your attention on something that relaxes and calms you, such as your preferred place or exercise. 7. Meditation Meditation is among the most effective methods to help ease anxiety. It allows you to explore your anxiety more deeply and creates space around it. If you're new to meditation it's a good idea to locate an instructional video or app that can assist you in starting. Try a practice that combines breathing awareness with body scans, and mindfulness of thoughts to help you identify and challenge your anxiety-inducing beliefs. Start by settling into a comfortable place. Breathe in deeply and slowly for a count of 4. Pay attention to the sensations in your body, particularly where you feel tension. Focus on a calming image or sound and allow your body to relax. Anxiety is an emotion that is natural and can be beneficial in certain situations, but it's crucial to identify when your feelings of fear and anxiety aren't in proportion to the circumstances. If your symptoms are severe and disrupt your daily routine, it's a good idea talk to your doctor or therapist. They might suggest medications or cognitive behavioral therapy (CBT) to help manage your anxiety symptoms.