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How to Treat Anxiety

Everybody experiences anxiety every now and then It's a natural response to stress. If anxiety becomes a persistent issue, it's time to speak with an expert.

Your doctor can screen you for any medical issues that may be causing your symptoms, and recommend treatment, if necessary. You can also seek help with lifestyle changes.

1. Take a break

Everyone experiences anxiety or fears at times -- it's something that's normal. If these feelings become overwhelming or prevent you from doing what you normally do, then you could be suffering from anxiety disorder.

The use of medication or psychotherapy can treat several anxiety disorders. Psychotherapy (also called talk therapy) can help you develop healthy coping mechanisms and overcome anxiety. It may include a variety of techniques that include cognitive behavior therapy and response prevention. It can be paired with complementary methods like mindfulness and stress management. It is possible to combine it with dietary changes and exercise, as well as support groups.

In certain situations, a doctor may prescribe a short-term course of tranquillisers and antidepressants in order to alleviate symptoms while other treatments are being used. Research suggests that cognitive behavior therapy and other psychological therapies are more effective than medication in treating anxiety disorders.

There are a variety of ways you can reduce stress and relax, such as taking a stroll in the woods or practicing deep breathing. Acupuncture, massage and other relaxation techniques can also be beneficial. Remember to eat a healthy diet and sleep enough.

2. Talk to a friend

Family and friends' support can make a big difference for people with anxiety panic Attack treatment. If you know someone close to you who is suffering from anxiety, discuss it with them and show your support.

DO talk about how they feel, but don't say things like "it's not a big issue" or "you ought to just forget about it." These types of statements can make them feel worse because they minimize their struggles. Try to say "I'm sorry you have to deal with this." I would like to have something I could do to assist you."

Ask your friend what kind of help they need if you observe them struggling. Some people may need some more advice and some may need more emotional support. Some people suffering from anxiety struggle to understand why they react the way they do, and it is important to be patient and realize that their responses are not rational.

It can be helpful to encourage them to seek professional help like therapy or medication, if they don't already have one. You can also take them on activities that reduce stress and anxiety like hiking or yoga.

3. Exercise

Exercise can help you calm anxiety symptoms such as fatigue, restlessness, difficulty concentrating, and a feeling that you're out of breath. In fact, most experts agree that moderate physical exercise is beneficial for both physical and mental health.

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

In one study, people who suffer from chronic anxiety issues saw an improvement in their symptoms after participating in a 12-week low-intensity exercise program. However, you should always consult with your physician prior to starting an exercise program particularly if you're taking anti-anxiety drugs.

If you find it stressful to concentrate on your anxiety while working out you can try a simple breath practice instead. Start by finding a comfortable spot to sit or lie down and place your hands on your chest or stomach. Exhale completely through your mouth, then inhale deeply with your nose. Repeat this for several minutes or until your anxiety starts to decrease.

4. Eat a healthy diet

Consuming whole, unprocessed foods in an appropriate diet can help reduce anxiety. Complex carbohydrates, like those found in vegetables and whole grains are metabolized slower than simple carbohydrates, and they help to keep blood sugar levels stable, which can contribute to feelings of calmness. Drinking plenty of water and avoiding processed foods may also reduce anxiety symptoms.

According to studies, omega-3 fatty acid consumption from fish like mackerel, trout, and salmon, along with sardines and anchovies may help reduce anxiety symptoms. 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 your nervous system.

Magnesium is a different nutrient that can aid in reducing anxiety symptoms. Magnesium-rich foods include avocados, leafy greens and nuts. Researchers have found that mice who eat low magnesium diets have an increased tendency to exhibit anxiety-related behaviors.

Talk therapy and medication as well as eating a balanced diet, can reduce anxiety treatment symptoms. Consult an expert in mental health or a doctor if you are experiencing chronic or severe symptoms of anxiety. They can provide a thorough psychological evaluation and help you determine the best treatment option for you.

5. Get enough rest

A good night's sleep can help keep the anxiety at bay. It also makes you feel more resilient, which means you can handle whatever life can throw at you. Try to establish a consistent bedtime, limit caffeine and other stimulants before going to bed, and practice relaxation techniques such as deep breathing.

Speak to your primary doctor in case you are struggling to fall asleep or getting up or staying asleep. They can screen you for health issues that are underlying and recommend you to a mental health professional if needed.

Anxiety is a natural part of the stress response which is designed to alert you to danger and urge you to be prepared and organized. If the anxiety becomes overwhelming, and interferes with your daily routine and activities, it can turn into anxiety disorder.

If you suffer from an anxiety disorder, medication and psychotherapy can help. Your doctor might recommend cognitive behavioral therapy, which could help you change the way you think about your fears and improve your coping abilities. They may prescribe antidepressant or antianxiety medication, such as SSRIs such as escitalopram, tricyclics such as imipramine or Clomipramine for treating the underlying depression that may cause anxiety symptoms.

6. Relaxation techniques

Relaxation techniques can help you lower stress and help you achieve a more calm state of mind. They can help you focus on what soothes you and improve your awareness of your body. They can be taught by mental health professionals or taught by self-taught. You can find a wide variety of relaxation techniques online and include guided meditation.

With a simple visualization and soothing sounds, you can learn to relax your body and mind to reduce stress. The best method to accomplish this is to find a peaceful location where you can lie down in a comfortable position with no distractions. Close your eyes and concentrate on your breathing. If your thoughts wander, just gently return your focus to the breathing.

You could also try progressive muscle relaxation, in which you tense and then relax various groups of muscles in your body. Start with your toes and then move up your body to notice the difference between tension versus relaxation.

You can also try autogenic relaxing which is a kind of relaxation that involves the process of hypnosis. It involves focusing on something that relaxes and calms you, such as your favorite place or activities.

7. Meditation

Meditation is a powerful technique to help reduce anxiety. It lets you explore your anxiety more deeply and allows you to create space around it. If you're a novice to meditation, it's helpful to find an instructional video or app that can help you start. Try a meditation that combines breathing awareness, a body scan and mindfulness of your thoughts to help you recognize and challenge the negative beliefs that cause anxiety.

Find a comfortable place to sit in. Breathe slowly and deeply for 4 count. Be aware of your body's sensations, specifically when you feel tension. Focus on a calming sound or image and allow your body to relax.

Anxiety is an unavoidable emotion that can be beneficial in certain situations, but you need to recognize the signs that your feelings of anxiety and dread are out of proportion with the situation at hand. Consult your physician if your symptoms are severe or affect your daily life. They may suggest medications or cognitive behavioral therapy (CBT) to help manage your anxiety symptoms.