• 목록
• 답변
• 글쓰기
• 게시판 리스트 옵션
  • 수정
  • 삭제

How to Treat Anxiety

Everyone feels anxious at times It's a best natural treatment for anxiety reaction to stress. However, if anxiety becomes a chronic issue it's time to consult a doctor.

Your doctor can screen for any medical issues that may be causing symptoms, and suggest treatment if required. You can also get assistance with lifestyle modifications.

1. Pause for a moment

Everyone is worried or nervous occasionally -- it's a normal part of life. If your anxiety is overwhelming or stop you from doing what you normally do, then you could be suffering from anxiety disorder.

The positive side is that many anxiety disorders can be treated by medication or psychotherapy. Psychotherapy (also known as talk therapy) can assist you in developing healthy coping mechanisms and help you overcome anxiety. It can include different techniques like cognitive behavior therapy and response prevention. It can be paired with complementary techniques such as stress management and mindfulness. It can also be combined with dietary changes, exercise and support groups.

In some cases, your doctor will prescribe a short course of tranquillisers or antidepressants in order to alleviate symptoms until other treatments begin to take effect. However, research shows that psychotherapies, such as cognitive behavior therapy, are more effective in treating anxiety disorders than medications alone.

There are numerous ways to lower stress and feel more relaxed by going for a walk in the nature or meditating deeply. Acupuncture and massage are also beneficial. Also, remember to eat a balanced diet and get enough sleep.

2. Talk with a friend

Many people who have anxiety have found that the support of family members and family members makes a huge difference. If you have someone close to you who is suffering from anxiety, discuss it with them and show your support.

DO discuss the way they feel, but don't say things like "it's not a huge problem" or "you ought to just forget about it." These types of statements can make them feel worse as they try to minimize their struggles. Try telling them "I'm sorry you have to deal with this." I'd like to be able to help in some way.

Ask your friend what assistance they require if you observe them struggling. Some people may require a lot more advice, while others want more emotional support. Some people suffering from anxiety are unable to comprehend why they react in the way they do, and it's crucial to be patient and realize that their responses are not rational.

It is helpful to encourage them to seek help from a professional like therapy or medication in the event that they don't have any already. You can also suggest to take them to activities, such as yoga or hiking that will help reduce stress and anxiety.

3. Exercise

If you are suffering from anxiety-related symptoms such as anxiety, irritability, and a feeling of breathlessness exercising can help you reduce anxiety symptoms. In fact, most experts agree that moderate exercise is good for both physical and mental health.

The reasons behind this aren't clear However, one theory is that exercise can improve your sense of self-efficacy and confidence. According Albert Bandura's socio-cognitive theory of anxiety, those who have high levels of confidence and self-efficacy can reduce their anxiety.

In one study, individuals suffering from chronic anxiety experienced significant improvement in their symptoms after taking part in a 12-week, low-intensity workout program. However, it is important to consult with your physician prior to starting an exercise program particularly if you're taking anti-anxiety medication.

If you find it stressful to focus on your anxiety while exercising, try a simple breath practice instead. Place your hands on your chest and stomach. Find a comfortable place to sit or lay down. Inhale deep through your nose and exhale through your mouth, ensuring to fill your lungs completely. Do this for a few minutes or until you feel less anxious.

4. Eat a healthy diet

Eating a well-balanced diet of unprocessed, whole foods can ease anxiety. Complex carbohydrates, such as those found in vegetables and whole grains, are metabolized more slowly than simple carbohydrates. In addition, they can help keep blood sugar levels steady which can lead to feelings of calm. Avoiding processed foods and drinking plenty of water can also help reduce anxiety symptoms.

According to research the consumption of omega-3 fatty acids from fish such as mackerel, trout, and salmon as well as sardines and anchovies may help reduce Anxiety Treatment Without Meds symptoms. These healthy fats contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which can aid in reducing inflammation in the brain, increase dopamine and serotonin production, and regulate neurotransmitters that transmit signals to your nervous system.

Magnesium can also help reduce anxiety symptoms. Magnesium-rich foods include avocados, leafy greens and nuts. Research has linked diets that are low in magnesium to increased anxiety-related behaviors in mice.

In addition to eating healthy, a balanced diet, talking therapy and medication can also help with anxiety. See an expert in mental health or doctor if you have chronic or severe symptoms of anxiety. They can provide an extensive psychological assessment and determine the best natural treatment for anxiety treatment option for you.

5. Sleep enough

Getting enough sleep helps reduce anxiety. It also helps you feel more resilient, so you are able to handle whatever life puts in front of you. Set a regular time for bed. Reduce caffeine and other stimulants and try relaxation techniques such as deep breathing.

Talk to your doctor if you are having trouble falling asleep or sleeping. They can screen for health issues that are underlying and refer you to mental health professionals if needed.

Anxiety is part of the normal stress response. It's intended to warn you of danger and encourage you to to be organized and prepared. But, if the anxiety becomes overwhelming and disrupts your daily routine it can turn into an anxiety disorder.

Psychotherapy and medication can aid you in the event that you suffer from an anxiety disorder. Your doctor might recommend cognitive behavioral therapy, which could change the way you think about your fears and improve your coping abilities. They may also prescribe antidepressant and antianxiety medications, such SSRIs such as escitalopram, fluoxetine, or tricyclics like imipramine or clomipramine to treat the underlying depression which can contribute to anxiety symptoms.

6. Relaxation techniques

Relaxation techniques can help you decrease stress and help you achieve a more relaxed state of mind. They can assist you in focusing on the things that calm you and help you become more aware of your body. They can be taught by mental health professionals or can be taught by yourself. There is a wide variety of relaxation techniques online, including guided meditation.

By using simple visualizations and calming sounds, you can learn to relax your body and mind to ease anxiety. Find a quiet, comfortable spot to relax or sit down. Close your eyes and concentrate on your breathing. If your mind wanders take a moment to bring your attention back to your breathing.

You can also try progressive muscle relaxation. This involves tensing and then relaxing various muscles throughout your body. Start with your toes, and then move up your body to observe the difference between tension and relaxation.

You may also try autogenic relaxation that is a kind of relaxation that is based on self-hypnosis. It involves focusing on something that makes you feel calm and relaxed like a favourite place or activity.

7. Meditation

Meditation is a powerful technique to help reduce anxiety. It allows you to explore your anxiety more deeply and helps create space around it. If you're new to meditating it's a good idea to locate a guided meditation video or app to help you start. Try a breathing awareness practice that involves a body scan and the awareness of your thoughts. This will help you identify and challenge the anxiety-inducing beliefs.

Find a comfortable position to sit in. Breathe in deeply and slowly for a total of 4. Pay attention to the sensations that you feel in your body, especially where you feel tension. Then, you can focus on a relaxing image or sound and attempt to let your body relax.

Anxiety can be a beneficial emotion in certain situations. However, it's important to be aware of when the feelings of fear or anxiety you experience are out of proportion to the situation. Consult your physician if your symptoms are severe or affect your daily life. They might suggest medication, cognitive behavior therapy (CBT), or both, to help you manage anxiety symptoms.