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How to Treat Anxiety

Everyone experiences anxiety at times. It's an expected reaction to stress. But when anxiety becomes a chronic issue, it's time to talk to a doctor.

Your doctor will be able to check for any medical issues that could cause 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. However, if these anxieties are overwhelming or they prevent you from doing the things you normally do it's possible that you be suffering from an anxiety disorder.

The good news is that a lot of anxiety disorders can be addressed with psychotherapy or medication. Psychotherapy, also known as talk therapy can help you develop healthy coping strategies and overcome anxiety. It may include a variety of techniques, including cognitive behaviour therapy and exposure prevention. It can be used in conjunction with complementary techniques such as mindfulness and stress management. It can be combined with dietary changes and exercise and support groups.

In certain instances your doctor may prescribe the use of a short course of tranquillisers or antidepressants to ease symptoms until other treatments for anxiety disorders take effect. However, research has shown that psychological therapies, like cognitive behavior therapy, are more effective in treating anxiety disorders than medication alone.

There are numerous natural ways to treat anxiety attacks to reduce stress and relax, such as going for a walk in nature or focusing on deep breathing. Massage, acupuncture and other relaxation techniques may be helpful. Remember to eat a balanced diet and sleep enough.

2. Talk to a person you know

Family and friends' support can make a huge difference for those suffering from anxiety. If you have a friend or loved one who is suffering from anxiety speak to them and show your love.

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 phrases minimize the difficulty and could make them feel more resentful. Try to say "I'm sorry you're dealing with this." I wish I could help in some way.

If you know someone who is struggling, try asking them what kind of support they need. Some may want a lot of advice, while others would prefer more emotional support. Some people with anxiety are unable to comprehend why they react the way they do, so it is important to be patient and recognize that their actions aren't rational.

If they haven't already you can help to encourage the person to seek professional help, such as medication or therapy, if necessary. You could also offer to take them to activities like yoga or hiking that will help reduce stress and anxiety.

3. Exercise

If you suffer from anxiety symptoms like anxiety, insomnia, or an uneasy feeling exercising can help you reduce anxiety symptoms. In fact, most experts agree that moderate physical exercise is beneficial for both physical and mental health.

Exercise can boost confidence and sense of 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.

One study found that people who suffer from chronic anxiety saw significant improvement in their symptoms when participating in a low-intensity group exercise program for 12 weeks. You should always consult with your physician prior to beginning any new exercise routine particularly if you are you are taking anti-anxiety medication.

If you find that you are focusing on your anxiety during exercise is stressful, try a simple breathing practice instead. Start by finding a comfortable place to lie down and place your hands on your chest or stomach. Inhale deeply through your nose, then exhale through your mouth, making sure that your lungs are filled to the max. 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 vegetables and grains are processed slower than simple carbohydrates and help to maintain blood sugar levels, which can contribute towards feelings of calmness. Drinking plenty of water and avoiding processed food items can also reduce anxiety symptoms.

Studies suggest that consuming omega-3 fats from fish, including salmon, mackerel, sardines, trout and anchovies, can help improve symptoms of anxiety. 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. Magnesium-rich foods include avocados, leafy greens and nuts. Researchers have discovered that mice with low magnesium diets exhibit an increase in anxiety-related behavior.

In addition to consuming healthy food, talking therapy and medications can aid in reducing anxiety. Talk to an expert in mental health or doctor if you experience extreme or persistent symptoms of anxiety. They will conduct a thorough psychological evaluation and determine the most effective best treatment for health anxiety option for you.

5. Get enough rest

A good night's sleep can help keep anxiety at bay. You'll also feel more resilient and able to handle any challenge that comes your way. Set a consistent time for bed. Reduce caffeine and other stimulants, and practice relaxation techniques, such as deep breathing.

If you're having a difficult sleeping or staying asleep, consult your primary care doctor. They can check for health issues that are underlying and refer you to a mental health professional when needed.

Anxiety is a normal component of the stress response, that is designed to alert you to danger and encourage you to be prepared and organized. However, if this feeling becomes overwhelming and disrupts your daily routine it can turn into an anxiety disorder.

Psychotherapy and medication may help you in the event that you suffer from anxiety disorder. Your doctor may suggest cognitive behavioral therapy, which can help you change the way you think about your fears and increase your coping skills. They might also prescribe antidepressant and antianxiety medications, such SSRIs such as escitalopram, fluoxetine, or tricyclics like imipramine and Clomipramine for treating the underlying depression which can contribute to anxiety symptoms.

6. Relaxation techniques

Relaxation techniques are an excellent way to ease anxiety and feel more at peace. They can aid you in focusing on what is calming and improve your awareness of your body. They can be taught by mental health professionals or taught by self-taught. On the internet, you can find numerous relaxation techniques, including guided meditation.

Relax your body and mind using simple visualisations and soothing sounds. Find a quiet, comfortable place to sit or lie down. Close 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 and relaxing various muscles throughout your body. It is helpful to start with the toes and then move your body upwards to be able to notice the differences between relaxation and tension.

You could also try autogenic relaxation which is a type of relaxation that uses the use of hypnosis. This involves focusing on something that relaxes and calms you, such as your favorite place or activities.

7. Meditation

Meditation is one of the most effective techniques to help reduce anxiety. It helps to create space around your anxiety and allows you to explore the anxiety more deeply. It's recommended to start with an app that guides you through meditation or video if you're new to. Try a method that combines breathing awareness, a body scan and mindfulness of thoughts to help you recognize and challenge the negative beliefs that cause anxiety.

Start by finding a comfortable seated position. Breathe slowly and deeply for 4 counts. Be aware of the sensations you feel throughout your body, particularly where you feel tension. Then, focus on a soothing image or sound and try to let your body relax.

Anxiety can be a helpful emotion in certain situations. However, it is important to recognize when the feelings of fear or anxiety you experience aren't in line with the circumstances. If your symptoms are serious and disrupt your daily routine, it's a good idea to consult your physician or therapist. They may suggest medication or cognitive behavioral therapy (CBT) to manage your anxiety symptoms.