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How to Treat Anxiety Everyone is anxious at times is a normal response to stress. If anxiety becomes a chronic issue, it's time to talk to an expert. Your doctor can check for any medical issues that might trigger symptoms, and suggest treatment if needed. You can also get help with lifestyle modifications. 1. Pause for a moment It's normal to feel anxious or anxious from time to time. But if those anxiety is overwhelming, or they keep you from doing the things you usually do it's possible that you have an anxiety disorder. The use of medication or psychotherapy can treat several anxiety disorders. Psychotherapy (also known as talk therapy) can assist you in developing healthy coping mechanisms and help you overcome anxiety. It may include a variety of techniques, including cognitive behaviour therapy and exposure response prevention. It may be paired with complementary methods of health, such as mindfulness and stress management. It can also be combined with exercise, diet changes and support groups. In certain situations, a doctor might prescribe a short-term course of tranquillisers and antidepressants in order to ease symptoms while other treatments are being employed. However, research has shown that psychological therapies, like cognitive behavior therapy, are more effective in treating anxiety disorders than medication alone. There are many ways to lessen stress and feel more at ease, such as walking in nature or practicing deep breathing. Massage, acupuncture, and other relaxation techniques can also be helpful. Also, remember to eat a balanced diet and sleep enough. 2. Talk to a friend Many people who have anxiety find that the support of friends and family members makes a huge difference. If you know someone who struggles with anxiety, you can talk to them about how they're feeling and be supportive. Do discuss their feelings, but do not say things like “it isn't that big of an issue” and “you need to let it go.” These phrases minimize the difficulty and may make them feel more resentful. Try telling them “I'm sorry you have to deal with this.” I'd like to be able to assist in any way. If you know someone who is struggling, you can ask them what kind of support they require. Some might need lots of advice, while others prefer more emotional support. People with anxiety may are unable to comprehend why they react in the way they do, and it is important to be patient and recognize that their responses are not rational. If they haven't you can help to encourage the person to seek out professional assistance for therapy or medication, if necessary. You can also suggest to take them to activities, such as hiking or yoga, that help with stress and anxiety. 3. Exercise If you're suffering from anxiety symptoms like anxiety, insomnia, or a feeling of breathlessness, exercise can help calm them. Most experts agree that moderate exercise is good for your physical and mental health. Exercise can improve your confidence and sense of self-efficacy. According to the theory of anxiety that was developed by psychologist Albert Bandura, people with high self-efficacy are able to lower their worry and anxiety. One study revealed that people who suffer from chronic anxiety experienced significant improvement in their symptoms when taking part in a low-intensity group exercise program for 12 weeks. Always consult your physician prior to starting an exercise program for the first time, especially if you are taking anti-anxiety medication. If you find it difficult to be focused on your anxiety while exercising you can try a simple breath practice instead. Place your hands on your chest and stomach. Find a comfortable place to sit or lay down. Exhale completely through your mouth and then inhale deeply with your nose. Repeat this for a couple of minutes or until you feel your anxiety decreasing. 4. Eat a healthy diet Eating whole, unprocessed food in a balanced diet can reduce anxiety. Complex carbohydrates, such as those found in whole grains and vegetables are metabolized slower than simple carbohydrates. In addition, they help to keep blood sugar levels steady, which can contribute to feelings of peace. 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 mackerel, salmon and trout as well as sardines and anchovies can reduce anxiety symptoms. These healthy fats are rich in eicosapentaenoic (EPA) and Docosahexaenoic (DHA), both of which can help reduce inflammation in the nervous system, increase serotonin and dopamine and regulate neurotransmitters. Magnesium is another nutrient that helps to ease anxiety symptoms. Green leafy vegetables, nuts and avocados are all rich in magnesium. Research has linked diets that are low in magnesium to increased anxiety-related behaviors in mice. Talk therapy and medication together with eating a balanced diet, can reduce anxiety. If you suffer from chronic or severe anxiety symptoms, it's important to consult an expert doctor or mental health expert. They can provide a thorough psychological evaluation and help you determine the best treatment option for you. 5. Sleep well Sleeping enough helps keep the anxiety at bay. It also helps you feel more resilient, so you are able to handle whatever life can throw at you. Try to establish a consistent time for bed, avoid caffeine and other stimulants before going to bed, and practice relaxation techniques like deep breathing. If you're having a difficult time falling asleep or staying asleep, speak to your primary care physician. They will be able to check you for health issues that are underlying and refer you to a psychiatrist or mental health professional when needed. Anxiety is a normal stress response. It is meant to warn you of danger and encourage you to stay organized and prepared. But, if the anxiety gets overwhelming and becomes a hindrance to your daily activities it could develop into an anxiety disorder. If you suffer from an anxiety disorder, psychotherapy and medication can be helpful. Your doctor might recommend cognitive behavioral therapy, which can help you change your thinking about your fears and enhance your coping abilities. They might also prescribe antidepressant or antianxiety medication, such as SSRIs such as escitalopram or tricyclics such as imipramine or clomipramine to treat the underlying depression that can cause anxiety symptoms. 6. Relaxation techniques Relaxation techniques can help you decrease stress and achieve a more relaxed state of mind. They can assist you in focusing on the things that are relaxing and help you become more aware of your body. They can be taught by mental health professionals or can be taught by yourself. On the internet, you can find numerous relaxation techniques including guided meditation. I Am Psychiatry can relax your body and mind using simple visualizations and soothing music. The best way to achieve this is to find a quiet place in which you can lie down comfortably with minimal distractions. Try closing your eyes and focus on your breath. If your thoughts wander, just gently return your attention to breathing. You could also try progressive muscle relaxation, where you tense and relax various groups of muscles within your body. It is helpful to start with your toes, and then move your body upwards to be able to notice the difference between tension and relaxation. You could also try autogenic relaxation, which is a form of relaxation that uses the use of hypnosis. This involves focusing on something that relaxes and calms you, like your favorite place or activity. 7. Meditation Meditation is one of the most effective methods to reduce anxiety. It lets you examine your anxiety more deeply and helps create space around it. It's beneficial to begin with an app for guided meditation or video if you're new to. 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. Start by finding a comfortable seated place. Breathe slowly and deeply for a period of 4 counts. Pay attention to your body's sensations, specifically when you feel tension. Then, concentrate on a relaxing image or sound and attempt to relax your body. Anxiety can be a helpful emotion in certain situations. However, it's crucial to identify when the feelings of fear or anxiety you feel aren't in line with the situation. Talk to your doctor when your symptoms are serious or affect your daily life. They may suggest medication or cognitive behavioral therapy (CBT) to help manage your anxiety symptoms.