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How to Treat Anxiety Everyone feels anxious at times. It's normal to feel anxious in response to stress. But when anxiety becomes chronic it's time to consult a doctor. iampsychiatry.com can screen for any medical issues that might trigger your symptoms and recommend treatment if required. You can also seek help with lifestyle modifications. 1. Pause for a moment It's normal to feel anxious or worried from time time. However, if these anxieties are overwhelming or prevent you from doing things that normally take place, you may have an anxiety disorder. Psychotherapy or medication can be used to treat many anxiety disorders. Psychotherapy (also called talk therapy) can assist you in developing healthy coping strategies and overcome anxiety. It may involve a variety of methods that include cognitive behaviour therapy and response prevention. It can be combined with other techniques, such as mindfulness and stress management. It can be paired with exercise and diet changes and support groups. In some cases, a doctor might prescribe a short-term regimen of tranquillisers and antidepressants to alleviate symptoms while other treatments are being used. However, research shows that psychological therapies, such as cognitive behavior therapy, are more effective in treating anxiety disorders than medications alone. There are a variety of ways to reduce stress and relax, like taking a stroll in the woods or practicing deep breathing. Acupuncture, massage and other relaxation techniques may also be beneficial. Remember to eat healthy and get enough rest. 2. Talk to a person you know Support from friends and family can make a big difference for people with anxiety. If you have an acquaintance or loved one who is suffering from anxiety, speak to them and show your love. DO discuss how they feel, but don't say things like “it's not a huge deal” or “you need to get over it.” These kinds of statements can make them feel worse because they minimize their struggles. Try to say “I'm sorry that you're having to go through this.” I would like to have something I could do to assist you.” Ask your friend what kind of help they need if you notice them struggling. Some people might require a lot more advice and some may need more emotional support. Some people with anxiety are incapable of understanding why they behave in the way that they do. It is essential to be patient and to recognize that their actions are not rational. If they don't have it, it can be helpful to encourage the person to seek professional help for therapy or medication, if necessary. You could also take them on activities that reduce anxiety and stress, such as hiking or yoga. 3. Exercise If you're suffering from anxiety-related symptoms, such as anxiety, irritability, and a feeling of breathlessness exercising can help you ease the anxiety. Most experts agree that moderate exercise is good for your mental and physical health. Exercise can boost confidence and self-efficacy. According Albert Bandura's social cognitive theory of anxiety, people who have confidence levels that are high and self-efficacy may be able to reduce their anxiety. One study revealed that people who suffer from chronic anxiety saw significant improvement in their symptoms taking part in a low-intensity group exercise program for 12 weeks. You should always consult with your physician prior to starting a new exercise program particularly if you are taking anti-anxiety medications. If you find that you are focusing on your anxiety while exercising is too stressful, try a simple breathing practice instead. Start by finding a comfortable place to lie down and put your hands on your stomach or chest. Inhale deep through your nose and exhale through your mouth, ensuring that your lungs are filled to the max. Do this for a few minutes or until you feel less anxious. 4. Eat a healthy diet Consuming unprocessed, whole food in a balanced diet can reduce anxiety. Complex carbohydrates, like those found in vegetables and whole grains are metabolized slower than simple carbohydrates. Additionally, they help to keep blood sugar levels stable which can result in feelings of calmness. Avoiding processed foods and drinking plenty of fluids can help to reduce anxiety symptoms. According to studies the consumption of omega-3 fatty acids from fish such as mackerel, salmon and trout along with sardines as well as anchovies can help ease anxiety symptoms. These healthy fats are rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which help reduce inflammation in the brain, increase dopamine and serotonin production and regulate neurotransmitters which send signals to your nervous system. Magnesium can also reduce anxiety symptoms. Foods rich in magnesium include leafy greens, avocados and nuts. Researchers have discovered that mice who eat low magnesium diets exhibit increased anxiety-related behavior. Talk therapy and medications, along with a healthy diet can reduce anxiety. If you suffer from chronic or severe anxiety symptoms it is essential to talk with an expert doctor or mental health professional. They can conduct a thorough psychological assessment and determine the best treatment for you. 5. Sleep enough Sleeping enough can help keep anxiety at bay. You will also feel more resilient and able to deal with any challenge that may come your way. Set a regular time to go to bed, reduce caffeine and other stimulants prior to going to bed, and try relaxation techniques like breathing deeply. If you have a persistently difficult sleeping or staying asleep, talk to your primary care physician. They can check for health issues that are underlying and refer you to a mental health professional when needed. Anxiety is a natural part of the stress response, which is designed to alert you to danger and urge you to remain vigilant and organized. But, if the anxiety becomes overwhelming and disrupts your daily life, it can become an anxiety disorder. Psychotherapy and medication may help you when you suffer from an anxiety disorder. Your doctor may recommend cognitive behavioral therapy, which could change the way you think about your fears and improve your coping skills. They might also prescribe antidepressant or antianxiety drugs, such as selective serotonin reuptake inhibitors (SSRIs) like fluoxetine and escitalopram, or tricyclic antidepressants, such as imipramine or Clomipramine, to treat the underlying depression that can cause anxiety symptoms. 6. Relaxation techniques Relaxation techniques are a great method to relieve tension and relax. They can aid you in focusing on the things that calm you and increase your awareness of your body. They can be taught by mental health professionals or self-taught. You can find a wide variety of relaxation techniques on the internet that include guided meditation. You can relax your body and mind using simple visualisations and soothing sounds. Find a quiet, comfy spot to relax or sit down. Try closing your eyes and focusing on your breath. If your mind wanders, gently bring your attention back to your breathing. You can also try progressive muscle relaxation, in which you tense and then relax different groups of muscles within your body. It is beneficial to begin with the toes and then move your body upwards, so you can notice the differences between relaxation and tension. You can also try autogenic relaxation that is a kind of relaxation that is based on self-hypnosis. This involves thinking about something that makes you feel calm and relaxed, such as a favorite location or activity. 7. Meditation Meditation is an effective method to reduce anxiety. It creates space around the anxiety you feel and allows you to explore them more deeply. If you're new to meditating it's beneficial to find an instructional video or application that can assist you in starting. 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. Begin by settling into a comfortable position. Breathe slowly and deeply for four counts. Pay attention to your body's sensations, specifically when you feel tension. Then, you can focus on a relaxing image or sound and attempt to relax your body. Anxiety is an emotion that is natural and can be helpful in some situations, but you need to be aware of the moment when your feelings of fear and dread are out of proportion with the situation at hand. If your symptoms are serious and interfere with your daily life, it's best to speak with your doctor or therapist. They may suggest medication, cognitive behavior therapy (CBT), or both to help manage anxiety symptoms.