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https://www.iampsychiatry.com/anxiety-disorders
How to Reduce Anxiety Symptoms Anxiety can be crippling making it difficult to get to school or work and causing people to avoid social events This can result in isolation and depression Treatments can include psychotherapy and medication which includes cognitive behavioral therapy CBT and exposure response prevention ERP which entails exposing people slowly to things that trigger their anxiety with the assistance of the therapist 1 Exercise regularly Exercise is beneficial for the body and mind It can reduce symptoms of anxiety like mood swings and fatigue by helping to control stress levels Start slowly if your dont exercise regularly Try adding a few short workouts into your schedule and gradually increase your activity level Find activities that make you feel relaxed and motivated such as walking swimming or weightlifting If youre not comfortable exercising alone look for a fitness buddy to keep you motivated Relaxing in the evening can also help manage anxiety This might include yoga as well as deep breathing exercises or a peaceful stroll in the nature Reduce or stop smoking and reduce alcohol caffeine and other substances which can trigger anxiety If youre having difficulty managing your anxiety on yourself Ask your primary healthcare provider for the referral to a mental health professional who has had experience treating anxiety disorders Psychotherapy such as cognitive behavior treatment CBT or exposure therapy can help you challenge anxietyrelated behaviors that are unhelpful or distorted and thoughts Drugs like shortacting sedatives or low doses of antidepressants can also reduce anxiety when taken as directed If youre interested in psychotherapy you should contact your insurance provider and inquire what mental health services are covered by your policy Do some research on providers in your area that specialize in anxiety Be sure to search for innetwork options to avoid paying outofpocket for large expenses which can exacerbate your anxiety Keep in mind that anxiety is a very common condition and can be treated Dont be afraid to seek the help you need Getting treatment can help you overcome your anxieties and lead a more enjoyable life 2 Sleep well A good nights sleep is essential to our physical and mental wellbeing If you are experiencing anxiety that is hindering you from getting a restful nights sleep it might be time to talk to an expert in mental health or a physician for anxietyrelated treatment Sleep deprivation and anxiety are closely connected and both have a negative impact on our mood energy levels mood and performance In fact many sufferers of anxiety disorders experience difficulties falling asleep at night or wake up often throughout the night This is often a result of the bodys flightorfight response which causes our heart rate and blood pressure to increase when we feel threatened even though we are not actually in danger This is because the amygdala brain which is an area of our brain responsible for emotional processing and worry becomes activated when we dont get enough rest This can lead to a vicious cycle where we cannot sleep so we worry about not being capable of sleeping which in turn hinders our bodies from getting enough rest Sleep is essential for our overall health However there are a variety of ways to improve our sleep habits and lessen anxiety disorders For instance trying to relax before bed with mindfulness or meditation exercises can help reduce stress and promote relaxation The practice of measured breathing techniques can also help to calm the nervous system before going to bed out your breath which is often disturbed when were anxious If you are suffering from anxiety that is severe it is recommended to seek out an expert in mental health or a healthcare provider Your doctor can check you for any medical conditions that may cause your anxiety and can suggest medication or therapy if they feel it is necessary 3 Identify your triggers For many people suffering from anxiety certain events or thoughts can trigger symptoms and cause them to feel overwhelmed A mental health professional can assist you to identify these triggers and teach you how to manage them This will improve your anxiety management Anxiety triggers vary depending on the individual but they are often triggered by a personal trauma or a traumatic experience Many people are anxious and nervous about speaking in public A trained psychotherapist can help you overcome your anxiety Another frequent trigger of anxiety is exposure to stressful situations such as travel or crowds Being able to manage these triggers can help make anxiety less severe and let you enjoy your life more A healthy diet in conjunction with adequate sleep can help reduce anxiety A balanced diet is comprised of complex carbohydrates fruits and vegetables Avoid caffeine and alcohol as they can exacerbate anxiety Keep a food diary when you are suffering from unprovoked anxiety It will help you identify possible triggers Avoid foods that contain sugar as they can cause anxiety and trigger blood sugar spikes A mental health professional can help you learn strategies for stress reduction and mindfulness meditation to manage anxiety but if your anxiety is severe or affects your daily routine medications may be required to ease your symptoms These medications can include selective serotonin reuptake inhibitors SSRIs or benzodiazepines These drugs can be prescribed by your doctor or a psychiatrist It is essential to follow the directions for your medication and do not stop taking them without consulting with your healthcare provider Anxiety is a natural part of human life but it shouldnt dictate your life Talking to a therapist can help you regain control and live your life to the fullest 4 Take a break Anxiety is often a normal reaction to stressful life events However when a person experiences it regularly and persistently it may be a sign of an anxiety disorder These symptoms can cause issues in everyday life and cause problems with relationships work and happiness Taking a break from a situation that causes anxiety can help you to gain perspective You can calm your mind and your body by doing yoga breathing exercises or meditation Avoiding caffeine and alcohol can help reduce anxiety One of the biggest factors in anxiety disorders is being unable to express your emotions This can cause you to feel depressed or the feeling that people dont understand your feelings This feeling can be overcome by gaining confidence in yourself You can also seek out social support and talk to an expert in mental health When a feared outcome actually happens it can be difficult to overcome the anxiety You have to face the events that trigger anxiety to break free from an avoidanceinduced cycle You may feel some anxiety at first but youll be able to cope with the situation and gain confidence For example if you are afraid to speak in public You can begin by presenting a speech to family members and gradually move on to larger audiences Many people require additional help to manage their anxiety disorder A therapist or doctor could guide you in changing your habits of thinking and develop healthy coping strategies They can also offer psychotherapy or prescribe medication if required Medicine can help reduce the severity of symptoms 5 Talk with someone Anxiety can lead to feelings of isolation so its vital to reach out and offer your assistance If you have anxiety consider joining a support group in order to meet others with similar experiences You can also seek help and guidance from a mental health professional Talking to medication for anxiety disorder and depression is a good first step If needed he or she may refer to a mental health professional Some people with anxiety can benefit from psychotherapy which is also referred to as talk therapy which includes cognitive behavioral therapy which helps them be aware of and challenge their irrational thoughts Other people find relief with medication or other complementary health techniques such as meditation or yoga Remember that your loved one or family member doesnt choose anxiety Its a part of their personality just as any other physical problem Be careful not to dispel their fears with logic or affirmation It can be hard to convince someone that their fear is unfounded Particularly if its a constant worry that they cant overcome You can check in on them on a regular basis about their anxiety if theyre confident about it You can check in with them on a regular basis or schedule a weekly phone video chat or call It can give them an impression of belonging and structure to their day You can also help your loved one manage their anxiety by reminding them to socialize and spend time with friends Encourage them to take a break from their work or other activities at home when they start feeling anxious and recommend some relaxing things they can do instead You can help them feel more calm by walking or focusing on a particular activity
