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https://www.iampsychiatry.com/anxiety-treatment
How to Treat Anxiety Everyone is anxious from time to time Its an expected reaction to stress But when anxiety becomes a chronic issue is the time to consult a doctor Your doctor can check for any medical conditions that could cause symptoms and suggest treatment if needed You can also get assistance with lifestyle modifications 1 Pause for a moment Everyone experiences anxiety or fears sometimes thats a normal part of life If these feelings are overwhelming or stop you from doing the things you do every day you may have anxiety disorder The positive side is that many anxiety disorders can be treated with psychotherapy or medication Psychotherapy also known as talk therapy can help you develop healthy ways to cope and conquer anxiety It may include a variety of techniques including cognitive behaviour therapy and exposure response prevention It can be combined with complementary techniques such as stress management and mindfulness It is possible to combine it with dietary changes and exercise and support groups In certain instances your doctor will prescribe a short course of tranquillisers and antidepressants to alleviate symptoms until other treatments begin to take effect However research shows that psychotherapies such as cognitive behavior therapy are more effective in tackling anxiety disorders than medication alone There are numerous ways to reduce stress and feel more at ease such as going for a walk in the nature or focusing on deep breathing Massage acupuncture and other techniques for relaxation can also be helpful Remember to eat healthy and rest enough 2 Talk to a friend Many people with anxiety find that the support of their friends and family members makes a huge difference If you know someone struggling with anxiety try talking to them about how theyre feeling and be supportive DO discuss what they feel but dont say things like its not a big problem or you ought to just forget about it These statements minimize their struggle and could make them feel more resentful Instead try saying Iam Psychiatry like Im sorry you have to endure this Id like to be able to help in any way If you know someone who is struggling you can ask them what kind of help they need Some people may require some more advice while others want more emotional support Some people with anxiety are not able to comprehend why they react in the way they do It is crucial to be patient and to understand that their actions are not rational It can be beneficial to encourage them to seek help from a professional like therapy or medication in the event that they dont 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 youre suffering from anxietyrelated symptoms such as restlessness difficulty concentrating and an uneasy feeling exercise can help to calm them In fact most experts agree that moderate exercise is good for both physical and mental health Exercise can boost your confidence and selfefficacy According to the theory of anxiety that was developed by psychologist Albert Bandura people with high selfefficacy are able to reduce their level of worry and anxiety One study found that people who suffer from chronic anxiety experienced significant improvement in their symptoms participating in a lowintensity group exercise program for 12 weeks You should always consult with your physician prior to starting any new exercise routine particularly if you are you are taking antianxiety medication If you feel that the focus on your anxiety during exercise is stressful consider an easy breathing exercise instead Place your hands on your chest and stomach Find a comfortable spot to sit or lay down Inhale deeply through your nose then exhale through your mouth making sure to fill your lungs completely Repeat this for several minutes or until your anxiety starts to diminish 4 Eat a healthy diet Consuming whole unprocessed foods in an appropriate diet can help reduce anxiety Complex carbohydrates like those found in vegetables and whole grains are metabolized slower than simple carbohydrates Additionally they help keep blood sugar levels steady which can result in feelings of peace Avoiding processed foods and drinking plenty of water can also help ease anxiety symptoms Research suggests that eating omega3 fatty acids from fish such as salmon mackerel sardines as well as anchovies trout and sardines can reduce symptoms of anxiety These healthy fats are rich in eicosapentaenoic EPA and Docosahexaenoic DHA both of which help reduce inflammation in the nervous system increase serotonin dopamine and regulate neurotransmitters Magnesium is a different nutrient that can aid in reducing anxiety symptoms Foods rich in magnesium include leafy greens avocados and nuts Researchers have discovered that mice with low magnesium diets exhibit increased anxietyrelated behavior In addition to eating a healthy diet talk therapy and medication can aid in the treatment of anxiety Consult a mental health professional or a doctor if you are experiencing chronic or severe symptoms of anxiety They can provide a thorough psychological evaluation and determine the best treatment option for you 5 Get enough sleep Sleeping enough helps to reduce anxiety You will also feel more resilient and able to deal with any situation that may come your way Try to set a consistent bedtime limit caffeine and other stimulants before going to bed and use relaxation techniques like deep breathing Speak to your primary doctor when youre having trouble falling asleep or staying asleep They can screen you for health issues that are underlying and recommend you to a mental health professional when needed Anxiety is part of the normal stress response Its designed to alert you to danger and motivate you keep yourself organized and prepared When this feeling becomes overwhelming and interferes with your daily activities and activities it can turn into anxiety disorder If you suffer from anxiety disorder psychotherapy and medication may help Your doctor may recommend cognitive behavioral therapy to help you improve your coping skills and alter the way in which you view your fears They might also prescribe antidepressant or antianxiety medications such SSRIs such as escitalopram fluoxetine or tricyclics such as imipramine or Clomipramine for treating the underlying depression which can contribute to anxiety symptoms 6 Relaxation techniques Relaxation techniques are an excellent method to relieve anxiety and relax They can assist you in focusing on the things that are relaxing and increase your awareness of your body They can be taught by mental health professionals and can also be taught by yourself On the internet you can find various relaxation techniques such as guided meditation By using simple visualizations and calming sounds by using simple visualization and soothing sounds you can calm your mind and body to relieve anxiety Find a quiet comfy place to sit or lie down Try closing your eyes and focusing on your breath If your mind wanders take a moment to bring your attention back to your breathing You can also try progressive muscle relaxation in which you tense and relax various groups of muscles throughout your body Start with your toes and then move up your body to see the difference between tension versus relaxation You might also consider autogenic relaxation which is a form of relaxation that involves the use of hypnosis It involves focusing on something that relaxes and calms you such as your favorite spot or activity 7 Meditation Meditation is a powerful technique to reduce anxiety It lets you examine your anxiety more deeply and allows you to create space around it If youre new to meditation its helpful to find an audio or video guided meditation app that can help you start Try a method that incorporates breathing awareness a body scan and mindfulness of thoughts to help identify and challenge your anxietyinducing beliefs Start by settling into a comfortable position Breathe slowly and deeply for 4 counts Be aware of your body sensations particularly those that cause tension Concentrate on a soothing image or sound and let your body ease into relaxation Anxiety is a natural emotion that can be helpful in certain situations but its important to be aware of the moment when your feelings of fear and anxiety arent in proportion to the situation at hand Talk to your doctor when your symptoms are serious or disrupt your daily life They may suggest medication cognitive behavioral therapy CBT or both to help you manage anxiety symptoms
