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How to Treat Anxiety Everyone feels anxious at times. It's a normal reaction to stress. However, if anxiety becomes a chronic issue it's time to talk to a doctor. Your doctor can check you for any medical conditions that may be causing your symptoms and recommend treatment, if necessary. You can also seek help by modifying your lifestyle. 1. Pause for a moment It's normal to feel anxious or worried from time to time. But if the anxiety is overwhelming, or they keep you from doing the things you usually do it's possible that you have an anxiety disorder. Psychotherapy or medication can treat various anxiety disorders. Psychotherapy, also known as talk therapy can help you develop healthy ways to cope and conquer anxiety. It may include a variety of techniques, such as cognitive behaviour therapy and response prevention. It can be used in conjunction with complementary techniques such as mindfulness and stress management. It can also be combined with changes in diet, exercise and support groups. In some cases, a doctor might prescribe a short-term course of tranquillisers and antidepressants to ease symptoms while other treatments are being implemented. However, research suggests that psychological therapies, such as cognitive behaviour therapy, are much more effective in treating anxiety disorders than medications alone. There are many ways you can reduce stress and relax, such as taking a nature walk or focusing on deep breathing. Massage and acupuncture are also helpful. Remember to eat healthy and get enough rest. 2. Talk to a friend Support from friends and family can make a huge difference for people suffering from anxiety. If you know a friend or loved one who suffers from anxiety, talk to them and show your love. Do discuss their feelings, but do not say things like “it isn't a big thing” and “you need to let it go.” These statements can make them feel worse by minimizing the difficulty. Instead, try saying something like, “I'm sorry you have to endure this. I would like to do something I could do to assist you.” If your friend is struggling, try asking them what kind of help they require. Some people may require some more advice and others may require more emotional support. Some people with anxiety are unable to understand why they react in the way that they do. It is essential to be patient and to realize that their reactions aren't rational. It can be beneficial to encourage them to seek professional help, such as therapy or medication If they don't already have one. You can also encourage them to participate in activities that reduce stress and anxiety like hiking or yoga. 3. Exercise Exercise can help you manage anxiety symptoms like fatigue, restlessness, difficulty concentrating, and a feeling that you're out of breath. In fact, the majority of experts agree that moderate physical activity is good for both physical and mental health. Exercise can boost confidence and self-efficacy. According to the theory of anxiety that was developed by psychologist Albert Bandura, people with high levels of self-efficacy are able to lower their level of worry and anxiety. A study showed that those who suffer from chronic anxiety saw significant improvement in their symptoms when taking part in a group exercise program for 12 weeks. But, it is recommended to consult your physician prior to beginning an exercise program particularly if you are taking anti-anxiety medication. If you feel that you are focusing on your anxiety during exercise is too stressful, try the simple breathing technique instead. Begin by finding a comfortable spot to sit or lie down and put your hands on your stomach or chest. treatment of anxiety through your mouth and then inhale deeply through your nose. Do this for a couple of minutes or until you feel your anxiety decreasing. 4. Eat a healthy diet A balanced diet consisting of unprocessed, whole foods can help ease anxiety. Complex carbohydrates, like those found in vegetables and whole grains are metabolized more slowly than simple carbohydrates, and they help 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, omega-3 fatty acid consumption from fish like mackerel, trout, and salmon, along with sardines and anchovies may help reduce anxiety symptoms. These healthy fats are abundant 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 a different nutrient that can aid in reducing anxiety symptoms. Magnesium-rich foods include avocados, leafy greens and nuts. Studies have linked diets low in magnesium to increased anxiety-related behavior in mice. Talk therapy and medications together with a healthy diet can help to reduce anxiety. Talk to a mental health professional or doctor if you experience severe or persistent symptoms of anxiety. They can provide a thorough psychological evaluation and help you determine the best treatment option for you. 5. Sleep well Getting enough sleep helps keep anxiety at bay. You will also feel more resilient and ready to deal with any challenge that may come your way. Try to establish a consistent time to go to bed, reduce caffeine and other stimulants before going to bed, and practice relaxation techniques like deep breathing. Speak to your primary doctor in case you are struggling to fall asleep or getting up or staying asleep. 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 natural part of the stress response which is designed to warn you of danger and encourage you to be prepared and organized. But, if the anxiety becomes overwhelming and disrupts your daily activities, it can become an anxiety disorder. Psychotherapy and medications can help you in the event that you suffer from an anxiety disorder. Your doctor may suggest cognitive behavioral therapy, which could change the way you think about your fears and improve your coping abilities. They may also prescribe antidepressant or antianxiety drugs, like SSRIs such as escitalopram, tricyclics like imipramine or clomipramine to treat the underlying depression which can contribute to anxiety symptoms. 6. Relaxation techniques Relaxation techniques can help you lower stress and help you achieve a more calm state of mind. They can assist you in focusing on the things that are relaxing and improve your awareness of your body. They can be facilitated by mental health professionals, and can also be taught by yourself. On the internet, you can find various relaxation techniques, including guided meditation. Relax your body and mind using simple visualisations and soothing sounds. Find a calm, comfortable place to sit or lie down. Try closing your eyes and focusing on your breath. If your mind wanders, just gently return your attention to breathing. You could also try progressive muscle relaxation, where you contract and then relax various groups of muscles within your body. It is helpful to begin with your toes and gradually move up your body to see the differences between relaxation and tension. You might also consider autogenic relaxation which is a type of relaxation that uses the use of hypnosis. This involves focusing your attention on something that calms and relaxes you, like your favorite spot or activities. 7. Meditation Meditation is one of the most effective techniques to help reduce anxiety. It allows you to create space around your anxiety and allows you to explore them more deeply. It's recommended to start with an app for guided meditation or video if you're a beginner. Try a practice that combines breathing awareness, a body scan and mindfulness of thoughts to help you identify and challenge your anxiety-inducing beliefs. Begin by finding a comfortable seated position. Breathe slowly and deeply for 4 counts. Be aware of your body's sensations, especially when you feel tension. Then, focus on a soothing image or sound and try to relax your body. Anxiety is an emotion that is natural and can be beneficial in certain situations, but it's important to be aware of when your feelings of fear and anxiety aren't in proportion to the situation. Consult your physician if your symptoms are severe or interfere with your everyday life. They may recommend medications or cognitive behavioral therapy (CBT) to help you manage your anxiety symptoms.