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How to Treat Anxiety Everyone feels anxious at times. It's normal to feel anxious in response to stress. However, if anxiety becomes a chronic issue, it's time to consult a doctor. Your doctor can check you for any medical condition that could be causing your symptoms and recommend treatment, if necessary. You can also get assistance with lifestyle changes. 1. Take a break Everyone experiences anxiety or fears occasionally — it's an expected part of life. But if those anxieties are overwhelming or they keep you from doing the things you usually do you might suffer from an anxiety disorder. The use of medication or psychotherapy can treat various anxiety disorders. Psychotherapy (also called talk therapy) can assist you in developing healthy coping mechanisms and overcome anxiety. It may involve a variety of methods like cognitive behaviour therapy and response prevention. It could be paired with complementary health techniques, such as mindfulness and stress management. It can also be used with exercise, diet changes and support groups. In certain situations doctors might prescribe a short-term course of tranquillisers and antidepressants to ease symptoms while other treatments are being used. Research suggests that cognitive behavior therapy and other psychological treatments are more effective than medication in treating anxiety disorders. There are many ways to reduce stress and feel more relaxed, such as taking a walk in nature or practicing deep breathing. Massage, acupuncture and other techniques for relaxation can also be helpful. Remember to eat a healthy and balanced diet and get enough sleep. 2. Talk to a friend Support from friends and family can be a huge help for those suffering from anxiety. If you know someone close to you who suffers from anxiety, speak to them and show your love. DO talk about what they feel, but don't make things like “it's not a big problem” or “you need to get over it.” These phrases minimize the difficulty and may make them feel more resentful. Instead try saying something like, “I'm sorry you have to go through this. I'd like to be able to help in some way. If your friend is struggling, you can ask them what kind of help they need. Some people might require a lot more advice and others may require more emotional support. People with anxiety may have a hard time understanding why they react in the way they do, therefore it's important to be patient and understand that their actions 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 offer the opportunity to take them to events like yoga or hiking that will help reduce stress and anxiety. 3. Exercise If you are suffering from anxiety-related symptoms, such as anxiety, irritability, and a feeling of breathlessness exercising can help you calm them. In fact, most experts agree that moderate physical exercise is good for both physical and mental health. Exercise can improve your confidence and self-efficacy. According Albert Bandura's socio-cognitive theory of anxiety, people who have high levels of confidence and self-efficacy are less likely to experience anxiety. In one study, individuals suffering from chronic anxiety experienced significant improvement in their symptoms following participation in a low-intensity 12-week exercise program. However, it is important to consult with your physician prior to starting a new exercise regimen, especially if you take anti-anxiety drugs. If you find that focusing on your anxiety while exercising is too stressful, try an easy breathing exercise instead. Place your hands on your stomach and chest. Find a comfortable spot to lie down or sit. Inhale deeply through your nose, then exhale through your mouth, making sure that your lungs are filled to the max. Repeat this for a couple of minutes or until you feel your anxiety decreasing. 4. Eat a healthy diet Eating a well-balanced diet of unprocessed, whole foods can help ease anxiety. Complex carbohydrates, such as those found in whole grains and vegetables, are metabolized more slowly than simple carbohydrates, and they can help keep blood sugar levels in check, which can contribute to feelings of calmness. Drinking plenty of fluids and avoiding processed food items can also reduce anxiety symptoms. Research suggests that eating omega-3 fatty acids from fish, like salmon, mackerel, sardines as well as anchovies, trout and sardines, can help improve symptoms of anxiety. These healthy fats include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which aid in reducing inflammation in the brain, boost dopamine and serotonin production, and regulate neurotransmitters which send signals to your nervous system. Magnesium is yet another nutrient which helps to ease anxiety symptoms. Foods rich in magnesium include leafy greens, avocados and nuts. Researchers have found that mice with low magnesium diets exhibit an increase in anxiety-related behavior. In addition to eating healthy, a balanced diet, talking therapy and medication can also help with anxiety. If you suffer from an anxiety disorder that is persistent or severe it is important to speak with a doctor or mental health professional. They will conduct an extensive psychological assessment and determine the most effective treatment for you. 5. Get enough sleep Sleeping enough helps keep anxiety at bay. You will also feel more resilient and ready to handle any challenge that comes your way. Try to establish a consistent time to go to bed, reduce caffeine and other stimulants prior to going to bed, and try relaxation techniques like deep breathing. Talk to your primary physician if you are having trouble falling asleep or staying asleep. They will be able to check you for any health issues that may be underlying and refer you to a mental health professional when needed. Anxiety is a normal response to stress. It's designed to warn you of danger and encourage you to to be organized and prepared. But, if the anxiety becomes overwhelming and disrupts your daily routine it can turn into an anxiety disorder. If you suffer from anxiety disorder, medication and psychotherapy can be helpful. Your doctor may suggest cognitive behavioral therapy to improve your coping capabilities and alter the way you think about your fears. They may also prescribe antianxiety or antidepressant medications, such as selective serotonin reuptake inhibitors (SSRIs) such as fluoxetine and escitalopram, or tricyclic antidepressants, such as imipramine or clomipramine, to address the depression that is the root cause of the disorder and cause anxiety symptoms. 6. Relaxation techniques Relaxation techniques are an excellent way to ease anxiety and feel more at peace. They can help you concentrate on what is relaxing and help you become more aware of the body. They can be taught by mental health professionals and can also be self-taught. On the internet, you can find various relaxation techniques, including guided meditation. You can relax your mind and body by using simple visualizations and soothing music. Find a calm, comfortable place to sit or lie down. Try closing your eyes and focus on your breath. If your mind wanders, gently bring your attention back to your breathing. It is also possible to use progressive muscle relaxation. This involves tensing and relaxing various muscles throughout your body. It is helpful to begin with your toes, and then move up your body to be able to notice the difference between tension and relaxation. You can also try autogenic relaxation that is a kind of relaxation that relies on self-hypnosis. This involves thinking about something that will make you feel relaxed and calm, such as a favorite spot or a particular activity. 7. Meditation Meditation is a powerful technique to reduce anxiety. It creates space around the anxiety you feel and allows you to explore your anxiety more deeply. It's recommended to start with an app that guides you through meditation or video if you're just beginning. Try a breathing awareness exercise which includes the body scan and mindfulness of your thoughts. This will help you identify and challenge anxiety provoking beliefs. Find a comfortable position to take a seat in. Breathe in deeply and slowly for a count of 4. Be Iam Psychiatry of the sensations you feel throughout your body, especially in areas where you feel tension. Try to focus on a soothing sound or image and let your body relax. Anxiety can be a helpful emotion in certain situations. However, it's crucial to identify the signs that the feelings of anxiety or anxiety you experience aren't in line with the situation. If your symptoms are serious and interfere with your daily life it's a good idea to consult your physician or therapist. They might suggest medications or cognitive behavioral therapy (CBT) to manage your anxiety symptoms.