How To Treat Anxiety: 10 Things I'd Like To Have Known Earlier > 자유게시판

How to Treat Anxiety

Everybody experiences anxiety every now and then It's a natural anti anxiety treatment (click through the up coming website) reaction to stress. But when anxiety becomes a chronic issue it's time to consult a doctor.

Your doctor will be able to check for any medical issues that could cause symptoms, and suggest treatment if needed. You can also get help with lifestyle changes.

1. Pause for a moment

It's normal to feel anxious or worried from time to the moment. But if those anxieties are overwhelming or they keep you from doing things that normally take place, you may be suffering from an anxiety disorder.

Psychotherapy or medication can be used to treat various anxiety disorders. Psychotherapy (also called talk therapy) can aid in developing healthy coping mechanisms and help you overcome anxiety. It may involve a variety of methods like cognitive behaviour therapy and response prevention. It may be paired with complementary methods of health, such as mindfulness and stress management. It can be paired with diet and exercise and support groups.

In some instances your doctor may prescribe a short course of tranquillisers or antidepressants in order to ease symptoms until other treatments for anxiety begin to take effect. However, research suggests that psychological therapies, such as cognitive behavior therapy, are more effective in tackling anxiety disorders than medication alone.

There are numerous ways you can reduce stress and relax, such as taking a nature walk or focusing on deep breathing. Acupuncture and massage are also helpful. Also, remember to eat a healthy and balanced diet and get enough rest.

2. Talk to a friend

Support from friends and family can be a huge help for people with anxiety. If you know someone who is struggling with anxiety, talk to them about how they feel and show them your support.

Do discuss your emotions, but don't say things like "it isn't a big thing" and "you must be over it." These phrases minimize the difficulty and could make them feel more resentful. Instead, try saying something like, "I'm sorry you have to go through this. I wish I could assist in any way.

If you know someone who is struggling, try asking them what kind of support they require. Some might need plenty of advice, while others may need more emotional support. People with anxiety may be not able to comprehend why they react in the way they do. It is important to be patient and to understand that their reactions aren't rational.

It can be helpful to encourage them to seek professional help like therapy or medication, if they don't have them already. You can also offer the opportunity to take them to events like yoga or hiking, which can aid in reducing stress and anxiety.

3. Exercise

If you suffer from anxiety-related symptoms such as anxiety, irritability, and a feeling of being breathless exercising can help you calm them. In fact, most experts agree that moderate physical activity is beneficial for both mental and physical health.

Exercise can boost confidence and self-efficacy. According to the social cognitive theory of illness anxiety disorder treatment developed by psychologist Albert Bandura, people with high self-efficacy are able to reduce their level of worry and anxiety.

A study showed that those who suffer from chronic anxiety saw significant improvement in their symptoms when participating in a low-intensity group exercise program for 12 weeks. It is recommended to consult your physician prior to starting an exercise program for the first time especially if you are taking anti-anxiety medications.

If you find that the focus on your anxiety while exercising is stressful, try the simple breathing technique instead. Place your hands on your chest and stomach. Find a comfortable spot to sit or lay down. Inhale deeply through your nose and exhale through your mouth, making sure that your lungs are completely filled. Repeat this for a few minutes or until your anxiety starts to diminish.

4. Eat a healthy diet

A balanced diet consisting that is based on whole, unprocessed food can ease anxiety. Complex carbohydrates, like those found in whole grains and vegetables are metabolized more slowly than simple carbohydrates, and they help to keep blood sugar levels stable, which can contribute to feelings of calmness. Avoiding processed foods and drinking plenty of fluids can also help ease anxiety symptoms.

According to research that have examined omega-3 fatty acids, consumption from fish like salmon, mackerel and trout, along with sardines and anchovies may help reduce anxiety symptoms. These healthy fats contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which can help reduce inflammation in the brain, improve dopamine and serotonin production, and regulate neurotransmitters that send signals to your nervous system.

Magnesium can also help reduce anxiety symptoms. Leafy greens, nuts and avocados are all rich in magnesium. Research has linked diets that are low in magnesium to increased anxiety-related behavior in mice.

Talk therapy and medication together with a healthy diet can reduce anxiety. See a mental health professional or a doctor if you are experiencing extreme or persistent symptoms of anxiety. They can provide a thorough psychological evaluation and determine the most effective treatment option for you.

5. Get enough sleep

A good night's sleep can help reduce anxiety. You'll also feel more resilient and able to deal with any situation that comes your way. Set a regular time for bed. Reduce caffeine and other stimulants and use relaxation techniques such as deep breathing.

Talk to your doctor when you're struggling to fall asleep or staying asleep. They will be able to check you for underlying health problems and refer you drugs to treat anxiety a psychiatrist or mental health professional if necessary.

Anxiety is a normal part of the stress response that is designed to warn you of danger and urge you to be prepared and organized. However, when this feeling becomes overwhelming and interferes with your daily activities, it can become an anxiety disorder.

Psychotherapy and medication may help you if you suffer from anxiety disorder. Your doctor might suggest cognitive behavioral therapy to improve your coping skills and alter the way in which you view your fears. They might also prescribe antidepressant or antianxiety medication, such as SSRIs such as escitalopram, fluoxetine, or tricyclics such as imipramine or Clomipramine to treat the root cause of depression which can contribute to anxiety symptoms.

6. Relaxation techniques

Relaxation techniques can help you decrease stress and achieve a more calm state of mind. They can help you focus on the things that are relaxing and increase your awareness of your body. They can be taught by mental health professionals or taught by self-taught. You can find a wide range of relaxation methods on the internet and include guided meditation.

With a simple visualization and soothing sounds, you can learn to calm your mind and body to reduce stress. The best way to achieve this is to find a peaceful location in which you can sit or lie down with ease and have no distractions. Close your eyes and concentrate on your breathing. If your mind wanders then, gently bring your attention to breathing.

You can also use progressive muscle relaxation. This involves tensing and then relaxing different groups of muscles in your body. Start with your toes, and then work up the body to see the difference between tension versus relaxation.

You can also try autogenic relaxing which is a type of relaxation that involves the process of hypnosis. This involves thinking about something that makes you feel relaxed and calm like a favourite location or a particular activity.

7. Meditation

Meditation is a powerful technique to reduce anxiety. It creates space around your anxiety and allows you to explore the anxiety more deeply. If you're new to meditating it's a good idea to locate an instructional video or application that can assist you in starting. Try a method that combines breathing awareness with body scans, 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 in deeply and slowly for a total of 4. Pay attention to your body sensations, particularly where you feel tension. Focus on a calming image or sound, and allow your body to ease into relaxation.

Anxiety is an unavoidable emotion that can be helpful in some situations, but it's important to recognize the moment when your feelings of fear and anxiety are out of proportion with the circumstances. Talk to your doctor when your symptoms are severe or interfere with your everyday life. They may suggest medications or cognitive behavioral therapy (CBT) to help you manage your anxiety symptoms.