10 Mobile Apps That Are The Best For How To Treat Anxiety

How to Treat Anxiety

Everyone is anxious now and then -- it's a natural response to stress. However, if anxiety becomes chronic, it's time to talk to a doctor.

Your doctor can screen for any medical conditions that might trigger symptoms, and suggest treatment if required. You can also seek help by modifying your lifestyle.

1. Pause for a moment

Everyone experiences anxiety or fears sometimes -- that's a normal part of life. But if the anxieties are overwhelming or they prevent you from doing the things you normally do it's possible that you have an anxiety disorder.

The good news is that a lot of anxiety disorders can be treated by medication or psychotherapy. Psychotherapy, also referred to as talk therapy, can help you learn healthy ways to cope and conquer your anxiety. It can include a variety of techniques, including cognitive behavior therapy and exposure response prevention. It could be combined with other complementary health practices, like mindfulness and stress management. It can be combined with exercise and diet changes as well as support groups.

In some instances, your doctor will prescribe a short course of tranquillisers or antidepressants to ease symptoms until other treatments begin to take effect. Research has shown that cognitive behaviour therapy and other psychological treatments are more effective than medication in treating anxiety disorders.

There are many ways to lower stress and feel more relaxed, such as going for a walk in the nature or focusing on deep breathing. Acupuncture and massage are also beneficial. Make sure you eat well and rest enough.

2. Talk to a friend

Many people with anxiety discover that the support of friends and family members makes a huge difference. If you know someone who is struggling with anxiety, talk to them about how they feel and show them your support.

Do discuss your feelings, but do not say things like "it isn't a big an issue" and "you should be over it." These kinds of statements can make them feel worse as they try to minimize their struggles. Instead try saying something like, "I'm sorry you have to endure this. I would love to help in any way.

If your friend is struggling, you can ask them what kind of help they need. Some may require plenty of advice, while others would prefer more emotional support.  how anxiety is treated  suffering from anxiety are incapable of understanding why they behave in the way they do. It is important to be patient, and to understand that their reactions are not rational.

It can be beneficial to encourage them to seek professional help like therapy or medication, if they don't already have one. You could also take them on activities that ease stress and anxiety like yoga or hiking.

3. Exercise

Exercise can help you relax anxiety symptoms such as fatigue, restlessness, difficulty concentration, and a feeling that you're out of breath. In fact, most experts agree that moderate physical exercise is beneficial for physical and mental health.

Exercise can boost confidence and self-efficacy. According to Albert Bandura's social cognitive theory of anxiety, people who have confidence levels that are high and self-efficacy can reduce their anxiety.

In one study, individuals with chronic anxiety symptoms saw a significant improvement in their symptoms following participation in a 12-week, low-intensity workout program. You should always consult with your physician prior to beginning any new exercise routine especially if you are you are taking anti-anxiety drugs.

If you find that you are focusing on your anxiety during exercise is stressful, consider a simple breathing practice instead. Begin by finding a comfortable place to lie down and put your hands on your chest or stomach. Breathe deeply through your mouth and then inhale slowly through your nose. Do 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 vegetables and grains are processed slower than simple carbohydrates and help to maintain blood sugar levels and can help contribute to feelings of calmness. Avoiding processed foods and drinking plenty of water can also help reduce anxiety symptoms.

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

Magnesium is another nutrient that helps to ease anxiety symptoms. Nuts, leafy greens and avocados are all rich in magnesium. Researchers have discovered that mice with low magnesium diets exhibit an increase in anxiety-related behavior.

In addition to consuming healthy, a balanced diet, talking therapy and medications can help with anxiety. See an expert in mental health or a doctor if you are experiencing chronic or severe symptoms of anxiety. They will conduct a thorough psychological assessment and determine the most effective treatment for you.

5. Sleep enough

Sleeping enough helps reduce anxiety. You will also feel more resiliant and better equipped to handle any challenge that may come your way. Set a regular bedtime. Reduce caffeine and other stimulants and use relaxation techniques like deep breathing.

If you're having a difficult time falling asleep or staying asleep, talk to your primary care physician. They can screen you for underlying health problems and recommend you to a mental health professional when needed.

Anxiety is a normal part of the stress response, that is designed to alert you to danger and encourage you to stay prepared and organized. If this feeling gets overwhelming and causes problems with your daily routine, then it can become anxiety disorder.

If you suffer from an anxiety disorder, medication and psychotherapy can help. Your doctor may recommend cognitive behavioral therapy to improve your coping capabilities and change the way you think about your fears. They might also prescribe antidepressant or antianxiety medications, such SSRIs like escitalopram and tricyclics such as imipramine or Clomipramine to treat the root cause of depression that may cause anxiety symptoms.

6. Relaxation techniques

Relaxation techniques are a great way to ease anxiety and feel more relaxed. They can help you focus on the things that calm you and increase your awareness of your body. They can be taught by mental health professionals or taught by self-taught. Online, you can find various relaxation techniques, including guided meditation.

You can relax your mind and body by using simple visualisations and soothing sounds. The best way to achieve this is to find a quiet location where you can lie down comfortably with minimal distractions. Try closing your eyes and concentrate on your breathing. If your mind wanders then gently bring your focus back to your breathing.

You could also try progressive muscle relaxation, in which you tense and then relax various groups of muscles within your body. It is helpful to start with your toes and gradually move up the body to see the difference between relaxation and tension.

You might also consider autogenic relaxation, which is a form of relaxation that involves hypnosis. This involves focusing on something that relaxes and calms you, such as your favorite place or activity.

7. Meditation

Meditation is an effective method to help reduce anxiety. It creates space around the anxiety you feel and allows you to explore the anxiety more deeply. If you're new to meditation, it's helpful to find an audio or video guided meditation app to help you start. Try a practice that combines breathing awareness with body scans, and mindfulness of thoughts to help recognize and challenge the negative beliefs that cause anxiety.

Find a comfortable position to sit in. Breathe slowly and deeply for 4 counts. Pay attention to the sensations that you feel in your body, especially where you feel tension. Concentrate on a soothing sound or image and allow your body to ease into relaxation.

Anxiety is a useful emotion in certain situations. However, it is crucial to identify when the feelings of fear or anxiety you feel are out of proportion to the circumstances. Talk to your doctor when your symptoms are severe or interfere with your everyday life. They might suggest medication, cognitive behavior therapy (CBT) or both, to help you manage anxiety symptoms.