• 목록
• 답변
• 글쓰기
• 게시판 리스트 옵션
  • 수정
  • 삭제

How to Treat Anxiety

Everyone is anxious now and then -- it's a natural reaction to stress. When anxiety becomes a persistent problem, it's essential to seek out a physician.

Your doctor can screen for any medical conditions that may be causing your symptoms, and recommend treatment if required. You may also find help with changes to your lifestyle.

1. Pause for a moment

Everyone feels nervous or worried at times -- it's something that's normal. But if the anxieties are overwhelming or prevent you from doing things that you usually do it's possible that you be suffering from an anxiety disorder.

The good news is that a lot of anxiety disorders can you treat anxiety disorder without medication be treated through psychotherapy or medication. Psychotherapy, also known as talk therapy can help you develop healthy ways to cope and conquer anxiety. It can include a variety of techniques, including cognitive behavior therapy and exposure response prevention. It can be used in conjunction with complementary techniques such as mindfulness and stress management. It can also be combined with dietary changes, exercise and support groups.

In certain situations, a doctor might prescribe a short-term course of tranquillisers or antidepressants to alleviate symptoms while other treatments are being employed. Research shows that cognitive behaviour therapy and other psychological treatments are more effective than medication for treating anxiety disorders.

There are a variety of ways to reduce stress and feel more at ease by taking a walk in nature or meditating deeply. Massage and acupuncture are also helpful. Also, remember to eat a balanced diet and get enough sleep.

2. Talk to a friend

Many people who have anxiety have found that the support of their friends and loved ones makes an enormous difference. If you know someone who is struggling with anxiety, talk to them about how they're feeling and be a good friend.

Do talk about their emotions, but don't make statements like "it isn't that big of an issue" and "you should be over it." These statements minimize their struggle and could make them feel worse. Instead try saying something like, "I'm sorry you have to endure this. I would love to assist in any way.

Ask your friend what help they need if you notice them struggling. Some people may require a lot more advice, while others want more emotional support. Some people with anxiety are not able to comprehend why they behave in the way they do. It is essential to be patient and to realize that their actions are not rational.

If they don't have it, it can be helpful to encourage them to seek professional assistance for therapy or medication If needed. You could also take them on activities that ease anxiety and stress and anxiety treatment like hiking or yoga.

3. Exercise

If you're suffering from anxiety-related symptoms such as anxiety, insomnia, or an uneasy feeling exercise can help to calm them. Most experts agree that moderate exercise is good for your mental and physical health.

Exercise can improve your confidence and sense of self-efficacy. According Albert Bandura's socio-cognitive theory of anxiety, people who have confidence levels high and self-efficacy are less likely to experience anxiety.

One study revealed that people who suffer from chronic anxiety saw significant improvement in their symptoms when taking part in a low-intensity group exercise program for 12 weeks. You should always consult with your doctor before beginning an exercise program for the first time, especially if you are taking anti-anxiety drugs.

If you feel that focusing on your anxiety while exercising is stressful, consider an easy breathing exercise instead. Begin by finding a comfortable spot to sit or lay down and place your hands on your stomach or chest. Inhale deeply through your nose and exhale through your mouth, ensuring that your lungs are completely filled. 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 treatment symptoms (Find Out More). Complex carbohydrates, such as those found in whole grains and vegetables are metabolized slower than simple carbohydrates and aid to maintain blood sugar levels, which can contribute towards feelings of calm. Drinking plenty of fluids and avoiding processed food items can help reduce anxiety symptoms.

Research suggests that eating omega-3 fats from fish, like mackerel, salmon as well as anchovies, trout and sardines, can help improve symptoms of anxiety. These healthy fats are rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which help reduce inflammation in the brain, increase dopamine and serotonin production and regulate neurotransmitters which send signals to the nervous system.

Magnesium is yet another nutrient which can help to reduce anxiety treatment uk symptoms. Leafy greens, nuts and avocados are all high in magnesium. Studies have linked diets low in magnesium with increased anxiety-related behavior in mice.

Therapy and medication together with a healthy diet can reduce anxiety. Consult an expert in mental health or a doctor if you are experiencing extreme or persistent symptoms of anxiety. They can conduct an exhaustive psychological assessment and determine the most effective treatment option for you.

5. Get enough sleep

A good night's sleep can help reduce anxiety. It also helps you feel more resilient, which means you are able to handle whatever life throws at you. Establish a regular bedtime. Avoid caffeine and other stimulants and practice relaxation techniques, such as deep breathing.

If you have a persistently difficult time falling asleep or staying asleep, speak to your primary care doctor. They can screen you for any health issues that may be underlying and refer you to a mental health professional when needed.

Anxiety is a normal part of the stress response, that is designed to warn you of danger and motivate you to be prepared and organized. If the anxiety gets overwhelming and causes problems with your daily activities and activities, it can turn into anxiety disorder.

If you have an anxiety disorder, psychotherapy and medication can be helpful. Your doctor may recommend cognitive behavioral therapy, which can assist you in changing your thinking about your fears and increase your coping abilities. They can prescribe antidepressant or antianxiety medication, such as SSRIs like escitalopram and fluoxetine, or tricyclics such as imipramine or Clomipramine for treating the underlying depression that can cause anxiety symptoms.

6. Relaxation techniques

Relaxation techniques can help you lower stress and attain a calm state of mind. They can help you focus on the things that calm you and help you become more aware of your body. They can be taught by mental health professionals or can be taught by yourself. Online, you can find a variety of relaxation techniques such as guided meditation.

Relax your body and mind using simple visualisations and soothing sounds. The best medication to treat anxiety method to accomplish this is to find a quiet location in which you can sit or lie down comfortably with minimal distractions. Try closing your eyes and focus on your breath. If your mind wanders then, gently bring your focus to the breathing.

You can also try progressive muscle relaxation. This involves tensing and relaxing various muscles in your body. Start with your toes, and then move up your body to notice the difference between tension versus relaxation.

You can also try autogenic relaxing, which is a form of relaxation that uses the process of hypnosis. This involves focusing your attention on something that relaxes and calms you, such as your favorite place or activity.

7. Meditation

Meditation is a powerful technique to reduce anxiety. It lets you explore your anxiety more deeply and helps create space around it. If you're new to meditating, it's helpful to find a guided meditation video or application that can assist you in starting. Try a breathing awareness exercise that includes the body scan and awareness of your thoughts. This will help you identify and challenge the anxiety-inducing beliefs.

Find a comfortable place to sit in. Breathe deeply and slowly for a count of 4. Pay attention to your body's sensations, specifically when you feel tension. Concentrate on a soothing image or sound, and allow your body to ease into relaxation.

Anxiety is a natural emotion that can be beneficial in certain situations, but it's crucial to recognize the moment when your feelings of fear and dread are not in line with the circumstances. If your symptoms are severe and disrupt your daily life it's a good idea talk to your doctor or therapist. They might suggest medication or cognitive behavior therapy (CBT) to manage your anxiety symptoms.