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15 Trends To Watch In The New Year How To Treat Anxiety
How to Treat Anxiety

Everyone feels anxious from time to time. It's normal to feel anxious in response to stress. But when anxiety becomes chronic is the time to talk to an expert.

Your doctor can check for any medical issues that may be causing your symptoms, and recommend treatment if necessary. You can also get assistance with lifestyle modifications.

1. Take a break

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

The positive side is that many anxiety disorders can be treated through psychotherapy or medication. Psychotherapy, also referred to as talk therapy can help you develop healthy coping skills and overcome your anxiety. It may include a variety of techniques, such as cognitive behavior therapy and response prevention. It can be paired with complementary methods like mindfulness and stress management. It is possible to combine it with exercise and diet changes, as well as support groups.

In certain situations doctors may prescribe a short-term course of tranquillisers and antidepressants in order to ease symptoms while other treatments are being implemented. However, research suggests that psychotherapies, such as cognitive behaviour therapy, are much more effective in tackling anxiety disorders than medication alone.

There are many ways to lessen stress and feel more at ease, such as taking a walk in nature or meditating deeply. Massage, acupuncture, and other relaxation techniques can also be helpful. Make sure you eat well and get enough rest.

2. Talk with a friend

Family and friends' support can be a huge help for people suffering from anxiety. If you know someone close to you who is suffering from anxiety, discuss it with them and show your support.

DO discuss what they feel, but don't say things like "it's not a huge issue" or "you should just 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 endure this. I would like to do something I could do to help."

Ask your friend what assistance they require if you notice them struggling. Some people may require more guidance, while others want more emotional support. Some people with anxiety have a hard time understanding why they react the way they do, therefore it is important to be patient and understand that their reactions aren't rational.

If they haven't already It can be beneficial to encourage the person to seek professional assistance, such as medication or therapy, if necessary. You can also offer the opportunity to take them to events like hiking or yoga, that help with stress and anxiety.

3. Exercise

Exercise can help you manage anxiety symptoms, such as restlessness, difficulty in concentrating, and a feeling that you are out of breath. Many experts agree that moderate exercise is beneficial for your physical and mental health.

The reasons behind this are complex however one theory is that exercising can improve your sense of self-efficacy and confidence. According Albert Bandura's socio-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. However, you should always consult with your physician prior to starting any new exercise routine particularly if you're taking anti-anxiety medications.

If you find it difficult to focus on your anxiety while exercising, try a simple breath practice instead. Begin by finding a comfortable place to sit or lie down and place your hands on your stomach or chest. Exhale completely through your mouth, then inhale deeply with your nose. Do this for several minutes or until your anxiety begins to diminish.

4. Eat a healthy diet

A balanced diet consisting of unprocessed, whole foods can help reduce anxiety. Complex carbohydrates like those found in whole grains and vegetables are metabolized slower than simple carbohydrates, and can help to keep blood sugar levels stable, which can contribute towards feelings of calm. Drinking plenty of fluids and avoiding processed food items can also reduce anxiety symptoms.

Studies suggest that eating omega-3 fatty acids from fish, like mackerel, salmon, sardines trout, anchovies and mackerel can help improve symptoms of anxiety. These healthy fats include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which help reduce inflammation in the brain, boost dopamine and serotonin production, and regulate neurotransmitters that transmit signals to your nervous system.

Magnesium is yet another nutrient which helps to ease anxiety symptoms. Foods that are high in magnesium include leafy greens, avocados and nuts. Researchers have discovered that mice with low magnesium diets exhibit increased anxiety-related behavior.

In addition to consuming healthy, a balanced diet, talking therapy and medication can help with anxiety. Consult a mental health professional or doctor if you experience severe or persistent symptoms of anxiety. They can conduct an exhaustive psychological evaluation and determine the most effective treatment for you.

5. Get enough rest

Sleeping enough can help reduce anxiety. It also makes you feel more resilient, ensuring that you are able to handle whatever life can throw at you. Establish a regular bedtime. Avoid caffeine and other stimulants and practice relaxation techniques like deep breathing.


If you have a persistently difficult time falling asleep or staying asleep, speak to your primary care physician. They can check for health issues that are underlying and refer you to mental health professionals when needed.

Anxiety is a normal component of the stress response, which is designed to warn you of danger and encourage you to remain vigilant and organized. However, when this feeling becomes overwhelming and interferes with your daily activities it can turn into an anxiety disorder.

If you suffer from an anxiety disorder, medication and psychotherapy may help. Your doctor may recommend cognitive behavioral therapy to improve your coping skills and change the way you perceive your fears. They may also prescribe antianxiety or antidepressant medication, like selective serotonin reuptake inhibitors (SSRIs) such as fluoxetine and escitalopram, or tricyclic antidepressants, such as imipramine or Clomipramine, to treat the depression that is the root cause of the disorder and contribute to anxiety-related symptoms.

6. Relaxation techniques

Relaxation techniques can help you reduce stress and attain a relaxed state of mind. They can help you focus on what soothes you and help you become more aware of the body. They can be facilitated by mental health professionals, and can also be self-taught. You can find a wide range of relaxation methods online, including guided meditation.

You can relax your body and mind using simple visualisations and soothing sounds. The best method to accomplish this is to find a peaceful location where you can sit or lie down in a comfortable position with no distractions. Try closing your eyes and focus on your breath. If your mind wanders take a moment to bring your attention back to your breathing.

It is also possible to use progressive muscle relaxation. This involves tensing, then relaxing different groups of muscles in your body. It is beneficial to begin with your toes and gradually move up the body to be able to notice the difference between relaxation and tension.

You might also consider autogenic relaxation which is a type of relaxation that uses the process of hypnosis. This involves focusing on something that calms and relaxes you, such as your preferred place or activities.

7. Meditation

Meditation is among the most effective methods to reduce anxiety. It lets you examine your anxiety more deeply and allows you to create space around it. If you're a novice to meditation it's beneficial to find a guided meditation video or app that can assist you in starting. Try a breathing practice that includes the body scan and the awareness of your thoughts. This will help you recognize and challenge anxiety provoking beliefs.

Find a comfortable position to place yourself in. Breathe slowly and deeply for four counts. Be aware of the sensations that you feel in your body, especially where you feel tension. Then, anxiety disorder treatments at home can focus on a calming image or sound and try to let your body relax.

Anxiety is a natural emotion that can be helpful in certain situations, but you need to identify the moment when your feelings of fear and anxiety are not in line with the situation at hand. Consult your physician when your symptoms are serious or disrupt your daily life. They might suggest medication or cognitive behavior therapy (CBT) to help you manage your anxiety symptoms.

Read More: https://www.iampsychiatry.com/anxiety-treatment