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

How to Treat Anxiety

Everyone is anxious at times. It's normal to feel anxious in response to stress. But when anxiety becomes chronic it's time to talk to an expert.

Your doctor can check you for any medical conditions that may be causing your symptoms, and suggest treatment if needed. You could also get help with lifestyle changes.

1. Take a break

It's normal to feel anxious or worried from time the moment. If these feelings become overwhelming or hinder you from doing the things you do every day, you could be suffering from anxiety disorder.

Psychotherapy or medication can be used to treat several anxiety disorders. Psychotherapy, also referred to as talk therapy, can help you learn healthy ways to cope and conquer your anxiety. It could include a range of methods, including cognitive behaviour therapy and exposure prevention. It can be combined with complementary techniques such as mindfulness and stress management. It can be paired with dietary changes and exercise, as well as support groups.

In some instances, your doctor will prescribe an infrequent course of tranquillisers or antidepressants in order to ease symptoms until other treatments begin to take effect. However, research shows that psychological therapies, such as cognitive behaviour therapy, are much more effective in treating anxiety disorders than medication alone.

There are numerous ways to lower stress and relax by going for a walk in the nature or focusing on deep breathing. Acupuncture, massage and other relaxation techniques may be helpful. And remember to eat a healthy diet and get enough rest.

2. Talk with a friend

Many people with anxiety discover that the support of their friends and loved ones can make an enormous difference. If you know someone who struggles with anxiety, talk to them about how they feel and show them your support.

DO talk about the way they feel, but do not say things like "it's not a huge deal" or "you need to get over it." These types of statements can make them feel worse as they try to minimize the difficulty. Try telling them "I'm sorry you're dealing with this." I wish I could assist in any way.

Ask your friend what kind of assistance they need if notice them struggling. Some people may require some more advice and some may need more emotional support. Some people with anxiety have a hard time understanding why they react the way they do, and it's important to be patient and recognize that their reactions aren't rational.

It can be helpful to encourage them to seek professional help, such as therapy or medication in the event that they don't have them already. You can also take them on activities that ease anxiety and stress, such as hiking or yoga.

3. Exercise

Exercise can help you manage anxiety symptoms, such as restlessness, difficulty in concentrating, and a feeling that you're out breath. In fact, most experts agree that moderate physical activity is beneficial for both mental and physical health.

The reasons behind this are a bit hazy However, one theory is that exercising can improve confidence in yourself and Performance Anxiety Treatment confidence. According to Albert Bandura's social cognitive theory of anxiety, people who have confidence levels high and self-efficacy can reduce their anxiety.

In one study, those suffering from chronic anxiety experienced a significant improvement in their symptoms after participating in a low-intensity 12-week exercise program. However, it is important to consult your physician prior to beginning any new exercise routine, especially if you take anti-anxiety medication.

If you find it difficult to be focused on your anxiety while exercising you can try a simple breath practice instead. Place your hands on your chest and stomach. Find a comfortable spot to lay down or sit. Exhale completely through your mouth and inhale deeply through your nose. Do this for a few minutes or until you feel your anxiety disorder treatment without medication 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 vegetables and whole grains are metabolized more slowly than simple carbohydrates. In addition, they can help keep blood sugar levels steady which can lead to feelings of calmness. Drinking plenty of fluids and avoiding processed food items can help to reduce anxiety symptoms.

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

Magnesium is another nutrient that can aid in reducing anxiety symptoms. Foods rich in magnesium include leafy greens, avocados and nuts. Researchers have discovered that mice who eat low magnesium diets have an increased tendency to exhibit anxiety-related behaviors.

Talk therapy and medications, along with a healthy diet can help to reduce anxiety. If you suffer from severe or persistent performance anxiety treatment for depression and anxiety (get more info) symptoms, it's important to consult a doctor or mental health expert. They will conduct an exhaustive psychological assessment and help you determine the best treatment option for you.

5. Get enough sleep

Sleeping enough can help reduce anxiety. It also helps you feel more resilient, ensuring that you are able to handle whatever life throws at you. Set a consistent time for bed. Reduce caffeine and other stimulants and use relaxation techniques such as deep breathing.

If you are having a difficult time falling asleep or staying asleep, talk to your primary care doctor. They can look for underlying health issues and refer you to mental health professionals if necessary.

Anxiety is part of a normal stress response. It's intended to warn you of danger and encourage you to to be organized and prepared. If the anxiety is overwhelming and interferes with your daily activities, then it can become anxiety disorder.

Psychotherapy and medications can help you when you suffer from anxiety disorder. Your doctor may recommend cognitive behavioral therapy, which could assist you in changing your thinking about your fears and increase your coping abilities. They can also prescribe antidepressant and antianxiety drugs, like SSRIs such as escitalopram, fluoxetine, or tricyclics such as imipramine or clomipramine to treat the underlying depression which can contribute to anxiety symptoms.

6. Relaxation techniques

Relaxation techniques can help you decrease stress and attain a calm state of mind. They can aid you in focusing on the things that are relaxing and improve your awareness of your body. They can be guided by mental health professionals and can also be taught by yourself. On the internet, you can find various relaxation techniques, including guided meditation.

With a simple visualization and soothing sounds by using simple visualization and soothing sounds, you can calm your mind and body to reduce stress. The best method to accomplish this is to find a tranquil place in which you can sit or lie down with ease and have no distractions. Try closing your eyes and focusing on your breath. If your mind wanders then, gently bring your attention to the breathing.

You can also try progressive muscle relaxation. This involves tensing, then relaxing different groups of muscles on your body. It is helpful to start with the toes and then move up your body, so you can notice the difference between tension and relaxation.

You might also consider autogenic relaxation, which is a type of relaxation that relies on self-hypnosis. It involves focusing on something that makes you feel relaxed and calm like a favourite place or a particular activity.

7. Meditation

Meditation is among the most effective methods to reduce anxiety. It creates space around your anxiety and allows you to explore the anxiety more deeply. It's helpful to start with an app for guided meditation or video if you're a beginner. Try a breathing awareness practice that involves the body scan and mindfulness of your thoughts. This will help you identify and challenge anxiety provoking beliefs.

Begin by finding a comfortable seated place. Breathe deeply and slowly for a total of 4. Be aware of your body's sensations, especially those that cause tension. Concentrate on a soothing sound or image and allow your body to relax.

Anxiety is a useful emotion in certain situations. However, it is important to recognize the signs that the feelings of anxiety or dread you feel aren't in line with the situation. Talk to your doctor if your symptoms are severe or affect your daily life. They might suggest medication, cognitive behavioral therapy (CBT), or both to help manage anxiety symptoms.