• 목록
• 글쓰기
• 게시판 리스트 옵션
  • 수정
  • 삭제

How to Treat Anxiety

Everyone experiences anxiety at times. It's normal to feel anxious in response to stress. However, if anxiety becomes a chronic issue is the time to speak with an expert.

Your doctor can screen for any medical conditions that might trigger your symptoms and recommend treatment if necessary. You may also find help with lifestyle changes.

1. Pause for a moment

Everyone experiences anxiety or fears occasionally -- it's a normal part of life. However, if these anxieties are overwhelming or they keep you from doing things that you normally do, you may have an anxiety disorder.

The use of medication or psychotherapy can treat many anxiety disorders. Psychotherapy (also called talk therapy) can help you develop healthy coping strategies and overcome anxiety. It can include different techniques, such as cognitive behavior therapy and response prevention. It can be paired with other techniques, such as stress management and mindfulness. It is possible to combine it with diet and exercise and support groups.

In certain instances, your doctor will prescribe the use of a short course of tranquillisers or antidepressants in order to reduce symptoms until other treatments begin to take effect. Research suggests that cognitive behavior therapy and other psychological therapies are more effective than medication in treating anxiety disorders.

There are a variety of ways to reduce stress and let yourself relax, for example taking a stroll in the woods or practicing deep breathing. Acupuncture and massage are also helpful. Remember to eat healthy and get enough rest.

2. Talk to a friend

The support of family and friends can be a huge help for people with anxiety. If you know someone who struggles with mild anxiety treatment, try talking to them about their feelings and be supportive.

Do talk about their feelings, but do not say things like "it isn't much of a deal" and "you should let it go." These types of statements could make people feel worse because they minimize their struggle. Instead try saying something like, "I'm sorry you have to endure this. I'd like to be able to assist in any way.

If your friend is struggling, you can ask them what kind of support they require. Some might need a lot of advice, while others prefer more emotional support. People with anxiety may be not able to comprehend why they react in the way that they do. It is essential to be patient and to recognize that their actions are not rational.

If they haven't already, it can be helpful to encourage them to seek professional assistance, such as therapy or medication, if necessary. You could also offer the opportunity to take them to events like yoga or hiking, which can will help reduce stress and anxiety.

3. Exercise

Exercise can help you calm anxiety symptoms, such as fatigue, restlessness, difficulty concentrating, and a feeling that you're out of breath. The majority of experts agree that moderate exercise is beneficial for your mental and physical health.

The reasons behind this aren't clear however one theory is that exercise helps improve confidence in yourself and confidence. According to the social cognitive theory of anxiety developed by psychologist Albert Bandura, people with high self-efficacy are able to reduce their level of worry and anxiety.

One study found that people who suffer from chronic anxiety experienced significant improvement in their symptoms after taking part in a group exercise program for 12 weeks. It is recommended to consult your physician prior to beginning a new exercise program particularly if you are taking anti-anxiety medications.

If you find it difficult to be focused on your anxiety while working out or doing other activities, try a simple breathing practice instead. Place your hands on your stomach and chest. Find a comfortable place to lay down or sit. Inhale deep through your nose and exhale through your mouth, ensuring that your lungs are filled to the max. Repeat this for a few minutes or until your anxiety begins to decrease.

4. Eat a healthy diet

A balanced diet consisting 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 calm. Drinking plenty of fluids and avoiding processed foods can help to reduce anxiety symptoms.

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

Magnesium is also a great aid to reduce anxiety symptoms. Leafy greens, nuts and avocados are all high in magnesium. Researchers have discovered that mice with low magnesium diets exhibit increased anxiety-related behavior.

Talk therapy and medications, along with a healthy diet can help to reduce anxiety. If you experience an anxiety disorder that is persistent or severe it is essential to talk with an expert doctor or mental health specialist. They will conduct an exhaustive psychological evaluation and determine the most effective ketamine treatment for anxiety for you.

5. Get enough sleep

Sleeping enough can help keep anxiety at bay. You'll also feel more resilient and able to manage any challenge that may come your way. Try to set a consistent time for bed, avoid caffeine and other stimulants prior to going to bed, and try relaxation techniques such as breathing deeply.

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

Anxiety is a normal part of the stress response, that is designed to alert you to danger and encourage you to be prepared and organized. If the anxiety is overwhelming and interferes in your daily life it could turn into anxiety disorder.

Psychotherapy and medication may help you if you suffer from an anxiety disorder. Your doctor may recommend cognitive behavioral therapy, which can assist you in changing your thinking about your fears and improve your coping abilities. They might prescribe antidepressant or antianxiety medications, such SSRIs such as escitalopram or fluoxetine, or tricyclics like imipramine or Clomipramine to treat the root cause of depression which can contribute to anxiety symptoms.

6. Relaxation techniques

Relaxation techniques can help you reduce stress and achieve a more calm state of mind. They can aid you in focusing 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 variety of relaxation techniques online that include guided meditation.

By using simple visualizations and calming sounds You can relax your body and mind to relieve anxiety. The best way to achieve this is to find a peaceful location in which you can sit or lie down comfortably with minimal distractions. Try closing your eyes and focusing on your breath. If your mind wanders then, gently bring your focus to the breathing.

You could also try progressive muscle relaxation, in which you tense and then relax different groups of muscles within 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 relaxation that is a kind of relaxation that relies on self-hypnosis. It involves focusing on something that will make you feel calm and relaxed, such as a favorite spot or activity.

7. Meditation

Meditation is a proven method to reduce anxiety. It allows you to explore your anxiety more deeply and helps create space around it. If you're new to meditation, it's helpful to find an audio or video guided meditation app to assist you in starting. Try a breathing practice that includes an examination of your body and a mindfulness of your thoughts. This will help you identify and challenge the anxiety-inducing beliefs.

Find a comfortable position how to treat anxiety after surgery take a seat in. Breathe slowly and deeply for 4 count. Pay attention to your body sensations, particularly when you feel tension. Then, concentrate on a calming image or sound and try to relax your body.

Anxiety is a useful emotion in certain situations. However, it's crucial to identify when the feelings of fear or anxiety you experience aren't in line with the circumstances. Consult your physician if your symptoms are severe or disrupt your daily life. They might suggest medications or cognitive behavioral therapy (CBT) to help you manage your anxiety symptoms.