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

How to Treat Anxiety

Everyone feels anxious every now and then -- it's a natural response to stress. But when anxiety becomes a persistent issue it's time to consult a doctor.

Your doctor can screen you for any medical condition which could be causing your symptoms and suggest treatment if needed. You may also find help with changes to your lifestyle.

1. Pause for a moment

Everyone is worried or nervous occasionally -- it's something that's normal. If your anxiety is overwhelming or prevent you from doing the things you normally do, then you may have anxiety disorder.

The good news is that a lot of anxiety disorders can be treated through psychotherapy or medication. Psychotherapy (also called talk therapy) can aid in developing healthy coping mechanisms and overcome anxiety. It may include a variety of techniques, such as cognitive behavior therapy and response prevention. It can be combined with complementary techniques such as mindfulness and stress management. It can be paired with exercise and diet changes and support groups.

In some instances, your doctor will prescribe the use of a short course of tranquillisers or antidepressants to ease symptoms until other alternative treatments for anxiety 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 many ways to reduce stress and relax by taking a walk in nature or practicing deep breathing. Massage and acupuncture can be beneficial. Remember to eat healthy and rest enough.

2. Talk to a friend

The support of family and friends can make a big difference for people with anxiety. If you know someone struggling with anxiety, try talking to them about how they feel and be a good friend.

DO discuss how they feel, but don't say things like "it's not a huge issue" or "you should just get over it." These statements minimize their struggle and may make them feel more resentful. Instead, try saying something like, "I'm sorry you have to endure this. I wish there was something I could do to assist you."

If you know someone who is struggling, you can ask them what kind of help they require. Some people might require some more advice, while others want more emotional support. Some people suffering from anxiety have a hard time understanding why they react the way they do, therefore it's important to be patient and understand that their reactions aren't rational.

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

3. Exercise

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

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

In one study, those suffering from chronic anxiety experienced an improvement in their symptoms after participating in a 12-week low-intensity exercise program. You should always consult with your physician prior to starting any new exercise routine especially if you are taking anti-anxiety medications.

If you find it stressful to be focused on your anxiety while exercising or doing other activities, try a simple breathing practice instead. Begin by finding a comfy spot to sit or lay down and place your hands on your stomach or chest. Inhale deeply through your nose, then exhale through your mouth, ensuring that your lungs are filled to the max. Do this for several minutes or until your anxiety begins to diminish.

4. Eat a healthy diet

Eating a well-balanced diet of whole, unprocessed 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 help to keep blood sugar levels in check which can lead to feelings of calmness. Avoiding processed foods and drinking plenty of fluids can also help ease anxiety symptoms.

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

Magnesium can also help reduce anxiety symptoms. Leafy greens, nuts and avocados are all abundant in magnesium. Studies have linked diets lacking in magnesium with increased anxiety-related behaviors in mice.

Talk therapy and medication together with healthy eating habits can help to reduce anxiety. See a mental health professional or doctor if you experience chronic or severe symptoms of anxiety. They will conduct a thorough psychological assessment and determine the most effective treatment for you.

5. Sleep well

Sleeping enough helps to reduce anxiety. It also helps you feel more resilient, so you are able to handle whatever life can throw at you. Establish a regular time to go to bed. Avoid caffeine and other stimulants, and use relaxation techniques such as deep breathing.

If you're having a difficult to fall asleep or stay asleep, talk to your primary care doctor. They can screen for any health issues that may be underlying and refer you to mental health professionals if needed.

Anxiety is a normal part of the stress response, which is designed to alert you to danger and encourage you to be prepared and organized. If this feeling is overwhelming and interferes with your daily activities and activities, it can turn into anxiety disorder.

If you suffer from anxiety disorder, psychotherapy and medication can help. Your doctor might recommend cognitive behavioral therapy, which could change the way you think about your fears and increase your coping skills. They might also prescribe antidepressant or antianxiety medications, such SSRIs such as escitalopram, tricyclics such as imipramine or Clomipramine for treating the underlying depression that can cause anxiety symptoms.

6. Relaxation techniques

Relaxation techniques are an excellent way to ease tension and feel more at peace. They can assist you in focusing on what is calming and increase your awareness of your body. They can be guided by mental health professionals, and can also be learned by yourself. Online, you can find various relaxation techniques including guided meditation.

With a simple visualization and soothing sounds, you can learn to calm your mind and body to ease anxiety. Find a quiet, comfy place to sit or lie down. Close your eyes and focus on your breathing. If your thoughts wander, just gently return your attention to breathing.

You can also try progressive muscle relaxation. This involves tensing and then relaxing various muscles throughout your body. Start with your toes, and then gradually work your way up the body to observe the difference between tension and relaxation.

You might also consider autogenic relaxation, which is a form of relaxation that uses the process of hypnosis. It involves focusing on something that will make you feel relaxed and calm, such as a favorite location or a particular activity.

7. Meditation

Meditation is a proven method to ease anxiety. It allows you to create space around your feelings of anxiety and allows you to explore your anxiety more deeply. It's helpful to start with an app for guided meditation or video if you're a beginner. Try a breathing practice that involves a body scan and mindfulness of your thoughts. This will help you identify and confront anxiety-inducing beliefs.

Start by settling into a comfortable place. Breathe in deeply and slowly for a count of 4. Be aware of your body's sensations, especially where you feel tension. Then, concentrate on a soothing image or sound and attempt to relax your body.

Anxiety is a useful emotion in certain situations. However, it's important pills to treat anxiety be aware of when the feelings of fear or anxiety you feel are not in proportion to the circumstances. Talk to your doctor when your symptoms are severe or disrupt your daily life. They might suggest medication or cognitive behavior therapy (CBT) to manage your treat anxiety without medication symptoms.