• 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 chronic issue, it's time to consult a doctor.

Your doctor can screen for any medical issues that could cause symptoms, and suggest treatment for anxiety and depression near me if required. You can also seek help with lifestyle modifications.

1. Pause for a moment

It's normal to feel nervous or worried from time to at any given moment. However, if these anxiety is overwhelming, or prevent you from doing the things you usually do, you may be suffering from an anxiety disorder.

Psychotherapy or medication can treat various anxiety disorders. Psychotherapy (also called talk therapy) can aid in developing healthy coping strategies and overcome anxiety. It could include a range of methods, such as cognitive behavior therapy and exposure response prevention. It can be used in conjunction with other techniques, such as stress management and mindfulness. It can also be combined with exercise, diet changes and support groups.

In some instances your doctor may prescribe an infrequent course of tranquillisers and antidepressants to reduce symptoms until other treatments take effect. However, research has shown that psychological therapies, like cognitive behavior therapy, are more effective in tackling anxiety disorders than medications alone.

There are numerous ways to lessen stress and relax, such as walking in nature or meditating deeply. Acupuncture and massage are also beneficial. Remember to eat a healthy diet and get enough rest.

2. Talk to a person you know

Many people with anxiety find that the support of their friends and family members makes an enormous difference. If you have an acquaintance or loved one who is suffering from anxiety speak to them and show your support.

Do talk about your emotions, but don't say things like "it isn't much of an issue" and "you should let it go." These kinds of statements can make them feel worse as they try to minimize their struggle. Instead, try saying something like, "I'm sorry you have to go through this. I wish there was something I could do to help."

If you know someone who is struggling, try asking them what kind of support they need. Some people may need some more advice and others may require more emotional support. Some people suffering from anxiety have a hard time understanding why they react in the way they do, so it's important to be patient and understand that their reactions aren't rational.

If they haven't you can help to encourage them to seek out professional assistance like therapy or medication when needed. You can also suggest the opportunity to take them to events like hiking or yoga, that will help reduce stress and anxiety.

3. Exercise

Exercise can help you calm anxiety symptoms such as anxiety, agitation, difficulty concentration, and the feeling that you are out of breath. In fact, the majority of experts agree that moderate exercise is beneficial for both mental and physical health.

The reasons behind this aren't clear, but one theory is that exercise helps improve confidence in yourself and confidence. According Albert Bandura's socio-cognitive theory of anxiety, those who have confidence levels that are high and self-efficacy may be able to reduce their anxiety.

In one study, individuals who suffer from chronic anxiety issues saw a significant improvement in their symptoms after participating in a 12-week low-intensity exercise program. You should always consult with your doctor before beginning a new exercise program particularly if you are taking anti-anxiety medications.

If you find it stressful to concentrate on your anxiety while working out you can try a simple breath practice instead. Start by finding a comfortable place to lie down and put your hands on your stomach or chest. Breathe deeply through your mouth and then inhale slowly through your nose. Do this for a few minutes or until you feel less anxious.

4. Eat a healthy diet

Consuming whole, unprocessed foods in a balanced diet can help reduce anxiety. Complex carbohydrates, like those found in vegetables and whole grains are metabolized slower than simple carbohydrates, and they help to keep blood sugar levels stable which can result in feelings of peace. Avoiding processed foods and drinking plenty of water can also help ease anxiety symptoms.

According to studies, omega-3 fatty acid consumption from fish like salmon, mackerel and trout, along with sardines and anchovies can reduce anxiety symptoms. These healthy fats include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which can help to reduce inflammation in the brain, increase dopamine and serotonin production and regulate neurotransmitters that transmit signals to your nervous system.

Magnesium can also help reduce anxiety symptoms. Foods that are high in magnesium include avocados, leafy greens and nuts. Researchers have discovered that mice with low magnesium diets exhibit an increase in anxiety-related behavior.

Talk therapy and medications as well as a healthy diet can help reduce anxiety. Talk to a mental health professional or a doctor if you are experiencing chronic or severe symptoms of anxiety. They can conduct an exhaustive psychological assessment and help you determine the best treatment for social anxiety treatment option for you.

5. Sleep enough

Sleeping enough can help reduce anxiety. It also helps you feel more resilient, ensuring that you are prepared for whatever life throws at you. Try to set a consistent time for bed, avoid caffeine and other stimulants prior to going to bed, and use relaxation techniques such as deep breathing.

If you're having a difficult time falling asleep or staying asleep, speak to your primary care doctor. They will be able to check you for health issues that are underlying and refer you to a psychiatrist or mental health professional when needed.

Anxiety is part of the normal stress response. It's intended to warn you of danger and motivate you to be organized and prepared. However, when this feeling becomes overwhelming and disrupts your daily life, it can become an anxiety disorder.

If you suffer from anxiety disorder, psychotherapy and medication can be helpful. Your doctor may recommend cognitive behavioral therapy, which can change your thinking about your fears and enhance your coping abilities. They may also prescribe antidepressant and antianxiety drugs, like SSRIs such as escitalopram, fluoxetine, or tricyclics such as imipramine or Clomipramine for treating anxiety disorders the underlying depression which can contribute to anxiety symptoms.

6. Relaxation techniques

Relaxation techniques can help you reduce stress and attain a peaceful state of mind. They can help you to concentrate on what is relaxing and improve your awareness of the body. They can be taught by mental health professionals or self-taught. You can find a wide range of relaxation methods online that include guided meditation.

You can relax your body and mind using simple visualizations and soothing sounds. The best method to accomplish this is to find a tranquil location in which you can lie down in a comfortable position with no distractions. Try closing your eyes and focusing on your breath. If your thoughts wander, just gently return your attention to the breathing.

You may also try progressive relaxation, in which you tense and then relax different groups of muscles in your body. Start with your toes, and then move up your body to notice the difference between tension and relaxation.

You can also try autogenic relaxation that is a kind of relaxation that is based on self-hypnosis. It involves focusing on something that will make you feel calm and relaxing like a favorite place or a particular activity.

7. Meditation

Meditation is among the most effective methods to help reduce anxiety. It creates space around your feelings of anxiety and allows you to explore the anxiety more deeply. If you're a novice to meditation, it's helpful to find a guided meditation video or app to help you start. Try a method that incorporates breathing awareness, a body scan, and mindfulness of thoughts to help you identify and challenge your anxiety-inducing beliefs.

Find a comfortable position to sit in. Breathe slowly and deeply for four counts. Be aware of the sensations that you feel in your body, especially where you feel tension. Concentrate on a soothing image or sound and let your body relax.

Anxiety can be a helpful emotion in certain situations. However, it's important to recognize the signs that the feelings of anxiety or anxiety you experience are not in proportion to the situation. Talk to your doctor if your symptoms are severe or disrupt your daily life. They might suggest medication, cognitive behavior therapy (CBT), or both to manage anxiety symptoms.