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

How to Treat Anxiety

Everyone experiences anxiety from time to time. It's normal to feel anxious in response to stress. When anxiety becomes a chronic problem, it's essential to consult a doctor.

Your doctor can check for any medical conditions that might trigger symptoms, and suggest best treatment for social anxiety disorder if required. You can also seek help with lifestyle modifications.

1. Take a break

Everyone feels nervous or worried at times -- it's something that's normal. However, if these anxieties are overwhelming or they keep you from doing the things you normally do you might be suffering from an anxiety disorder.

The use of medication or psychotherapy can treat various anxiety disorders. Psychotherapy, also referred to as talk therapy, can help you learn healthy ways to cope and conquer anxiety. It may include a variety of methods, such as cognitive behaviour therapy and exposure prevention. It could be paired with complementary health techniques, such as mindfulness and stress management. It can also be combined with exercise, diet changes and support groups.

In some cases, your doctor will prescribe an infrequent course of tranquillisers or antidepressants in order to ease symptoms until other treatments take effect. Research suggests that cognitive behavior therapy and other psychological treatments are more effective than medications for treating anxiety disorders.

There are numerous ways to ease stress and relax, such as going for a walk in nature or focusing on deep breathing. Massage and acupuncture are also helpful. Remember to eat a balanced diet and get enough sleep.

2. Talk to a person you know

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

DO talk about what they feel, but don't make things like "it's not a huge deal" or "you ought to just forget about it." These statements can make them feel worse because they minimize their struggles. Try to say "I'm sorry that you have to deal with this." I'd like to be able to help in any way.

Ask your friend what kind of assistance they need if notice them struggling. Some people might require some more advice and some may need more emotional support. Some people with anxiety are incapable of understanding why they react in the way that they do. It is crucial to be patient and to recognize that their actions are not rational.

If they don't have it, it can be helpful to encourage the person to seek professional help for medication or therapy, if necessary. You could also offer that they go to activities like yoga or hiking, which can aid in reducing stress and anxiety.

3. Exercise

If you suffer from anxiety treatment without medicine symptoms like anxiety, insomnia, or a feeling of being breathless exercise can help to reduce anxiety symptoms. In fact, the majority of experts agree that moderate physical activity is beneficial for both mental and physical health.

The reasons for this aren't clear However, one theory is that exercising improves your self-efficacy and confidence. According to the theory of anxiety that was developed by psychologist Albert Bandura, people with high levels of self-efficacy are able to reduce their level of worry and anxiety.

In one study, those with chronic anxiety symptoms saw a significant improvement in their symptoms after participating 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 are taking anti-anxiety medications.

If you find it difficult to focus on your anxiety when exercising you can try a simple breath practice instead. Start by finding a comfortable spot to sit or lie down and put your hands on your chest or stomach. Inhale deep through your nose and exhale through your mouth, making sure to fill your lungs completely. Repeat this for several minutes or until your anxiety starts to diminish.

4. Eat a healthy diet

Consuming whole, unprocessed foods in a balanced diet can help reduce anxiety. Complex carbohydrates like those found in whole grains and vegetables are metabolized slower than simple carbohydrates, and can help to maintain blood sugar levels, which can contribute towards feelings of calm. Avoiding processed foods and drinking plenty of fluids can also help ease anxiety symptoms.

Studies suggest that consuming omega-3 fatty acids from fish, including salmon, mackerel, sardines trout, anchovies and mackerel can help improve symptoms of anxiety. These healthy fats are abundant in eicosapentaenoic (EPA) and Docosahexaenoic (DHA), both of which help reduce inflammation in the nervous system, increase serotonin, dopamine, and regulate neurotransmitters.

Magnesium is a different nutrient that can help to reduce anxiety symptoms. Magnesium-rich foods include avocados, leafy greens and nuts. Researchers have found that mice that consume low amounts of magnesium exhibit an increase in anxiety-related behavior.

In addition to consuming healthy, a balanced diet, talking therapy and medication can aid in reducing anxiety. Consult an expert in mental health or doctor if you have chronic or severe symptoms of anxiety. They can provide an exhaustive psychological assessment and determine the most effective alternative treatment for Depression and Anxiety option for you.

5. Sleep well

A good night's sleep can help reduce anxiety. You will also feel more resiliant and better equipped to manage any challenge that may come your way. Try to establish a consistent bedtime, limit caffeine and other stimulants before going to bed, and try relaxation techniques such as breathing deeply.

If you have a persistently difficult sleeping or staying asleep, speak to your primary care physician. They will be able to check you for health issues that are underlying and refer you to a mental health professional if needed.

Anxiety is a normal component of the stress response, which is designed to warn you of danger and urge you to stay prepared and organized. However, when this feeling becomes overwhelming and disrupts your daily activities it can turn into an anxiety disorder.

Psychotherapy and medication may help you in the event that you suffer from an anxiety disorder. Your doctor may recommend cognitive behavioral therapy, which can help you change the way you think about your fears and increase your coping skills. They can prescribe antidepressant or antianxiety medications, such SSRIs such as escitalopram, tricyclics like imipramine and clomipramine to treat the underlying depression which can contribute to anxiety symptoms.

6. Relaxation techniques

Relaxation techniques are a wonderful method to relieve tension and relax. They can help you focus on what soothes you and improve your awareness of the body. They can be facilitated by mental health professionals and can also be learned by yourself. There is a wide range of relaxation techniques on the internet that include guided meditation.

You can relax your body and mind using simple visualizations and soothing sounds. The best natural treatment for anxiety method to accomplish this is to find a quiet space in which you can sit or lie down comfortably with minimal distractions. Close your eyes and focus on your breathing. If your mind wanders take a moment to bring your attention back to your breathing.

You may also try progressive relaxation, where you tense and then relax various groups of muscles in your body. Begin with your toes and then work up the body to notice the difference between tension and relaxation.

You may also try autogenic relaxation which is a form of relaxation that is based on self-hypnosis. This involves thinking about something that will make you feel calm and relaxed, such as a favorite spot or activity.

7. Meditation

Meditation is an effective method to ease anxiety. It creates space around your anxiety and allows you to explore them more deeply. If you're new to meditating, it's helpful to find a guided meditation video or app that can help you start. Try a meditation that incorporates breathing awareness, a body scan, and mindfulness of thoughts to help you recognize and challenge the negative beliefs that cause anxiety.

Find a comfortable position to place yourself in. Breathe in deeply and slowly for a count of 4. Pay attention to your body's sensations, especially where you feel tension. Concentrate on a soothing sound or image and allow your body to ease into relaxation.

Anxiety is an emotion that is natural and can be beneficial in certain situations, but it's important to be aware of the signs that your feelings of anxiety and dread are not in line with the situation at hand. If your symptoms are severe and disrupt your daily routine it's a good idea speak with your doctor or therapist. They may recommend medication, cognitive behavioral therapy (CBT), or both to manage anxiety symptoms.