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How to Treat Anxiety 
 
Everyone experiences anxiety at times. It’s a normal reaction to stress. However, if anxiety becomes a persistent issue, it’s time to consult an expert. 
 
Your doctor can screen you for any medical conditions that may cause your symptoms and suggest treatment if needed. You can also get help by modifying your lifestyle. 
 
1. Take a break 
 
It’s normal to feel nervous or worried from time to the moment. If these feelings are overwhelming or stop you from doing the things you normally do, then you may have anxiety disorder. 
 
The positive side is that many anxiety disorders can be addressed 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, including cognitive behaviour therapy and exposure response prevention. It can be combined with complementary techniques such as mindfulness and stress management. It can be paired with exercise and diet changes as well as support groups. 
 
In certain situations, a doctor might prescribe a short-term course of tranquillisers and antidepressants to ease symptoms while other treatments are being implemented. Research shows that cognitive behaviour therapy and other psychological treatments are more effective than medication in treating anxiety disorders. 
 
 
There are a variety of ways you can reduce stress and let yourself relax, for example taking a stroll in the woods or focusing on deep breathing. Acupuncture and massage are also helpful. Remember to eat a healthy diet and get enough sleep. 
 
2. Talk to a friend 
 
Many people who have anxiety discover that the support of friends and loved ones can make an enormous difference. If you know someone who is struggling with anxiety, talk to them about how they’re feeling and show them your support. 
 
DO discuss how they feel, but do not say things like “it’s not a big deal” or “you should just get over it.” These kinds 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 would love to help in any way. 
 
If you know someone who is struggling, try asking them what kind of support they need. Some people may need more guidance, while others want more emotional support. Certain people suffering from anxiety are unable to understand why they behave in the way that they do. It is important to be patient, and to understand that their reactions aren’t rational. 
 
If they don’t have it, it can be helpful to encourage them to seek out professional assistance, such as therapy or medication, if necessary. You could also take them on activities that reduce stress and anxiety, such as yoga or hiking. 
 
3. Exercise 
 
If you suffer from anxiety-related symptoms, such as anxiety, insomnia, or a feeling of breathlessness exercising can help you calm them. The majority of experts agree that moderate exercise is good for your physical and mental health. 
 
The reasons behind this are complex 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 levels of self-efficacy are able to lower their worry and anxiety. 
 
A study showed that those who suffer from chronic anxiety showed significant improvement in their symptoms when taking part in a low-intensity group exercise program for 12 weeks. It is recommended to consult your physician prior to starting a new exercise program particularly if you are you are taking anti-anxiety drugs. 
 
If you find that focusing on your anxiety while exercising is stressful, consider a simple breathing practice instead. Place your hands on your chest and stomach. Find a comfortable spot to lie down or sit. Inhale deeply through your nose, then exhale through your mouth, making sure to fill your lungs completely. Do this for several minutes or until you feel your anxiety begins to diminish. 
 
4. Eat a healthy diet 
 
A balanced diet consisting of unprocessed, whole foods can ease anxiety. Complex carbohydrates such as those found in whole vegetables and grains are metabolized slower than simple carbohydrates and help to keep blood sugar levels stable, which can contribute towards feelings of calm. Drinking plenty of fluids and avoiding processed food items can help reduce anxiety symptoms. 
 
According to studies the consumption of omega-3 fatty acids from fish like salmon, mackerel and trout as well as sardines and anchovies may help reduce anxiety symptoms. These healthy fats include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which can help reduce inflammation in the brain, increase dopamine and serotonin production, and regulate neurotransmitters that send signals to the nervous system. 
 
Magnesium is yet another nutrient which can help to reduce anxiety symptoms. Leafy greens, nuts and avocados are all rich in magnesium. Researchers have discovered that mice with low magnesium diets have an increased tendency to exhibit anxiety-related behaviors. 
 
In addition to eating healthy food, talking therapy and medication can also help with anxiety. Talk to an expert in mental health or a doctor if you are experiencing extreme or persistent symptoms of anxiety. They can provide an exhaustive psychological assessment and help you determine the best treatment option for you. 
 
5. Get enough sleep 
 
A good night’s sleep can help reduce anxiety. It also makes you feel more resilient, so you are able to handle whatever life puts in front of you. Try to set a consistent time for bed, avoid caffeine and other stimulants before going to bed, and practice relaxation techniques like breathing deeply. 
 
If you are having a difficult sleeping or staying asleep, consult your primary care physician. They can check for health issues that are underlying and refer you to mental health professionals if necessary. 
 
Anxiety is the normal stress response. It’s designed to warn you of danger and help you stay organized and prepared. But, if the anxiety gets overwhelming and becomes a hindrance to your daily life it can turn into an anxiety disorder. 
 
Psychotherapy and medications can help you in the event that you suffer from anxiety disorder. Your doctor may recommend cognitive behavioral therapy, which can change the way you think about your fears and improve your coping skills. They may also prescribe antidepressant or antianxiety medications, such SSRIs like escitalopram and fluoxetine, or tricyclics like imipramine and clomipramine to treat the underlying depression that can cause anxiety symptoms. 
 
6. Relaxation techniques 
 
Relaxation techniques are a wonderful way to ease anxiety and relax. They can help you to focus on what soothes you and increase your awareness of your body. They can be taught by mental health professionals and can also be learned by yourself. You can find a wide range of relaxation methods online and include guided meditation. 
 
Relax your body and mind using simple visualizations and soothing music. Find a calm, comfortable place to sit or lay down. Try closing your eyes and focusing on your breath. If your mind wanders to other thoughts, simply return your attention to the breathing. 
 
It is also possible to use progressive muscle relaxation. This involves tensing and then relaxing different groups of muscles in your body. It is helpful to begin with your toes, and then move your body upwards, so you can notice the difference between tension and relaxation. 
 
You can also try autogenic relaxing which is a type of relaxation that involves the process of hypnosis. This involves focusing your attention on something that relaxes and calms you, such as your favorite place or exercise. 
 
7. Meditation 
 
Meditation is a proven method to help reduce anxiety. It creates 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 new to. Try a breathing awareness practice that involves the body scan and the awareness of your thoughts. alternative treatments for anxiety will help you identify and challenge anxiety provoking beliefs. 
 
Begin by settling into a comfortable place. Breathe deeply and slowly for a count of 4. Be aware of your body’s sensations, especially where you feel tension. Then, focus on a calming image or sound and try to let your body relax. 
 
Anxiety is a natural emotion that can be helpful in some situations, but it’s crucial to be aware of the signs that your feelings of anxiety and anxiety are out of proportion with the situation at hand. If your symptoms are severe and interfere with your daily life it’s best to speak with your doctor or therapist. They may recommend medication, cognitive behavior therapy (CBT), or both to manage anxiety symptoms.