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How to Treat AnxietyEveryone feels anxious every now and then -- it's a natural response to stress. When anxiety becomes a chronic problem, it's essential to see a doctor.Your doctor can check you for any medical issues that may cause your symptoms and recommend treatment, if necessary. You might also receive assistance with changes to your lifestyle.1. Pause for a momentEveryone feels nervous or worried occasionally -- it's an expected part of life. If these feelings become overwhelming or hinder you from doing the things you do every day, you might be suffering from anxiety disorder.Psychotherapy or medication 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 that include cognitive behaviour therapy and response prevention. It can be used in conjunction with other techniques, such as stress management and mindfulness. It can also be combined with dietary changes, exercise and support groups.In certain instances, your doctor will prescribe an infrequent course of tranquillisers and antidepressants to reduce symptoms until other treatments take effect. However, research shows that psychological therapies, like cognitive behaviour therapy, are much more effective in treating anxiety disorders than medications alone.There are a variety of ways you can reduce stress and relax, like taking a stroll in the woods or practicing deep breathing. Massage and acupuncture can be beneficial. Be sure to eat a balanced diet and take enough rest.2. Talk to a person you knowThe support of family and friends can make a big difference for those suffering from anxiety. If you know someone who is struggling with anxiety, talk to them about their feelings and be a good friend.DO discuss how they feel, but don't say things like "it's not a huge issue" or "you ought to just forget about it." These phrases minimize the difficulty and can actually make them feel worse. Instead, try saying something like, "I'm sorry you have to go through this. I would like to do something I could do to assist you."Ask your friend what kind of assistance they need if see them struggling. Some might need lots of advice, while others would prefer more emotional support. Some people with anxiety struggle to understand why they react in the way they do, and it is important to be patient and recognize that their actions aren't rational.It can be beneficial to encourage them to seek help from a professional, such as therapy or medication If they don't have any already. You could also take them on activities that ease anxiety and stress like yoga or hiking.3. ExerciseExercise can help you relax anxiety symptoms such as fatigue, restlessness, difficulty concentrating, and a feeling that you're out of breath. Many experts agree that moderate exercise is good for your mental and physical health.Exercise can boost your confidence and self-efficacy. According to the social cognitive theory of anxiety developed by psychologist Albert Bandura, people with high self-efficacy are able to lower their worry and anxiety.One study found that people who suffer from chronic anxiety saw significant improvement in their symptoms participating in a low-intensity group exercise program for 12 weeks. However, it is important to consult your doctor before starting any new exercise routine particularly if you're taking anti-anxiety drugs.If you feel that you are focusing on your anxiety during exercise is stressful, consider the simple breathing technique instead. Place your hands on your chest and stomach. Find a comfortable place to lie down or sit. Breathe deeply through your mouth, then inhale deeply through your nose. Repeat this for a couple of minutes or until you feel less anxious.4. Eat a healthy dietEating a well-balanced diet of whole, unprocessed foods can help ease anxiety. Complex carbohydrates, such as those found in whole grains and vegetables, are metabolized more slowly than simple carbohydrates. Additionally, they help keep blood sugar levels steady, which can contribute to feelings of calmness. Avoiding processed foods and drinking plenty of water can help to reduce anxiety symptoms.Studies suggest that eating omega-3 fats from fish, such as mackerel, salmon as well as anchovies, trout and sardines, can reduce symptoms of anxiety. These healthy fats are abundant in eicosapentaenoic (EPA) and Docosahexaenoic (DHA), both of which reduce inflammation in the nervous system, increase serotonin and dopamine, and regulate neurotransmitters.Magnesium is a different nutrient that helps to ease anxiety symptoms. Green leafy vegetables, nuts and avocados are all rich in magnesium. Researchers have discovered that mice who eat low magnesium diets exhibit an increase in anxiety-related behavior.Talk therapy and medication, along with a healthy diet can reduce anxiety. If you have severe or persistent anxiety symptoms it is essential to talk with a psychiatrist or a medical expert. They can conduct an extensive psychological assessment and determine the most effective treatment option for you.5. Get enough sleepSleeping enough can help keep anxiety at bay. It also makes you feel more resilient, so you are able to handle whatever life can throw at you. Set a regular time for bed. Limit caffeine and other stimulants and practice relaxation techniques, such as deep breathing.If you have a persistently difficult to fall asleep or stay asleep, speak to your primary care doctor. They can check for any health issues that may be underlying and refer you to mental health professionals if necessary.Anxiety is a normal response to stress. It's designed to alert you to danger and motivate you to be organized and prepared. However, if this feeling gets overwhelming and becomes a hindrance to your daily activities it could develop into an anxiety disorder.If you have an anxiety disorder, medication and psychotherapy may help. Your doctor may recommend cognitive behavioral therapy to help improve your coping abilities and alter the way you think about your fears. They may also prescribe antianxiety or antidepressant medications, such as selective serotonin reuptake inhibitors (SSRIs) like tricyclic antidepressants, such as imipramine or Clomipramine to treat depression that is the root cause of the disorder and cause anxiety symptoms.6. Relaxation techniquesRelaxation techniques are an excellent method to relieve stress and feel more relaxed. They can aid you in focusing on what is calming and help you become more aware of your body. They can be taught by mental health professionals or taught by self-taught. You can find a vast variety of relaxation techniques online and include guided meditation.By using simple visualizations and calming sounds You can relax your body and mind to ease anxiety. The best method to accomplish this is to find a peaceful location in which you can lie down with ease and have no distractions. Close your eyes and concentrate on your breathing. If your mind wanders, gently bring your attention back to your breathing.You may also try progressive relaxation, where you tense and relax various groups of muscles in your body. It is beneficial to begin with the toes and then move up the body to see the differences between relaxation and tension.You could also try autogenic relaxation which is a kind of relaxation that involves the use of hypnosis. It involves focusing on something that makes you feel calm and relaxed like a favourite location or a particular activity.7. MeditationMeditation is among the most powerful techniques to reduce anxiety. It allows you to create space around the anxiety you feel and allows you to explore the anxiety more deeply. It's helpful to start with an app for guided meditation or video if you're a beginner. Try a breathing awareness exercise which includes the body scan and the awareness of your thoughts. This will help you identify and challenge the anxiety-inducing beliefs.Find treatment of anxiety to sit in. Breathe slowly and deeply for 4 count. Pay attention to the sensations you feel throughout your body, particularly where you feel tension. Then, focus on a soothing image or sound and try to relax your body.Anxiety is an emotion that is natural and can be helpful in certain situations, but you need to be aware of the signs that your feelings of anxiety and dread are out of proportion with the situation at hand. If your symptoms are serious and disrupt your daily life, it's a good idea to talk to your doctor or therapist. They might suggest medication, cognitive behavior therapy (CBT), or both to manage anxiety symptoms.