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

How to Treat Anxiety

Everyone feels anxious every now and then It's a natural reaction to stress. If anxiety treatment medicines becomes a constant problem, it's essential to seek out a physician.

Your doctor will be able to check for any medical issues that might trigger your symptoms and recommend treatment if needed. You can also seek help with lifestyle changes.

1. Pause for a moment

Everyone feels nervous or worried at times -- it's an expected part of life. If your anxiety is overwhelming or stop you from doing the things you usually do, you might be suffering from anxiety disorder.

The good news is that a lot of anxiety disorders can be addressed by medication or psychotherapy. Psychotherapy, also referred to as talk therapy can help you develop healthy coping strategies and overcome your anxiety. It can include a variety of methods, such as cognitive behaviour therapy and exposure response prevention. It could be combined with other complementary methods of health, such as mindfulness and stress management. It can also be combined with dietary changes, exercise and support groups.

In some instances your doctor may prescribe a short course of tranquillisers or antidepressants to ease symptoms until other treatments start to work. However, research suggests that psychological therapies, such as cognitive behaviour therapy, are much more effective in tackling anxiety disorders than medication alone.

There are numerous ways to reduce stress and feel more at ease, such as walking in nature or focusing on deep breathing. Massage, acupuncture, and other relaxation techniques can also be helpful. Remember to eat a balanced diet and get enough sleep.

2. Talk to a person you know

Support from friends and family can make a huge difference for people suffering from anxiety. If you know someone struggling with anxiety, talk to them about How To Treat Anxiety Naturally they feel and be a good friend.

DO discuss how they feel, but don't make things like "it's not a huge issue" or "you should just get over it." These kinds of statements could make people feel worse because they minimize their struggle. Try saying "I'm sorry that you're dealing with this." I would like to do something I could do to help."

Ask your friend what kind of assistance they require if you observe them struggling. Some people may require more guidance, while others want more emotional support. Some people suffering from anxiety are unable to comprehend why they react the way they do, therefore it's crucial to be patient and recognize that their responses are not rational.

It is helpful to encourage them to seek out professional help, such as therapy or medication, if they don't already have one. You can also encourage them to participate in activities that ease stress and anxiety like yoga or hiking.

3. Exercise

Exercise can help you manage anxiety symptoms like anxiety treatment without medicine, agitation, difficulty concentration, and the feeling that you're out of breath. In fact, the majority of experts agree that moderate physical activity is beneficial for physical and mental 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 social cognitive theory of anxiety, those who have confidence levels high and self-efficacy can reduce their anxiety.

In one study, people suffering from chronic anxiety experienced a significant improvement in their symptoms following participation in a 12-week low-intensity exercise program. However, it is important to consult with your physician prior to starting a new exercise regimen particularly if you're taking anti-anxiety medications.

If you find it difficult to focus on your anxiety while working out, try a simple breath practice instead. Place your hands on your stomach and chest. Find a comfortable spot to lie down or sit. Exhale completely through your mouth and inhale deeply through your nose. Repeat this for a couple of minutes or until you feel your anxiety decreasing.

4. Eat a healthy diet

Eating whole, unprocessed food in a balanced diet can help reduce anxiety. Complex carbohydrates, such as those found in whole grains and vegetables are metabolized slower than simple carbohydrates and help to maintain blood sugar levels which can lead to feelings of calm. Drinking plenty of water and avoiding processed foods can help to reduce anxiety symptoms.

According to research that have examined omega-3 fatty acids, consumption from fish such as salmon, mackerel and trout along with sardines as well as anchovies can reduce anxiety symptoms. These healthy fats are rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which can aid in reducing 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. Nuts, leafy greens and avocados are all high in magnesium. Studies have linked diets lacking in magnesium to anxiety-related behaviors in mice.

Therapy and medication together with eating a balanced diet, can help to reduce anxiety. If you experience chronic or severe anxiety symptoms, it's important to consult a psychiatrist or a medical specialist. They can conduct an exhaustive psychological assessment and help you determine the best treatment option for you.

5. Sleep enough

Sleeping enough can help keep anxiety at bay. You will also feel more resiliant and better equipped to deal with any situation that comes your way. Establish a regular bedtime. Reduce caffeine and other stimulants and practice relaxation techniques like deep breathing.

If you have a persistently difficult to fall asleep or stay asleep, talk to your primary care doctor. They can screen for health issues that are underlying and refer you to mental health professionals if necessary.

Anxiety is a normal component of the stress response, that is designed to alert you to danger and motivate you to remain vigilant and organized. However, if this feeling becomes overwhelming and disrupts your daily life, it can become an anxiety disorder.

If you suffer from an anxiety disorder, psychotherapy and medication can be helpful. Your doctor may recommend cognitive behavioral therapy to improve your coping capabilities and alter the way in which you think about your fears. They may prescribe antidepressant or antianxiety medications, such SSRIs like escitalopram and tricyclics such as imipramine or clomipramine to treat the underlying depression that can cause anxiety symptoms.

6. Relaxation techniques

Relaxation techniques can help you lower stress and attain a peaceful state of mind. They can help you focus on what calms and improve your awareness of the body. They can be guided by mental health professionals and can also be self-taught. On the internet, you can discover various relaxation techniques, including guided meditation.

By using simple visualizations and calming sounds, you can learn to calm your mind and body to reduce stress. The best way to do this is to find a peaceful space in which you can sit or lie down in a comfortable position with no distractions. Try closing your eyes and focusing on your breath. If your mind wanders, just gently return your focus to the breathing.

You can also try progressive muscle relaxation, where you contract and relax various groups of muscles in your body. Start with your toes and then gradually work your way up the body to see the difference between tension versus relaxation.

You could also try autogenic relaxation which is a type of relaxation that uses the use of hypnosis. This involves thinking about something that makes you feel calm and relaxed, such as a favorite location or a particular activity.

7. Meditation

Meditation is among the most effective methods to reduce anxiety. It allows you to explore your anxiety more deeply and helps create space around it. It's helpful to start with an app for guided meditation or video if you're a beginner. Try a practice that combines breathing awareness, a body scan, and mindfulness of your thoughts to help you recognize and challenge the negative beliefs that cause anxiety symptoms and treatment.

Begin by finding a comfortable seated position. Breathe deeply and slowly for a total of 4. Be aware of your body's sensations, specifically where you feel tension. Then, focus on a soothing image or sound and attempt to let your body relax.

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 anxiety are not in line with the circumstances. Consult your physician when your symptoms are serious or interfere with your everyday life. They might suggest medication, cognitive behavioral therapy (CBT), or both to manage anxiety symptoms.