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

How to Treat Anxiety

Everyone is anxious from time to time. It's a normal reaction to stress. However, if anxiety becomes chronic is the time to talk to an expert.

Your doctor can screen you for any medical condition that could cause your symptoms and recommend herbal treatment for anxiety if necessary. You might also receive assistance in adjusting your lifestyle.

1. Take a break

It's normal to feel anxious or anxious from time to at any given moment. If these feelings are overwhelming or prevent you from doing the things you do every day, you may have anxiety disorder.

Psychotherapy or medication can treat many anxiety disorders. Psychotherapy (also known as talk therapy) can aid in developing healthy coping mechanisms and overcome anxiety. It may involve a variety of methods like cognitive behaviour therapy and response prevention. It can be used in conjunction with complementary techniques such as stress management and mindfulness. It can also be used with changes in diet, exercise and support groups.

In certain instances your doctor may prescribe the use of a short course of tranquillisers or antidepressants in order to ease symptoms until other treatments begin to take effect. However, research suggests that psychological therapies, such as cognitive behavior therapy, are more effective in tackling anxiety disorders than medication alone.

There are a variety of ways you can reduce stress and relax, like taking a stroll in the woods or focusing on deep breathing. Massage and acupuncture can be beneficial. Remember to eat a healthy and balanced diet and get enough sleep.

2. Talk to a friend

The support of family and friends can make a huge difference for those suffering from anxiety. If you have a friend or loved one who is suffering from anxiety, speak to them and show your love.

Do discuss their emotions, but don't make statements like "it isn't much of a deal" and "you should let it go." These phrases minimize the difficulty and could make them feel more resentful. Instead try saying something like, "I'm sorry you have to go through this. I would like to have something I could do to help."

Ask your friend what kind of assistance they need if see them struggling. Some might need plenty of advice, while others may need more emotional support. Some people with anxiety are unable to comprehend why they react in the way they do, and it's crucial to be patient and recognize that their actions aren't rational.

It can be helpful to encourage them to seek out professional help, such as therapy or medication, if they don't already have one. You could also take them on activities that help reduce stress and anxiety, such as hiking or yoga.

3. Exercise

Exercise can help you calm anxiety symptoms such as restlessness, difficulty in concentrating, and a feeling that you are out of breath. In fact, most experts agree that moderate physical exercise is good for both physical and mental health.

The reasons for this are a bit hazy, but one theory is that exercise helps improve confidence in yourself and confidence. According Albert Bandura's social cognitive theory of anxiety, people who have confidence levels high and self-efficacy are less likely to experience anxiety.

In one study, people with chronic anxiety symptoms saw an improvement in their symptoms after taking part in a low-intensity 12-week 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 feel that the focus on your anxiety during exercise is stressful, consider a simple breathing practice instead. Place your hands on your stomach and chest. Find a comfortable place to lay down or sit. Exhale completely through your mouth and inhale deeply with your nose. Repeat this for a couple of minutes or until you feel your anxiety decreasing.

4. Eat a healthy diet

Consuming a 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. In addition, they help to keep blood sugar levels in check which can result in feelings of calm. Drinking plenty of water and avoiding processed foods can also reduce anxiety symptoms.

Research suggests that eating omega-3 fatty acids from fish, like mackerel, salmon, sardines as well as anchovies, trout and sardines, can ease symptoms of anxiety. These healthy fats are high in eicosapentaenoic (EPA) and Docosahexaenoic (DHA), both of which help reduce inflammation in the nervous system, increase serotonin, dopamine, and regulate neurotransmitters.

Magnesium can also help reduce anxiety symptoms. Green leafy vegetables, nuts and avocados are all high in magnesium. Researchers have found that mice who eat low magnesium diets exhibit an increase in anxiety-related behavior.

Therapy and medication together with healthy eating habits can reduce anxiety. If you experience severe anxiety treatment or persistent anxiety symptoms it is essential to talk with a psychiatrist or a medical professional. They can perform a thorough psychological assessment and determine the most effective treatment for you.

5. Sleep enough

Getting enough sleep helps keep the anxiety at bay. It also makes you feel more resilient, ensuring that you are able to handle whatever life throws at you. Set a regular time to go to bed. Limit caffeine and other stimulants, and practice relaxation techniques such as deep breathing.

Talk pills to treat anxiety your doctor when you're having trouble falling asleep or staying asleep. They can screen you for any health issues that may be underlying and recommend 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 motivate you to stay prepared and organized. If this feeling becomes overwhelming, and interferes in your daily life and activities, it can turn into anxiety disorder.

If you suffer from an anxiety disorder, medication and psychotherapy can help. Your doctor may recommend cognitive behavioral therapy to help improve your coping abilities and alter the way you view your fears. They may also prescribe antianxiety or antidepressant drugs, such as selective serotonin reuptake inhibitors (SSRIs) like tricyclic antidepressants like imipramine and clomipramine, to address the depression that is the root cause of the disorder and cause anxiety symptoms.

6. Relaxation techniques

Relaxation techniques can help you decrease stress and achieve a more calm state of mind. They can help you focus on the things that calm you and help you become more aware of your body. They can be guided by mental health professionals and can also be self-taught. On the internet, you can find a variety of relaxation techniques such as guided meditation.

Relax your mind and body by using simple visualisations and soothing sounds. Find a calm, comfortable spot to relax or sit down. Close your eyes and concentrate on your breathing. If your mind wanders take a moment to bring your attention back to your breathing.

It is also possible to use progressive muscle relaxation. This involves tensing and relaxing different muscles throughout your body. It is beneficial to begin with your toes, and then move up your body to be able to notice the difference between tension and relaxation.

You can also try autogenic relaxation, which is a type of relaxation that is based on self-hypnosis. This involves focusing on something that calms and relaxes you, like your favorite place or activities.

7. Meditation

Meditation is a proven method to help reduce anxiety. It creates space around your feelings of anxiety and allows you how to treat anxiety after surgery explore them more deeply. It's beneficial to begin with an app for guided meditation or video if you're new to. Try a breathing awareness practice that includes an examination of your body and a mindfulness of your thoughts. This will help you identify and challenge anxiety provoking beliefs.

Begin by finding a comfortable seated place. Breathe slowly and deeply for four counts. Be aware of your body sensations, particularly those that cause tension. Then, concentrate on a relaxing image or sound, and try to let your body relax.

Anxiety is a natural emotion that can be helpful in certain situations, but it's crucial to identify when your feelings of fear gerd and anxiety panic attacks treatment anxiety are out of proportion with the situation. Talk to your doctor when your symptoms are serious or disrupt your daily life. They may recommend medication or cognitive behavioral therapy (CBT) to help you manage your anxiety symptoms.