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

how to treat anxiety [Related Home Page]

Everyone experiences anxiety from time to time. It's an expected reaction to stress. If anxiety becomes a constant problem, it's important to see a doctor.

Your doctor can check for any medical issues that could cause your symptoms and recommend natural treatment depression anxiety if needed. You might also receive assistance in adjusting your lifestyle.

1. Pause for a moment

It's normal to feel anxious or worried from time to time. But if those anxiety is overwhelming, or they keep you from doing things that you usually do, you may suffer from an anxiety disorder.

Psychotherapy or medication can treat several anxiety disorders. Psychotherapy (also known as talk therapy) can help you develop healthy coping mechanisms and overcome mild anxiety treatment. It can include different techniques like cognitive behaviour therapy and response prevention. It could be combined with complementary methods of health, such as mindfulness and stress management. And it can be paired 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 to alleviate symptoms until other treatments begin to take effect. Research shows that cognitive behaviour therapy and other psychological treatments are more effective than medications in treating anxiety disorders.

There are many ways to reduce stress and relax, such as walking in nature or meditating deeply. Massage, acupuncture, and other techniques for relaxation can also be beneficial. Remember to eat a healthy diet and sleep enough.

2. Talk to a person you know

Support from friends and family can make a huge difference for people with anxiety. If you know someone who is struggling with anxiety, you can talk to them about how they feel and be a good friend.

DO discuss the way they feel, but don't make things like "it's not a huge problem" or "you should just get over it." These types of statements could make people feel worse because they minimize their struggles. Instead, try saying something like, "I'm sorry you have to endure this. I would like to have something I could do to assist you."

If your friend is struggling, you can ask them what kind of support they need. Some may want plenty of advice, while others prefer more emotional support. People with anxiety may struggle to understand why they react in the way they do, and it's crucial to be patient and recognize that their actions aren't rational.

If they haven't already It can be beneficial to encourage the person to seek professional assistance for therapy or medication when needed. You could also offer that they go to activities like yoga or hiking, which can help with stress and anxiety.

3. Exercise

Exercise can help you manage anxiety symptoms like anxiety, agitation, difficulty concentrating, and a feeling that you're out breath. In fact, the majority of experts agree that moderate physical activity is good for both mental and physical health.

Exercise can boost confidence and self-efficacy. According Albert Bandura's social cognitive theory of anxiety, people who have confidence levels high and self-efficacy are less likely to experience anxiety.

One study revealed that people who suffer from chronic anxiety experienced significant improvement in their symptoms when taking part in a group exercise program for 12 weeks. It is recommended to consult your physician prior to beginning any new exercise routine, especially if you are taking anti-anxiety medication.

If you find that focusing on your anxiety during exercise is too stressful, try the simple breathing technique instead. Place your hands on your stomach and chest. Find a comfortable spot to lie down or sit. Breathe deeply through your mouth, then inhale slowly through your nose. Repeat this for a few minutes or until your anxiety starts to decrease.

4. Eat a healthy diet

Eating whole, unprocessed food in a balanced diet can reduce anxiety. Complex carbohydrates, such as those found in whole vegetables and grains are metabolized slower than simple carbohydrates and aid to keep blood sugar levels stable and can help contribute to feelings of peace. Avoiding processed foods and drinking plenty of water can also help ease anxiety symptoms.

According to studies, omega-3 fatty acid consumption from fish such as mackerel, salmon and trout along with sardines as well as anchovies may help reduce anxiety symptoms. These healthy fats are high in eicosapentaenoic (EPA) and Docosahexaenoic (DHA), both of which reduce inflammation in the nervous system, increase serotonin and dopamine, and regulate neurotransmitters.

Magnesium is also a great aid to reduce anxiety symptoms. Green leafy vegetables, nuts and avocados are all high in magnesium. Researchers have found that mice who eat low magnesium diets have an increased tendency to exhibit anxiety-related behaviors.

In addition to eating healthy, a balanced diet, talking therapy and medication can also aid in reducing anxiety. If you have chronic or severe anxiety symptoms, it's important to consult an expert doctor or mental health professional. They will conduct a thorough psychological assessment and determine the most effective treatment for you.

5. Get enough sleep

Sleeping enough helps keep the anxiety at bay. It also helps you feel more resilient, so you can handle whatever life puts in front of you. Set a regular time to go to bed, reduce caffeine and other stimulants before going to bed, and use relaxation techniques such as deep breathing.

Talk to your doctor if you are having a hard time falling or sleeping. They can screen you for any health issues that may be underlying and recommend you to a mental health professional if necessary.

Anxiety is a normal component of the stress response that is designed to alert you to danger and encourage you to remain vigilant and organized. If the anxiety gets overwhelming and causes problems with your daily routine and activities, it can turn into anxiety disorder.

Psychotherapy and medication can aid you when you suffer from anxiety disorder. Your doctor may suggest cognitive behavioral therapy, which could assist you in changing your thinking about your fears and improve your coping skills. They might prescribe antidepressant or antianxiety drugs, like SSRIs such as escitalopram or fluoxetine, or tricyclics such as imipramine or Clomipramine for treating the underlying depression that can cause anxiety symptoms.

6. Relaxation techniques

Relaxation techniques can help you decrease stress and help you achieve a more peaceful state of mind. They can aid you in focusing on what is calming and increase your awareness of your body. They can be taught by mental health professionals or can be taught by yourself. On the internet, you can discover a variety of relaxation techniques, including guided meditation.

With a simple visualization and soothing sounds by using simple visualization and soothing sounds, you can relax your body and mind to relieve anxiety. The best method to accomplish this is to find a quiet space in which you can sit or lie down with ease and have no distractions. Try closing your eyes and focus on your breath. If your mind wanders, just gently return your attention to the breathing.

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

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

7. Meditation

Meditation is a powerful technique to help reduce anxiety. It allows you to explore your anxiety more deeply and helps create space around it. If you're new to meditating, it's helpful to find an audio or video guided meditation application that can help you get started. Try a breathing practice which includes the body scan and the awareness of your thoughts. This will help you recognize and confront anxiety-inducing beliefs.

Find a comfortable position to take a seat in. Breathe slowly and deeply for 4 counts. Pay attention to the sensations in your body, especially in areas where you feel tension. Then, you can focus on a soothing image or sound, and try to relax your body.

Anxiety is an unavoidable emotion that can be helpful in certain situations, but it's important to identify when your feelings of fear and dread are out of proportion with the circumstances. If your symptoms are serious and affect your daily routine, it's a good idea to talk to your doctor or therapist. They might suggest medication, cognitive behavioral therapy (CBT), or both, to help you manage anxiety symptoms.