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How to Reduce Anxiety Symptoms Anxiety can be difficult to manage, making it difficult to get to work or school and individuals are forced to avoid social events. This can result in isolation and depression. Treatments include medication and psychotherapy which includes cognitive behavioral therapy (CBT) and exposure response prevention (ERP) which entails exposing people slowly to things that trigger their anxiety with the guidance of a therapist. 1. Exercise regularly Exercise is beneficial to the body and mind. It can help decrease symptoms of anxiety, like mood swings and fatigue, by helping manage stress levels. If you don't exercise regularly, start gradually. Try adding a few quick workouts to your weekly schedule and gradually increasing your activity level. Choose activities that make you feel at ease and motivated, such as lifting weights, swimming or walking. If you don't like exercising on your own, find a fitness buddy to get you moving. Relaxation can help you manage your anxiety. Yoga or deep breathing exercises or a peaceful stroll in nature are all feasible. Try to cut back or stop smoking and reduce your intake of caffeine, alcohol and other substances that aggravate your anxiety. Ask your primary care provider to refer you to a mental healthcare professional who has treated anxiety disorders. Psychotherapy, like cognitive behavioral therapy (CBT) and exposure therapy can help you learn to challenge distorted or unhelpful anxious thoughts and behaviors. Drugs, like short-acting sedatives, or low doses of antidepressants, can also relieve anxiety if taken according to the directions. If you're interested in psychotherapy, call your insurance company and inquire what mental health services are covered under your plan. Then, do some research on the professionals in your area that specialize in anxiety. Be sure to look for providers that are in-network to avoid costly out-of-pocket costs, which may add to your anxiety. Be aware that anxiety is a common ailment and can be treated. So, don't hesitate to seek help if you require it. Treatment can help you overcome fears and live a more fulfilling and happy life. 2. Get enough sleep A restful night's sleep is vital for our mental and physical well-being. If anxiety is keeping you from a peaceful night's sleep, it may be time to speak with a mental health professional or doctor for techniques to manage anxiety. The stress of anxiety and the lack of sleep can negatively affect our mood, energy levels, and performance. Many people with anxiety disorders have trouble to fall asleep at night, or they wake up frequently throughout the night. This is often a result of the body's “flight-or-fight” response which causes our heart rate and blood pressure to rise when we feel threatened even when we're not actually in danger. This is because the amygdala, an area of our brain that is responsible for processing emotions and anxiety, is activated when we don't get enough sleep. This can result in a vicious cycle in which we are unable to sleep and are then anxious about it, which stops us from sleeping enough. While sleep is crucial for our overall wellbeing There are a variety of things we can do to improve our sleeping habits and decrease anxiety disorders. For example try to relax before going to bed by engaging in mindfulness or meditation exercises can help to ease anxiety and promote relaxation. Practiced breathing techniques that are measured can help to relax the nervous system by evening breathing which is often disturbed when we're anxious. It's also a good idea to consult a healthcare provider or mental health specialist if you have extreme anxiety. Your doctor will check you for any underlying medical conditions which may be contributing to your symptoms. They can then recommend treatment or medication if needed. 3. Identify your triggers For many who suffer from anxiety, certain events or thoughts can trigger their symptoms and make them feel overwhelmed. A mental health professional can help identify the triggers and guide you on how to manage them. This will help improve your anxiety management. The triggers for anxiety vary from individual to individual however, they usually start with personal experiences or a traumatizing experience. Fear of speaking in public, for example, can make many people anxious and nervous, but a trained therapist can show you how to overcome your anxieties. Stressful situations such as traveling or large crowds may cause anxiety. You can reduce anxiety by controlling these triggers. A healthy diet and sufficient sleep can reduce anxiety levels. A balanced diet contains complex carbohydrates, fruits and vegetables. Avoid alcohol and caffeine since they can trigger anxiety. Keep a food diary if you suffer from unexplained anxieties. It can help you identify possible triggers. Try to avoid eating sweet foods as they can trigger anxiety symptoms and cause blood sugar spikes. Mental health professionals can teach you mindfulness meditation and techniques for stress reduction to manage anxiety. However, if your anxiety is severe, or if it is affecting your daily life, medication may help reduce your symptoms. These medications can include selective serotonin reuptake inhibitors (SSRI's) or benzodiazepines. These drugs can be prescribed by a psychiatrist or doctor. It is important that you adhere to the prescriptions and don't stop using them without consulting your medical professional. Anxiety is a normal part of life, but it shouldn't be a factor that controls your life. A therapist can help restore your control and allow you to enjoy your life to the fullest. 4. Take a break Anxiety is a normal response to stressful events. If anxiety is experienced frequently and repeatedly by a person, it could be a sign that they have an anxiety disorder. These symptoms can cause difficulties in everyday life and cause problems with work, relationships and happiness. You can improve your perspective by stepping back from the circumstance that causes your anxiety. Try IamPsychiatry , breathing exercises, meditation or getting massages to soothe your mind and body. Eliminating alcohol and caffeine can also reduce anxiety. One of the most significant causes in anxiety disorders is being unable to express your feelings. This can lead to an insecurity about yourself and cause you to feel like others don't understand you. Being assertive can help you overcome this feeling. You can also seek out social support and talk to a mental health professional. If a scenario you are afraid of does happen, it can be difficult to overcome the anxiety. To break out of an anxiety-avoidance pattern, you must confront the situations that cause you to be anxious. You might feel a bit anxious initially, but you will learn to deal with the situation and gain confidence. For instance, if are afraid to speak in public, you can start by presenting your speech to family members and then slowly move up to larger audiences. While some people can manage their anxiety issues without medication, others require more help. A doctor or therapist can guide you in changing your thinking patterns and develop healthy coping strategies. If needed, they can prescribe medication or provide psychotherapy. It is possible to use medication for lessening the severity of your symptoms. 5. Talk with someone Anxiety can lead to feelings of isolation, so it's vital to reach out and offer your assistance. If you're struggling with anxiety, consider joining a support group to connect with others who have similar experiences. You can also get help and guidance through a mental health provider or therapist. The first step is to contact your primary care provider. If necessary, he/she they may refer you to a mental specialist. Some people with anxiety benefit from psychotherapy (sometimes called “talk therapy”), such as cognitive behavioral therapy, which teaches you to recognize and challenge your irrational thoughts. Others find relief through medication or other health-related techniques that are complementary like yoga or meditation. Remember that your family member or friend does not have a choice to be anxious. It's part of their character as is any other physical problem. Do not try to soothe their fears by using logic or reassure them. It can be difficult to convince someone that their fear is not rational. Particularly when it's a constant concern that they are unable to shake. If they're able to handle it If they're comfortable, you can speak with them about their anxiety on a regular basis. This could be via phone or video chat once a week, or simply checking in every day to check on how they're doing. It can provide them with a sense of community and a plan for their day. You can assist your loved one to manage their anxiety by reminding them to have a social life and spend time with friends. Encourage them to take time out from their work or home activities if they are feeling anxious. Instead suggest a few relaxing activities they can take part in. You can help them feel more grounded by taking a walk, or focusing on a particular activity.