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How to Reduce Anxiety Symptoms Anxiety can be debilitating, making it hard to get to school or work, and making people avoid social gatherings. This can lead people to become lonely and develop clinical depression. Treatments include medication and psychotherapy which includes cognitive behavioral therapy (CBT) and exposure response prevention (ERP), which entails exposing people slowly to objects that cause anxiety with the guidance of an experienced therapist. 1. Exercise regularly Exercise is good for the body and mind. It can reduce symptoms of anxiety, such as mood swings and fatigue, by helping manage stress levels. If you don't exercise regularly, begin slowly. Try adding a few quick workouts to your weekly schedule and gradually increasing your level. Find activities that are motivating like swimming, walking or weightlifting. If you don't like exercising on your own, find a fitness buddy to help you get moving. Relaxation can help reduce anxiety. Yoga or deep breathing exercises or a peaceful stroll in the woods are all options. Make an effort to reduce or quit smoking and reduce your intake of alcohol, caffeine, and other substances that may increase anxiety. Ask your primary care provider to recommend you to a mental health professional who has treated anxiety disorders. Psychotherapy, like cognitive behavioral treatment (CBT) or exposure therapy can help you to overcome anxiety-related behaviors that are unhelpful or distorted and thoughts. Medicines, such as short-acting sedatives, or low doses of antidepressants can also reduce anxiety when used as directed. If you are interested in seeking psychotherapy, check with your insurance provider to determine what mental health services your plan covers. Then, do some research on the professionals in your area that specialize in anxiety. Search for providers who are in-network to avoid costly out-of-pocket expenses that may increase anxiety. Remember that anxiety is a very common condition that can be treated. So, don't hesitate to seek the help you need. Treatment can help you overcome fears and lead a more fulfilled and happy life. 2. Sleep enough A restful and peaceful night is vital to our physical and mental well-being. If you are experiencing anxiety that is hindering you from getting a restful night's sleep, it may be time to speak with a mental health professional or physician for anxiety-related treatment. Both anxiety and lack of sleep negatively impact our mood, energy levels, and performance. Many people suffering from anxiety disorders have trouble to sleep at night or wake up frequently throughout the night. This is usually due to the body's “flight or fight” response. Our heart rate and blood pressure increase when we feel threatened, even when we're not actually in danger. The amygdala (a part of the brain that is responsible for emotional processing, such as worry) is activated when we don't sleep enough. This can create a vicious cycle where we can't sleep, so we worry about not being enough sleep, which further prevents us from getting enough sleep. Sleep is important for our overall well-being, but there are many ways we can improve our sleep habits and lessen anxiety disorders. For example, trying to relax before bed with mindfulness or meditation exercises can help reduce stress and promote relaxation. By calming the nervous system, you can utilize breathing techniques that are measured. This helps to regulate your breathing, which can be disturbed when we are anxious. If you're suffering from anxiety that is severe it's a good idea for you to speak with an expert in mental health or a healthcare provider. Your healthcare provider will screen you for any underlying medical conditions which may be contributing to your symptoms. They can then recommend therapy or medication if they feel it is necessary. 3. Find out your triggers Certain thoughts or situations can trigger anxiety symptoms in many people. They can feel overwhelmed. A mental health professional can assist you to identify the triggers and guide you on how to manage them. This will improve your anxiety management. The triggers for anxiety differ from person to person however, they usually begin with personal experience or a traumatizing experience. A fear of public speaking, for example, can make many people anxious and nervous, but a skilled therapist can teach you how to overcome your anxiety. Another trigger for anxiety is exposure to stressful situations, like crowds or travel. You can decrease anxiety by controlling these factors. A balanced diet and enough sleep can also reduce anxiety levels. A balanced diet includes complex carbohydrates, fruits, and vegetables. Avoid alcohol and caffeine because they can cause anxiety. Keep a food diary if you suffer from unexplained anxiety. It will help you pinpoint possible triggers. Try to stay away from sweet foods as they can trigger anxiety symptoms and trigger blood sugar spikes. A mental health professional can instruct you on methods to reduce stress and mindfulness meditation to help manage anxiety If your anxiety is severe or interferes with your daily life medications may be required to reduce your symptoms. Treatments include selective serotonin-reuptake inhibitors (SSRIs) or benzodiazepines. These drugs can be prescribed by a psychiatrist or your doctor. It is important that you adhere to the prescriptions and do not stop using them without consulting your healthcare provider. Anxiety is a normal part of life, but it shouldn't be a factor that controls your life. A therapist can help you restore your control and let you live your life to the fullest. 4. Pause for a moment Anxiety is a normal response to stressful events. However, if someone is experiencing it frequently and consistently, it may be a sign of an anxiety disorder. These symptoms can cause issues in daily life and can interfere with relationships, work and happiness. You can gain perspective by stepping away from the circumstance that causes your anxiety. Try yoga, breathing exercises, meditation or getting a massage to calm your body and mind. Eliminating alcohol and caffeine can also help to reduce anxiety. One of the main causes in anxiety disorders is the inability to express your emotions. This can lead to an insecurity about yourself and make you feel like people don't get it. Being assertive can help you overcome this feeling. You can also seek out social assistance and consult an expert in mental health. It can be difficult to overcome anxiety when the outcome you feared actually happens. To break out of the cycle of anxiety avoidance you must face the situations that cause you to be anxious. You might feel a bit anxious at first, but you will learn to manage the situation and gain confidence. If you're scared to speak in front of a large audience it is possible to begin with your family members and gradually increase the size of the audience. Many people require additional assistance to manage their anxiety disorder. A doctor or therapist will help you change the way you think and develop healthy coping techniques. They may also offer psychotherapy or prescribe medication when necessary. Medication can reduce the severity of symptoms. 5. Talk to someone Anxiety can cause isolation, so it's important that you reach out to offer your support. If you're suffering from anxiety, consider joining a support group in order to connect with others who are experiencing similar experiences. You can also get help and guidance from a mental health provider. The best first step is to talk to your primary care provider. If necessary, he/she might refer you to a mental specialist. Certain people suffering from anxiety may benefit from psychotherapy, also known as “talk therapy” like cognitive behavioral treatment that teaches them to be aware of and challenge their irrational thoughts. Other people find relief with medication or other health-related techniques that are complementary like yoga or meditation. Be aware that your friend or family member doesn't decide to feel anxious. It's part of their personality and brain similar to any other physical condition they may have. Do not try to soothe their fears using logic or reassure them. It can be difficult to hear that a fear is illogical particularly when it's an overwhelming worry that they can't seem to shake off. You can talk to them regularly about their anxiety if they're confident about it. You could check in with them every other day or make a weekly phone video chat or call. It could give them an impression of belonging and structure to their day. Iam Psychiatry can aid your loved ones to manage their anxiety by reminding them to socialize with their friends and spend time with them. Encourage them to take time out from their work or home activities if they feel anxious. Instead suggest a few relaxing activities they can do. For instance walking, or refocusing their attention on a pastime can make them feel more calm.