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how to treat extreme anxiety treatment (Ktsmc.com)

Everyone feels anxious every now and then -- it's a natural treatment depression anxiety reaction to stress. If anxiety becomes a persistent issue is the time to speak with an expert.

Your doctor will be able to check for any medical conditions that might trigger your symptoms, and recommend treatment if necessary. You can also get help with lifestyle changes.

1. Pause for a moment

It's normal to feel nervous or anxious from time to the moment. If your anxiety is overwhelming or prevent you from doing the things you normally do, then you may have anxiety disorder.

Psychotherapy or medication can treat several anxiety disorders. Psychotherapy (also called talk therapy) can aid in developing healthy coping strategies and overcome anxiety. It may include a variety of techniques that include cognitive behavior therapy and response prevention. It can be combined with complementary health practices, like mindfulness and stress management. And it can be paired with dietary changes, exercise and support groups.

In certain instances doctors may prescribe a short-term course of tranquillisers and antidepressants to alleviate symptoms while other treatments are being used. However, research suggests that psychotherapies, such as cognitive behaviour therapy, are much more effective in treating anxiety disorders than medications alone.

There are numerous ways to reduce stress and relax, like going for a walk in nature or focusing on deep breathing. Massage, acupuncture and other relaxation techniques may also be beneficial. Be sure to eat a balanced diet and rest enough.

2. Talk to a friend

The support of family and friends can make a big difference for people suffering from anxiety. If you know someone who struggles with anxiety, try talking to them about their feelings and be a good friend.

DO discuss how they feel, but do not say things like "it's not a huge deal" or "you need to get over it." These statements minimize their struggle and can actually make them feel worse. Instead, try saying something like, "I'm sorry you have to go through this. I would love to assist in any way.

If your friend is struggling, you can ask them what kind of help they need. Some people may require a lot more advice, while others want more emotional support. Some people with anxiety are unable to comprehend why they behave the way they do, and it's crucial to be patient and understand 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 offer the opportunity to take them to events, such as hiking or yoga, that help with stress and anxiety.

3. Exercise

If you are suffering from anxiety symptoms like restlessness, difficulty concentrating and an uneasy feeling, exercise can help reduce anxiety symptoms. In fact, the majority of experts agree that moderate physical activity is beneficial for mental and physical health.

The reasons for this are complex, but one theory is that exercising helps improve confidence in yourself and confidence. According to the social cognitive theory of anxiety developed by psychologist Albert Bandura, people with high self-efficacy are able to lower their level of worry and anxiety.

One study found that people who suffer from chronic anxiety showed significant improvement in their symptoms when taking part in a low-intensity group exercise program for 12 weeks. It is recommended to consult your doctor before beginning a new exercise program particularly if you are you are taking anti-anxiety treatment plan medication.

If you feel that focusing on your anxiety while exercising is stressful, consider a simple breathing practice instead. Begin by finding a comfortable spot to sit or lay down and place your hands on your stomach or chest. Inhale deep through your nose and exhale through your mouth, making sure to fill your lungs completely. Do this for a few minutes or until you feel less anxious.

4. Eat a healthy diet

Consuming unprocessed, whole food in an appropriate diet can help reduce anxiety. Complex carbohydrates, like those found in whole grains and vegetables are metabolized slower than simple carbohydrates, and they can help keep blood sugar levels steady which can result in feelings of calm. Avoiding processed foods and drinking plenty of water can also help ease anxiety symptoms.

According to research that have examined omega-3 fatty acids, consumption from fish such as mackerel, trout, and salmon, along with sardines and anchovies can help ease anxiety symptoms. These healthy fats include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which help reduce inflammation in the brain, increase serotonin and dopamine production, and regulate neurotransmitters that transmit signals to the nervous system.

Magnesium is a different nutrient that can help to reduce anxiety symptoms. Green leafy vegetables, nuts and avocados are all high in magnesium. Researchers have discovered that mice that consume low amounts of magnesium exhibit increased anxiety-related behavior.

Talk therapy and medications, along with eating a balanced diet, can help to reduce anxiety. Consult an expert in mental health or doctor if you have chronic or severe symptoms of anxiety. They will conduct an exhaustive psychological assessment and help you determine the best treatment option for you.

5. Get enough sleep

Sleeping enough helps keep the anxiety at bay. You will also feel more resilient and able to deal with any situation that comes your way. Set a regular time for bed. Avoid caffeine and other stimulants and try relaxation techniques, such as deep breathing.

If you are having a difficult to fall asleep or stay asleep, speak to your primary care physician. They can screen you for any health issues that may be underlying and refer you to a mental health professional if needed.

Anxiety is a natural ways to treat depression and anxiety part of the stress response which is designed to alert you to danger and motivate you to remain vigilant and organized. However, when this feeling becomes overwhelming and disrupts your daily life it could develop into an anxiety disorder.

Psychotherapy and medication may help you in the event that you suffer from an anxiety disorder. Your doctor may recommend cognitive behavioral therapy to help improve your coping skills and change the way you view your fears. They can also prescribe antidepressant or antianxiety medications, such SSRIs such as escitalopram or fluoxetine, or tricyclics like imipramine or clomipramine to treat the underlying depression which can contribute to anxiety symptoms.

6. Relaxation techniques

Relaxation techniques can help you decrease stress and help you achieve a more relaxed state of mind. They can help you focus on what calms and increase your awareness of the body. They can be taught by mental health professionals or self-taught. You can find a vast range of relaxation techniques on the internet and include guided meditation.

You can relax your body and mind using simple visualizations and soothing music. Find a calm, comfortable spot to relax or sit down. Close your eyes and concentrate on your breathing. If your mind wanders, gently bring your attention back to your breathing.

It is also possible to use progressive muscle relaxation. This involves tensing and relaxing various muscles throughout your body. It is helpful to begin with your toes, and then move up the body to see the difference between relaxation and tension.

You could also try autogenic relaxation, which is a form of relaxation that involves hypnosis. This involves focusing on something that calms and relaxes you, like your preferred place or activities.

7. Meditation

Meditation is among the most effective treatment for anxiety disorders powerful techniques to reduce anxiety. It lets you examine your anxiety more deeply and creates space around it. It's helpful to start with an app that guides you through meditation or video if you're a beginner. Try a meditation that combines breathing awareness, body scans, and mindfulness of thoughts to help you identify and challenge anxiety-provoking beliefs.

Start by settling into a comfortable place. Breathe slowly and deeply for 4 count. Be aware of the sensations that you feel in your body, especially in areas where you feel tension. Then, focus on a calming image or sound and try to let your body relax.

Anxiety is an unavoidable emotion that can be helpful in certain situations, but it's important to recognize the moment when your feelings of fear and dread are out of proportion with the situation at hand. Talk to your doctor when your symptoms are severe or affect your daily life. They might suggest medication, cognitive behavioral therapy (CBT) or both to help manage anxiety symptoms.