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How to Reduce Anxiety Symptoms Anxiety can be crippling, causing people to avoid going to work or school. This can result in isolation and depression. Treatments include psychotherapy and medication which includes cognitive behavioral therapy (CBT) and exposure response prevention (ERP), which involves exposing people slowly to objects that cause anxiety with the guidance of a counselor. 1. Exercise regularly Getting plenty of exercising is good for your body and mind. By managing stress, it can reduce anxiety symptoms like mood swings and fatigue. Begin slowly if you don't exercise regularly. Consider adding a few quick workouts into your schedule and gradually increase your activity level. Find activities that make you feel at ease and motivated, such as lifting weights, swimming or walking. Find a fitness partner to motivate you if like working out on your own. Relaxation can help reduce anxiety. This might include yoga as well as deep breathing exercises or a quiet stroll in the nature. Reduce or stop smoking, and reduce alcohol, caffeine and other substances that can aggravate anxiety. If you are having trouble managing your anxiety on yourself Ask your primary care provider for the referral to an expert in mental health who has had experience treating anxiety disorders. Psychotherapy, such as cognitive behavior treatment (CBT) or exposure therapy can help you challenge anxiety-related behaviors that are unhelpful or distorted and thoughts. When prescribed medications, like antidepressants or short-acting sedatives may relieve anxiety. If you're interested in psychotherapy, call your insurance provider and inquire what mental health services are covered by your plan. Do some research on the professionals in your area who specialize in anxiety. Search for providers who are in-network to avoid expensive out-of-pocket costs that could increase anxiety. Keep in mind that anxiety is a common condition and can be treated. So, don't hesitate seek help if you require it. The treatment you receive can help you overcome your fears and lead a happier, more enjoyable life. 2. Get enough rest A restful and peaceful night is vital to our physical and psychological well-being. If you're experiencing anxiety that's hindering your ability sleep soundly It could be time to visit a psychiatrist or a medical specialist for techniques to manage anxiety. Anxiety and lack of sleep negatively impact our mood, energy, and performance. Many people with anxiety disorders find it difficult to fall asleep at night or wake up frequently throughout the night. This is often a result of the body's “flight-or-fight” response that causes our blood pressure and heart rate to increase when we feel threatened even though we are not in actual danger. The amygdala (a part of the brain that handles emotional processing, including anxiety), becomes activated if we don't get enough rest. This can result in a vicious cycle in which we can't sleep, so we worry about not being capable of sleeping which in turn hinders our bodies from getting enough rest. While sleep is crucial to our overall health, there are many ways we can improve our sleep habits and reduce anxiety disorder. Meditation or mindfulness exercises, like, can ease anxiety and help promote relaxation. By relaxing the nervous system, you can use breathing techniques that are controlled. This helps to even out your breath which can be disturbed when we are stressed. It's recommended to consult with a health care provider or mental health specialist if you have severe anxiety. generalized anxiety disorder will check you for any medical conditions which may be contributing to your symptoms. They can then recommend treatment or medication if needed. 3. Find your triggers For many who suffer from anxiety, certain situations or thoughts can trigger their symptoms and cause them to feel overwhelmed. Consulting a mental health professional to assist in identifying these triggers and help manage them will improve long-term anxiety management. Anxiety triggers vary from one person to another, but they often start with personal experiences or a traumatizing experience. A fear of public speaking for instance can cause many people to be nervous and anxious, but a skilled therapist can teach you how to conquer your anxiety. Another common trigger of anxiety is exposure to stressful situations, like crowds or travel. Controlling these triggers can help make anxiety less severe and help you live your life to the fullest. A healthy diet, along with adequate sleep, can help reduce anxiety. A balanced diet includes complex carbohydrates, fruits and vegetables. Avoid caffeine and alcohol since they can trigger anxiety. Keep a food journal if you suffer from unexplained anxiety. It will help you pinpoint possible triggers. Try to avoid eating sugary foods, as they can cause anxiety and cause blood sugar spikes. A mental health professional can instruct you on methods to reduce stress and mindfulness meditation to manage anxiety However, if your anxiety is extreme or is affecting your daily routine, medication may be necessary to ease the symptoms. The medications include selective serotonin reuptake inhibitors (SSRI's) or benzodiazepines. These drugs can be prescribed by your physician or a psychiatrist. It is essential to adhere to the prescriptions and do not stop taking them without consulting with your healthcare provider. Anxiety is a natural part of life, however it shouldn't dictate your life. A therapist can help you regain your control and allow you to live your life as you always have. 4. Pause for a moment Anxiety is often an normal reaction to stressful life events. However, if a person experiences it regularly and persistently it could be a sign of an anxiety disorder. These symptoms can affect the daily routine, work, relationships, and happiness. A break from a situation or event that triggers your anxiety can help you to gain perspective. Try breathing exercises, yoga meditation, or a massage to calm your mind and body. Eliminating caffeine and alcohol can help reduce anxiety. Inability to express your emotions is a major factor in anxiety disorders. This can lead to a lack of self-esteem and make you feel like people don't understand your feelings. This feeling can be overcome by gaining confidence in yourself. You can also seek social assistance and consult with a mental health professional. If the feared outcome actually happens, it can be difficult to overcome the fear. It is important to confront the situations that trigger anxiety to break out of an avoidance-driven cycle. This will likely cause you some temporary anxiety however it can help you learn that you can handle these situations and increase confidence in yourself. If you're scared to speak in front of a large crowd it is possible to begin by talking to your family and gradually increase the size of the audience. Many people require additional help to manage their anxiety disorder. A therapist or doctor can help you change your habits of thinking and develop coping skills that are healthy. If needed, they can prescribe medication or offer psychotherapy. The use of medication can lessen the severity of symptoms. 5. Talk to someone Anxiety can cause an isolation, so reach out to others and offer your help. If you're struggling with anxiety, consider joining a support group to connect with others who are experiencing similar experiences. You can also seek assistance and guidance from a mental health professional. A good first step is to talk to your primary care physician. He or she can recommend you to a mental health specialist if necessary. Some people with anxiety benefit from psychotherapy (sometimes called “talk therapy”), such as cognitive behavioral therapy, which helps you to recognize and challenge your irrational thoughts. Some people experience relief using medication or other alternative health methods like meditation or yoga. Keep in mind that your loved one or family member doesn't choose to feel anxious. It's part of their personality and brain, just like any other physical condition they may have. Avoid trying to calm their fears by using logic or assurance. It isn't easy to convince someone that a fear is not rational particularly when it's an all-consuming worry that they can't seem to shake. You can contact them frequently to discuss their anxiety, if they're at ease with it. This could be via phone or video chat every week, or just checking in every other day to check on how they're doing. It could give them the feeling of belonging and a plan for their day. You can assist your loved ones in managing their anxiety by reminding them to socialize with friends and spend time with them. Encourage them to get away from their home or work activities if they are feeling anxious. Instead suggest some activities that they can take part in. For instance, taking a walk or focusing their attention on a hobby can help them feel more relaxed.