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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 making people avoid social occasions This can cause people to become lonely and develop clinical depression Treatments can include psychotherapy and medication which includes cognitive behavioral therapy CBT and exposure response prevention ERP which involves slowly exposing people to situations that cause anxiety with the guidance of an experienced counselor 1 Exercise regularly Exercise is good for the body and mind It can reduce symptoms of anxiety like fatigue and mood swings by helping manage stress levels If youre not exercising regularly start slow Consider adding a few short exercises to your daily schedule and gradually increasing your activity level Choose activities that motivate you like walking weightlifting or swimming Find a fitness partner who can motivate you if like exercising alone Relaxation can help manage your anxiety Yoga or deep breathing exercises or a stroll in nature are all options Stop smoking or reduce your intake and limit alcohol caffeine and other substances that can aggravate anxiety Ask your primary care provider to refer you to a mental healthcare specialist who has treated anxiety disorders Psychotherapy like cognitive behavioral therapy CBT and exposure therapy can help you discover ways to overcome your distorted or unhelpful anxious thoughts and behavior When prescribed medicines like antidepressants and shortacting sedatives can relieve anxiety If you are looking to pursue psychotherapy check with your insurance provider to determine what mental health services it covers Then conduct some research on the professionals in your area that specialize in anxiety Search for providers who are innetwork to avoid high outof pocket costs that could cause anxiety In the meantime remember that anxiety is a common occurrence and can be treated Dont hesitate to get the help you require Treatment can help you overcome your anxieties and lead a more satisfying life 2 Sleep well A restful night is crucial to our physical and mental wellbeing If anxiety is hindering your ability get a full nights rest It could be time to see a psychiatrist or a medical professional for anxiety management techniques Anxiety and lack of sleep negatively impact our mood energy level and performance Many people with anxiety disorders have difficulty falling asleep at night or wake up often throughout the night This is usually due to the bodys flight or fight response Heart rate and blood pressure increase when we feel threatened even when were not actually in danger This is because the amygdala which is an area of our brain that is responsible for processing emotion and worry becomes activated when we dont get enough sleep This can result in a vicious cycle where we arent able to sleep and we worry about not being capable of sleeping which further prevents us from getting enough sleep While sleep is essential to our overall health There are many ways we can improve our sleep habits and reduce anxiety disorders For instance taking time to relax prior to going to bed by engaging in meditation or mindfulness exercises can help ease anxiety and promote relaxation Practiced breathing techniques that are measured can also help to calm the nervous system before going to bed inhaling which can be disrupted when were stressed If youre suffering from anxiety that is severe its a good idea for you to seek out an expert in mental health or a healthcare provider Your doctor will check you for any medical conditions which may be contributing to your symptoms They can then recommend treatment or medication if needed 3 Identify your triggers Certain situations or thoughts can trigger anxiety symptoms for many people They may be overwhelmed A mental health professional can help you identify the triggers and teach you how to manage these triggers This will help improve your anxiety management The triggers for anxiety vary from one person to another however they usually originate from personal experience or a traumatic event Many people are anxious and anxious about public speaking A trained therapist can help you overcome your fear Another frequent trigger of anxiety is the exposure to stressful situations such as crowds or travel You can decrease anxiety by controlling these factors A healthy diet and sufficient sleep can also lower anxiety levels A balanced diet should consist of complex carbohydrates vegetables and fruits and avoid alcohol and caffeine which can exacerbate anxiety Keep a food journal when you are suffering from unprovoked anxieties It can help you identify possible triggers Avoid sugary foods as they can trigger anxiety and cause blood sugar spikes Mental health professionals can help you learn mindfulness meditation and stress reduction techniques to reduce anxiety However if your anxiety is severe or it is affecting your daily life medications can help reduce your symptoms Treatments include selective serotoninreuptake inhibitors SSRIs or benzodiazepines These medications can be prescribed by your physician or a psychiatrist It is important that you adhere to the prescriptions and do not stop taking them without consulting your healthcare provider Anxiety is part of everyday life but shouldnt control you A therapist can help you regain your control and allow you to live your life again 4 Pause for a moment Anxiety is a normal reaction to stressful events If anxiety is experienced regularly and repeatedly by a person is an indication that they suffer from an anxiety disorder These symptoms can hinder everyday life work relationships and even happiness Taking a break from a situation or event that triggers your anxiety can help gain perspective You can calm your body and mind through breathing exercises yoga or meditation Refraining from drinking alcohol and caffeine can also help to reduce anxiety Being unable to express your emotions is a major cause of anxiety disorders This can lead you to feel selfdisappointed or the feeling that people dont understand your feelings This feeling can be quelled by gaining confidence in yourself You can also speak to a professional in mental health and seek social support If a scenario you are afraid of does happen it can be difficult to overcome the fear To break free from an anxietyavoidance pattern you must confront the situations that cause you to be anxious This will likely cause you some temporary anxiety but it can help you realize that you can manage these situations and increase confidence in yourself If youre afraid to speak in front of a large audience You could begin with your family members and gradually increase the size of the audience Many people require additional help to manage their anxiety disorder A doctor or therapist can help you change your mental patterns and develop healthy coping strategies They can also offer psychotherapy or prescribe medication when needed It is possible to use medication for lessening the severity of your symptoms 5 Talk to someone Anxiety can cause feelings of isolation so its vital to reach out to offer your assistance If you have anxiety you should consider joining an online support group to meet others with similar experiences You can also seek assistance and guidance from an expert in mental health or therapist Talking to your primary healthcare provider is a good first step If necessary heshe might refer you to a mental specialist Some people suffering from anxiety can benefit from psychotherapy sometimes called talk therapy such as cognitive behavioral therapy which helps you to recognize and challenge your thoughts that are irrational Some people get relief from medication or complementary treatments for health like meditation or yoga Keep in mind that your family member doesnt have to be anxious Its part of their personality and brain just like any other physical condition they might have Avoid trying to calm their fears by using logic or reassure them It can be difficult to tell someone that their fear is unfounded Particularly when its a constant concern that they cant overcome You can check in on them regularly about their anxiety if theyre comfortable with it You could check in with them on a regular basis or make a weekly phone video or phone call It can give them a sense of community and structure to their day You can also help your loved one manage their anxiety by encouraging them to socialize and spend time with their friends Encourage them to stop working or home activities when they begin to feel anxious You can suggest some relaxation activities they can engage in instead For example taking a walk or focusing their attention on a pastime can help them feel more calm
