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How to Reduce Anxiety Symptoms Anxiety can be crippling, making it difficult to go to work or school and individuals are forced to avoid social events. This can lead people to become lonely and develop clinical depression. Treatments include psychotherapy and medication, including cognitive behavioral therapy (CBT) and exposure response prevention (ERP) which involves exposing people slowly to things that trigger their anxiety under the guidance of an experienced counselor. 1. Exercise regularly Exercise is good for the mind and body. It can help decrease symptoms of anxiety, like mood swings and fatigue, by helping to manage stress levels. If you don't exercise regularly, start slowly. Consider adding a few quick workouts into your schedule and gradually increase your activity level. Select activities that will motivate you, such as swimming, walking or weightlifting. Find anxiety resources to motivate you if you don't enjoy working out alone. Relaxation can help manage your anxiety. This could be through yoga as well as deep breathing exercises or a quiet walk in nature. Reduce or stop smoking, and limit alcohol, caffeine, and other substances which can cause anxiety. Ask your primary care physician to refer you to a mental health professional who has treated anxiety disorders. Psychotherapy such as cognitive behavioral treatment (CBT) or exposure therapy can help you challenge distorted or unhelpful anxious behaviors and thoughts. Medicines, such as short-acting sedatives and low doses of antidepressants can also relieve anxiety when used as directed. If you're interested in pursuing psychotherapy, consult your insurance provider to see what mental health services your plan covers. Do some research about the providers in your area that specialize in anxiety. Be sure to search for in-network options to avoid paying out-of-pocket for large expenses, which may add to your anxiety. In the meantime, remember that anxiety is common and is treatable. So, don't hesitate seek help. Treatment can help you overcome fears and lead a more satisfying happy, healthy life. 2. Sleep well A restful night is essential for our mental and physical well-being. If anxiety is preventing you from a peaceful night's rest, it could be time to talk to an expert in mental health or a physician for anxiety-related treatment. Anxiety and lack of sleep are closely linked, with both negatively impacting our mood, energy levels, and performance. In fact, many people with anxiety disorders have difficulties falling asleep at night or waking up frequently throughout the night. This is usually due to the body's “flight or fight” response. Our heart rate and blood pressure rise when we feel threatened even when we're not in danger. The amygdala (a part of the brain that is responsible for emotional processing, which includes anxiety) is activated when we don't sleep enough. This can result in a vicious cycle in which we cannot sleep, so we worry about not being able to sleep, which further hinders our bodies from getting enough rest. Sleep is crucial for our overall health There are many ways we can improve our sleep habits and lessen anxiety disorders. Meditation or mindfulness exercises, for example can help ease stress and promote relaxation. Practiced breathing techniques that are measured can also help calm the nervous system by evening out your breath, which is often disrupted when we're anxious. If you're suffering from anxiety that is severe it's a good idea for you to consult a mental health professional or healthcare provider. Your doctor will check you for any underlying medical conditions that could be contributing to your symptoms. They can then recommend medication or therapy if necessary. 3. Find your triggers For many people suffering from anxiety, certain circumstances or thoughts can trigger symptoms and cause them to feel overwhelmed. Having a mental health professional help identify the triggers and learn how to manage them can help improve the long-term management of anxiety. The triggers for anxiety differ from person to person However, they typically begin with personal experience or a traumatizing event. Many people are nervous and fearful of speaking in public. A skilled therapist can help you overcome your fear. Stressful situations like traveling or large crowds can create anxiety. Controlling these triggers can help make anxiety less severe and let you enjoy your life more. A balanced diet and enough sleep can reduce anxiety levels. A balanced diet should consist of complex carbohydrates, vegetables and fruits and stay clear of alcohol and caffeine which can increase anxiety. If you have unexplained anxiety keeping a food journal can help you find possible dietary triggers. Try to avoid eating sweet foods as they can cause anxiety and lead to blood sugar spikes. A mental health professional can instruct you on stress reduction techniques and mindfulness meditation to help manage anxiety, but if your anxiety is severe or is affecting your daily life, medication may be necessary to ease your symptoms. Medications can include selective serotonin reuptake inhibitors (SSRI's) or benzodiazepines. These medications can be prescribed by your doctor or a psychiatrist. It is essential to take your medication according to their directions, and not stop them without talking to your doctor. Anxiety is a normal part of life, but shouldn't control you. A therapist can help you restore your control and allow you to enjoy your life to the fullest. 4. Pause for a moment Anxiety is often a normal response to stressful life events. When anxiety is experienced regularly and persistently by a person, it could be an indication that they suffer from an anxiety disorder. These symptoms can affect the daily routine and work, relationships, and even happiness. A break from a situation that triggers your anxiety can help get more perspective. Try breathing exercises, yoga meditation, or massages to soothe your mind and body. Avoiding alcohol and caffeine can help to reduce anxiety. One of the biggest factors in anxiety disorders is the inability to express your emotions. This can cause you to feel low self-esteem or that others don't understand you. Learning to be assertive can help you overcome this feeling. You can also talk to a professional in mental health and seek social support. When a feared outcome actually does happen, it can be difficult to overcome the fear. To break free from an anxiety-avoidance pattern it is necessary to confront situations that cause you to be anxious. You might feel a bit anxious initially, but you will learn to deal with the situation and increase your confidence. For example, if you are afraid of speaking in public You can begin by presenting a speech to your family members and gradually move on to larger audiences. Many people require additional help to manage their anxiety. A therapist or doctor will help you change the way you think and develop coping strategies that are healthy. If needed, they can prescribe medication or provide psychotherapy. The use of medication can be beneficial in reducing the severity of your symptoms. 5. Talk with someone Anxiety can cause isolation, so it's important to reach out and offer your assistance. Join a support group if you suffer from anxiety to meet others who are experiencing similar issues. You can also get help and guidance through a mental health provider or therapist. Talking with your primary healthcare provider is a good first step. They may refer you to a mental health professional if necessary. People with anxiety may benefit from psychotherapy, also referred to as “talk therapy” like cognitive behavioral treatment, which teaches them to identify and challenge their irrational thoughts. Others find relief through medication or other alternative health methods like yoga or meditation. Keep in mind that your friend or family member doesn't have to feel anxious. It's a part of their personality as is any other physical health issue. Avoid trying to calm their fears with logic or assurance. It can be hard to tell someone that their fear is illogical. Particularly if it's a constant worry that they just can't shake. You can check in on them regularly about their anxiety if they're confident about it. You could talk to them on a regular basis or make a weekly phone video chat or call. It can provide them with an impression of belonging and structure to their day. You can aid your loved ones to manage their anxiety by reminding to socialize with friends and spend time together. Encourage them to stop working or home activities when they start feeling anxious. You can suggest some relaxing things they can do instead. You can aid them in feeling more grounded by walking or focusing on their hobbies.