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How to Reduce Anxiety Symptoms Anxiety can be a crippling issue which can cause people to avoid going to work or school. This can lead people to become isolated and develop clinical depression. Treatments include psychotherapy and medication such as cognitive behavioral therapy (CBT) and exposure response prevention (ERP) which involves slowly exposing people to objects that cause anxiety under the guidance of a therapist. 1. Exercise regularly Engaging in regular exercising is good for your body and mind. It can reduce anxiety symptoms, including fatigue and mood swings, by helping to control stress levels. Start slowly if you do not exercise regularly. Try adding a few quick workouts to your weekly schedule and gradually increasing your activity level. Choose activities that make you feel comfortable and motivated, such as walking, swimming, or weightlifting. Find a fitness partner who can inspire you if you don't like exercising alone. Relaxing can help you reduce anxiety. This might include yoga and deep breathing exercises, or a walk in the woods. Make an effort to reduce or stop smoking and limit your intake of caffeine, alcohol and other substances that cause anxiety. Ask your primary care physician to refer you to a mental health specialist who has treated anxiety disorders. Psychotherapy, like cognitive behavioral treatment (CBT) or exposure therapy can help you challenge anxiety-related behaviors that are unhelpful or distorted and thoughts. When taken as prescribed, medicines like antidepressants and short-acting sedatives may relieve anxiety. If you are interested in pursuing psychotherapy, make sure you check with your insurance company to find out what mental health services your plan covers. Find out about practitioners in your area who specialize in anxiety. Look for in-network providers to avoid expensive out-of-pocket expenses that can cause anxiety. While you're at it, remember that anxiety is very common and is treatable. So, don't hesitate seek help if you require it. Treatment can help you overcome your fears and lead a more enjoyable life. 2. Get enough sleep A good night's rest is crucial to our physical and psychological well-being. If you are experiencing anxiety that is hindering you from getting a good night's sleep, it may be time to consult an expert in mental health or a doctor for techniques to manage anxiety. The stress of anxiety and the sleep deprivation negatively affect our mood, energy level, and performance. Many people suffering from anxiety disorders have trouble to sleep at night or wake often during the night. This is usually due to the body's “flight or fight” response. The heart rate and bloodpressure increase when we feel threatened even when we're not actually in danger. This is because the amygdala, which is an area of our brain that is responsible for processing emotion and worry, is activated when we don't have enough sleep. This can create a vicious cycle in which we aren't able to sleep, and we worry about not being capable of sleeping and this prevents our bodies from getting enough rest. While sleep is essential for our overall wellbeing, there are many things we can do to improve our sleeping habits and decrease anxiety disorders. Meditation or mindfulness exercises, like can help ease anxiety and help promote relaxation. The practice of measured breathing techniques can help to relax the nervous system before going to bed. inhaling, which is often disrupted when we're anxious. If you're suffering from anxiety that is severe it is an excellent idea to speak with a mental health specialist or healthcare professional. Your healthcare provider will screen you for any underlying medical conditions which may be contributing to your symptoms. They will then suggest treatment or medication if needed. 3. Find out your triggers For many who suffer from anxiety, certain situations or thoughts can trigger their symptoms and cause them to feel overwhelmed. A mental health professional can help identify the triggers and help you learn to manage these triggers. This will improve your anxiety management. The triggers for anxiety differ from one person to another, but they often start with personal experiences or a traumatic event. A fear of public speaking, for example can cause many people to be anxious and nervous, but an experienced therapist can show you how to conquer your fears. Stressful situations like traveling or large crowds can also create anxiety. Being able to manage these triggers can help make anxiety less intense and help you live your life to the fullest. A balanced diet and enough sleep can reduce anxiety levels. A balanced diet should contain complex carbohydrates, vegetables and fruits and avoid alcohol and caffeine which can cause anxiety. If you are experiencing anxiety that isn't explained, keeping a food diary will help you identify possible triggers in your diet. Avoid foods that contain sugar as they can trigger anxiety and lead to blood sugar spikes. A mental health professional can teach you strategies for stress reduction and mindfulness meditation techniques to manage anxiety, but if your anxiety is severe or is affecting your daily life medication might be necessary to ease the symptoms. The medications include selective serotonin reuptake inhibitors (SSRIs) or benzodiazepines. These medications can be prescribed by your physician or a psychiatrist. It is crucial to take your medication as directed, and do not discontinue them without consulting your healthcare provider. Anxiety is a natural part of life, but it shouldn't be a factor in your life. 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. If anxiety is experienced frequently and consistently by an individual may be an indication that they suffer from an anxiety disorder. These symptoms can hinder the daily routine and work, relationships, and happiness. You can improve your perspective by stepping back from the situation that causes your anxiety. You can try yoga, breathing exercises meditation, or massages to relax your body and mind. Eliminating caffeine and alcohol can help to reduce anxiety. Inability to express your feelings is a major cause of anxiety disorders. This can lead you to feel depressed or that others don't understand you. This feeling can be overcome by gaining confidence in yourself. You can also seek social assistance and consult with an expert in mental health. When a feared outcome actually happens, it can be difficult to overcome the fear. To break free of an anxiety-avoidance cycle, you must confront the situations that make you nervous. This may cause some temporary anxiety however it can help you learn that you can handle these situations and increase confidence in yourself. If you're afraid to speak in front of a large audience, you could start by speaking to your family and gradually increase the size of the audience. Many people require additional help to manage their anxiety. A therapist or doctor can teach you how to change the way you think and develop coping strategies that are healthy. If needed, they can prescribe medication or offer psychotherapy. Medicine can help reduce the severity of symptoms. 5. Talk to someone Anxiety can cause feeling isolated, so it's crucial to reach out to offer your assistance. Join an online support group if you suffer from anxiety to meet others who share similar experiences. You can also find assistance and guidance through a mental health provider or therapist. A good first step is to contact your primary care provider. If necessary, he or they may refer you to a mental specialist. Certain people suffering from anxiety may benefit from psychotherapy, also known as “talk therapy” like cognitive behavioral therapy, which teaches them to identify and challenge their irrational thinking. Others find relief through medications or other alternative health methods, such as meditation or yoga. Remember that your friend or family member doesn't decide to feel anxious. It's a part of their personality as is any other physical problem. Do not try to soothe their fears by using logic or reassurance. It isn't easy to understand that a fear is illogical particularly when it's an all-consuming anxiety that they cannot seem to shake off. If they're able to handle it If they're comfortable, you can speak with them about their anxiety regularly. You could check in with them on a daily basis or schedule a weekly phone call or videochat. It can bring the impression of the community and provide structure to their lives. You can assist your loved ones in managing their anxiety by reminding them to connect with their friends and spend time together. Encourage them to take a break from their work or other activities if they are feeling anxious. Instead, suggest some relaxing activities they can engage in. You can help them feel more calm by taking a walk, or refocusing on a hobby.