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How to Reduce Anxiety Symptoms Anxiety can be debilitating, making it hard to go to school or work, and making people avoid social gatherings. This can cause people to feel isolated and develop clinical depression. Treatments include psychotherapy — including cognitive behavior therapy and exposure response prevention, which is gradually exposing people to stimuli that cause anxiety under the guidance of the therapist and medication. 1. Exercise regularly Regular exercising is good for your body and mind. By managing stress it can lessen anxiety symptoms, such as fatigue and mood swings. Begin slowly if you aren't exercising regularly. Try adding a few quick exercises to your daily schedule and gradually increasing your level. Find activities that make you feel comfortable and motivated, such as walking, swimming, or weightlifting. Find a fitness partner who can motivate you if you don't like exercising alone. Taking time to relax can help ease anxiety. Yoga and deep breathing exercises or a quiet stroll in nature are all options. Stop smoking or reduce your intake, and limit alcohol, caffeine and other substances that can aggravate anxiety. Request your primary care doctor to refer you to a mental healthcare professional who has treated anxiety disorders. Psychotherapy, such as cognitive behavioral therapy (CBT) and exposure therapy can help you overcome distorted or unhelpful anxious thoughts and behaviors. If taken as directed, medicines like antidepressants or short-acting sedatives can ease anxiety. If you're interested in seeking psychotherapy, consult your insurance company to find out what mental health services your policy covers. Find out about the local providers who specialize in anxiety. Be sure to look for options that are within your network to avoid large out-of-pocket expenses, which may add to your anxiety. Remember that anxiety is a very common condition and can be treated. So, don't hesitate seek help. The treatment you receive can help you overcome your anxieties and lead a more enjoyable life. 2. Sleep enough A restful night's sleep is essential to our mental and physical well-being. If anxiety is preventing you from getting a good night's sleep, it may be time to talk to a mental health professional or doctor for techniques to manage anxiety. Sleep and anxiety are closely linked and both can negatively impact our mood energy levels, mood, and performance. Many people suffering from anxiety disorders have trouble to fall asleep at night, or they wake often during the night. This is usually due to the body's “flight or fight” response. Heart rate and blood pressure increase when we feel threatened even if we are not in danger. The amygdala (a part of the brain that handles emotional processing, including worry) is activated when we don't get enough sleep. This can create an unending cycle of worry and anxiety. can't sleep, so we worry about not being enough sleep which in turn prevents us from getting enough sleep. While sleep is essential for our overall wellbeing There are a variety of things we can do to improve our sleep habits and reduce anxiety disorder. Meditation or mindfulness exercises, for example, can ease anxiety and help promote relaxation. The practice of measured breathing techniques can also help calm the nervous system after a night of taking breathing which can be disrupted when we're stressed. If you are suffering with severe anxiety it is recommended to speak with an expert in mental health or a healthcare provider. Your doctor will examine you for any medical conditions that may be contributing to your symptoms. They may then suggest therapy or medication if they feel it is necessary. 3. Find your triggers For many who suffer from anxiety, certain situations or thoughts can trigger their symptoms and make them feel overwhelmed. A mental health professional can help identify these triggers, and guide you on how to manage them. This will improve your anxiety management. The triggers for anxiety differ from person to person, but they often originate from personal experience or a traumatizing event. Many people are anxious and nervous about speaking in public. A skilled therapist can help you overcome your anxiety. Another trigger for anxiety is exposure to stressful situations, like travel or crowds. You can reduce anxiety by removing these factors. A healthy diet and adequate sleep can reduce anxiety levels. A balanced diet includes complex carbohydrates, fruits and vegetables. Avoid alcohol and caffeine since they can trigger anxiety. Keep a food journal when you are suffering from unprovoked anxiety. It will help you pinpoint possible causes. Avoid foods that contain sugar as they can trigger anxiety and cause blood sugar spikes. A mental health professional can teach you methods to reduce stress and mindfulness meditation to help manage anxiety If your anxiety is extreme or affects your daily activities medications may be required to alleviate your symptoms. Medications can include selective serotonin reuptake inhibitors (SSRI's) or benzodiazepines. These medications are prescribed by your physician or a psychiatrist. It is important to take your medications as directed, and do not discontinue without consulting with your doctor. Anxiety is a part of daily life, but shouldn't control you. Talking to a therapist may help you regain control and begin living your life normally. 4. Take a break Anxiety is a normal response to stressful life events. If anxiety is experienced frequently and repeatedly by a person, it could be an indication that they suffer from an anxiety disorder. These symptoms can affect daily life as well as relationships, work and even happiness. You can gain perspective by stepping away from the circumstance that causes your anxiety. You can try breathing exercises, yoga meditation, or even massages to soothe your body and mind. Avoiding caffeine and alcohol can also help to reduce anxiety. One of the biggest factors in anxiety disorders is the inability to communicate your feelings. This can cause a lack of self-esteem and cause you to feel like people don't get it. Being assertive can help you overcome this feeling. Talk to a mental health professional and seek out social support. If a scenario you are afraid of does happen, it can be difficult to overcome the anxiety. It is important to confront the situations that cause you anxiety to break free of the cycle of avoidance. This may cause some temporary anxiety, but it can aid in learning how you can cope with these situations and build confidence in yourself. If you are afraid to speak in front of a large crowd it is possible to begin by speaking to your family and gradually increase the size of the audience. Many people require additional assistance to manage their anxiety disorder. A doctor or therapist can teach you how to change your thinking patterns and develop coping skills that are healthy. If needed, they can prescribe medication or provide psychotherapy. Medication can be effective in decreasing the severity of your symptoms. 5. Talk with someone Anxiety can cause an isolation, so reach out to others and offer your assistance. Join a support group if you have anxiety issues to meet others who share similar experiences. You can also find assistance and guidance through a mental health professional or therapist. A good first step is to speak with your primary care physician. If necessary, he or she may refer to a mental health professional. Some people with anxiety can benefit from psychotherapy, also referred to as “talk therapy” which includes cognitive behavioral treatment, which teaches them to be aware of and challenge their irrational thoughts. Some people experience relief using medication or other health-related techniques that are complementary, such as meditation or yoga. Remember that your family member or friend does not have a choice to be anxious. It's a part of their personality and brain, just like any other physical issue they may be suffering from. Try not to dispel their fears using logic or affirmation. It's difficult to tell someone that their fear is illogical. Especially when it's a constant fear that they just can't overcome. You can talk to them on a regular basis about their anxiety if they are confident about it. You could check in with them on a daily basis or schedule a weekly phone video chat or call. It can bring an impression of community and structure to their lives. You can assist your loved one to manage their anxiety by reminding them to have a social life and spend time with friends. Encourage them to get away from their home or work activities if they are feeling anxious. Instead suggest a few relaxing activities they can engage in. You can aid them in feeling more grounded by walking or focusing on a particular activity.