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How to Reduce Anxiety Symptoms Anxiety can be a crippling issue and cause people to avoid going to work or to school. This can lead people to become lonely and develop clinical depression. Treatments include psychotherapy and medication such as cognitive behavioral therapy (CBT) and exposure response prevention (ERP), which entails exposing people slowly to objects that cause anxiety with the guidance of a therapist. 1. Exercise regularly Engaging in regular exercise is beneficial for your body and mind. It can help decrease symptoms of anxiety, like mood swings and fatigue, by helping to control stress levels. If you don't exercise regularly, start slowly. Try adding a few short workouts to your week and gradually increase your level. Find activities that make you feel relaxed and motivated, such as walking, swimming or weightlifting. Find a fitness partner who can motivate you if enjoy working out alone. Relaxing can help you reduce anxiety. Yoga, deep breathing exercises, or a walk in the park are all possible. Stop smoking or reduce your intake, and limit caffeine, alcohol and other substances that can aggravate anxiety. If you are having trouble managing your anxiety on yourself consult your primary care provider for a referral to a mental health professional who has experience treating anxiety disorders. Psychotherapy, such as cognitive behavior treatment (CBT) or exposure therapy can help you to overcome distorted or unhelpful anxious behaviors and thoughts. When taken as prescribed, medicines like antidepressants and short-acting sedatives can ease anxiety. If you're interested in psychotherapy, contact your insurance company and inquire what services related to mental health are covered by your plan. Do some research to locate providers in your locality who specialize in anxiety. Look for in-network providers to avoid high out-of pocket expenses that can cause anxiety. Be aware that anxiety is a very common condition and can be treated. Don't be afraid to seek the help you need. Treatment can help you overcome your fears and lead a more fulfilled and happy life. 2. Sleep well A good night's sleep is vital for our mental and physical well-being. However, if anxiety is hindering your ability to get a full night's rest, it may be time to visit a psychiatrist or a medical specialist for techniques to manage anxiety. The stress of anxiety and the lack of sleep can negatively affect our mood, energy levels, and performance. In reality, many sufferers of anxiety disorders have difficulty falling asleep at night or are frequently awake throughout the night. This is usually a result of the body's “flight-or-fight” response which causes our heart rate and blood pressure to increase when we feel threatened even though we are not actually in danger. The amygdala (a part of the brain responsible for emotional processing, such as worry), becomes activated if we don't get enough rest. This can lead to a vicious cycle in which we are unable to sleep and then worry about it, which stops us from sleeping well. Sleep is important for our overall well-being There are a variety of ways to improve our sleep habits and reduce anxiety disorder. For example taking time to relax prior to going to bed by engaging in meditation or mindfulness exercises can help to ease stress and encourage relaxation. The practice of measured breathing techniques can also help calm the nervous system after a night of taking inhaling which can be disrupted when we're stressed. If you are suffering from severe anxiety, it's an excellent idea to seek out a mental health specialist or healthcare professional. Your doctor will check you for any underlying medical conditions that could be contributing to your symptoms. They may then suggest medication or therapy if necessary. 3. Identify your triggers For many people who suffer from anxiety, certain circumstances or thoughts can trigger their symptoms and cause them to feel overwhelmed. A mental health professional can assist you to identify these triggers, and help you learn to manage these triggers. This will improve your anxiety management. Anxiety triggers vary from person-to-person, but are often triggered by a trauma or personal experience. Fear of speaking in public, for example can make a lot of people nervous and anxious, but a trained therapist can show you how to overcome your anxiety. Stressful situations, such as travel or large crowds can trigger anxiety. You can decrease anxiety by removing these factors. A healthy diet, coupled with a good night's sleep, can reduce anxiety. A balanced diet contains complex carbohydrates, fruits, and vegetables. Avoid caffeine and alcohol since they can trigger anxiety. If you experience anxiety that is not explained keeping a food journal can help you identify possible triggers in your diet. Avoid sugary foods as they can cause anxiety and lead to blood sugar spikes. Mental health professionals can help you learn mindfulness meditation and techniques for stress reduction to help manage anxiety. However, if your anxiety is extreme, or if it interferes with your everyday life, medications may be able to alleviate your symptoms. Medications can include selective serotonin reuptake inhibitors (SSRI's) or benzodiazepines. These medications are prescribed by your doctor or a psychiatrist. It is essential to take your medications according to their directions, and not stop taking them without consulting your healthcare provider. Anxiety is a part of daily life, but shouldn't control your life. Talking to a therapist may help you get back in control and start living your life normally. 4. Pause for a moment Anxiety is a normal response to stressful events. If anxiety is experienced frequently and repeatedly by an individual may be an indication of an anxiety disorder. These symptoms can cause problems in daily life and interfere with relationships, work and happiness. Taking a break from a situation or event that triggers anxiety can help you gain perspective. Try breathing exercises, yoga meditation, or massages to soothe your body and mind. Eliminating caffeine and alcohol can also reduce anxiety. One of the most significant causes in anxiety disorders is being unable to express your emotions. This can lead to an insecurity about yourself and make you feel that others don't understand you. This feeling can be quelled by learning to assert yourself. You can also speak to a mental healthcare professional and seek out social support. When a feared outcome actually happens, it can be difficult to overcome the fear. To break out of the cycle of anxiety avoidance, you must confront the situations that make you nervous. It is likely to cause some anxiety for a short period of time, but it can help you learn that you can handle these situations and increase confidence in yourself. If you are afraid to speak in front of a large group, you could start with your family members and gradually increase the size of the audience. While some people can manage their anxiety issues without medication, many need assistance. A therapist or doctor can help you change your habits of thinking and develop healthy coping skills. They can also offer psychotherapy or prescribe medication if necessary. Medication can reduce the severity of symptoms. 5. Talk to someone Anxiety can create isolation, so you should reach out to others and offer your help. Join a support group if have anxiety issues to meet people who have similar experiences. You can also get help and advice from a mental health provider. A good first step is to speak with your primary care physician. If needed, he or they may refer you to a mental specialist. People with anxiety may benefit from psychotherapy, which is also referred to as “talk therapy”, such as cognitive behavioral therapy which helps them identify and challenge their irrational thinking. Some people find relief from medication or alternative methods of health, such as yoga or meditation. Be aware that your loved one or family member doesn't decide to be anxious. It's part of their character as is any other physical health issue. Try not to dispel their fears by logic or assurance. panic anxiety disorder to tell someone that their fear is not rational. Especially when it's a constant fear that they can't shake. You can contact them regularly about their anxiety if they are comfortable with it. This could be a phone call or video chat every week, or simply making a point of checking in every two days to check on how they're doing. It could give them an impression of belonging and help them organize their day. You can also help your loved one manage their anxiety by reminding them to be social and spend time with friends. Encourage them to take time out from their work or other activities if they feel anxious. Instead suggest some activities that they can do. You can aid them in feeling more grounded by walking or focusing on a particular activity.