Say Yes To These 5 Treat Anxiety Tips

Medications and Complementary Therapies to Treat Anxiety

Everyone worries and feels fearful at times, but people with anxiety have a hard managing their reactions. Psychotherapy and medications like beta blockers that help lower blood pressure, as well as benzodiazepines may help.

Self-help strategies can help ease symptoms. Exercise, for example helps reduce stress and relax your body.

Medication

If lifestyle changes or psychotherapy don't help your anxiety then medication could be a good alternative. Anxiety medications can help reduce fears and trigger the body's fight or flight response. Antidepressants, the most popular medication used to treat anxiety, are antidepressants. They boost levels of certain neurotransmitters which influence mood. Selective serotonin reuptake inhibitors (SSRIs) like citalopram, escitalopram, sertraline and prozac are typically the first prescription medications prescribed. The SNRIs include venlafaxine, duloxetine, and tricyclic antidepressants such as Tofranil (imipramine) Elavil, Tofranil or Pamelor are also effective in treating anxiety.

The benzodiazepines can also be used to combat anxiety. They are quick-acting, and may be beneficial in the short-term. However, they are addictive. The most common benzodiazepines are Valium (diazepam), Xanax (alprazolam), Klonopin (clonazepam) and Ativan (lorazepam).

Only licensed health care specialists can prescribe medication to treat anxiety. These providers include psychiatrists and psychologists as along with primary care physicians, OBGYNs, and a few psychiatric nurses. Nurse practitioners as well as family practice doctors and psychiatric nurses may also prescribe certain medication, but they must get special training in doing this.

Exercise and complementary therapies are a common method used by some people to lessen anxiety. There are also relaxation methods to reduce stress such as mindfulness meditation and deep breathing. Biofeedback can be another beneficial technique, in which a therapist monitors your brain-wave patterns on an electroencephalograph and teaches you how to control them at will.

Additionally natural supplements such as melatonin and 5-HTP can also aid in easing anxiety. But, it is essential to consult with your doctor prior to taking any supplement to treat anxiety or for any other reason. Supplements can be utilized in conjunction with a comprehensive therapy plan that incorporates lifestyle changes, psychotherapy, and supplements.

Cognitive behavioral therapy (CBT)

Cognitive behavioral therapy (CBT) is one of the most studied and empirically supported psychotherapeutic approaches for treating anxiety disorders. It targets abnormal thoughts and behaviors that maintain anxiety over time. Despite the fact that various CBT protocols were designed for different anxiety disorders, they all share common treatment goals and techniques.

CBT starts by identifying dysfunctional thought patterns which contribute to anxiety. During sessions, patients learn to recognize negative beliefs and challenge them. The therapist may also assist patients identify and change avoidance behaviors. The therapist may request patients to keep "thought journals" or diaries outside of sessions and to apply the behavioural strategies that they have learned in their daily life.

The goal is to eventually teach patients how to be their own therapists, by helping them understand their current patterns in thinking and behavior. This will allow them to eliminate unfounded fears, reduce their anxiety and other negative emotions and become more resilient.

CBT techniques include the identification and correction of distortions in the patient's thinking which include overgeneralizing, catastrophizing, and minimizing positive events. The therapist will also help the patient develop strategies to cope for stressful situations. These techniques can be applied to any type of anxiety disorders. Often, they are incorporated into a comprehensive approach to mental health called "cognitive-behavioral therapy".

Another element of CBT is exposure therapy. Exposure therapy involves exposing the patient's anxiety-inducing object or circumstance. This can be done by creating a mental picture of the object or the situation, or by directly confronting it in real life. A patient suffering from PTSD who is afraid of a specific location, might be encouraged by their physician to visit the location where they were assaulted. A person with social anxiety disorder, who is scared of speaking in public, could be encouraged to make a speech before the group.

Some studies have shown that combination strategies of pharmacotherapy and CBT can improve outcomes. However, the results are mixed and more research is needed. Combining medication with CBT is usually more effective than one alone. Combinations of benzodiazepines with CBT have been shown to be particularly effective in patients suffering from panic disorder as well as generalized anxiety disorder.

Exposure therapy

Exposure therapy is among the most effective methods for treating anxiety. It allows you to confront things you are afraid of in a secure setting with a therapist. The process might sound daunting but it will help you understand that your fears aren't based on fact and that you are able to accept the discomfort caused by your triggers. It can also improve your confidence in navigating the challenges of life.

There are many kinds of exposure therapies, including imaginal therapy, virtual reality and systematic desensitization. For instance, if scared of speaking in public, your therapist might encourage you to imagine yourself speaking or to practice with your friend. You can then gradually face the scenario with your therapist’s support. Your therapist will monitor your anxiety and panic levels during each session. They will adjust the level of exposure if necessary.

During the session, the therapist teaches you how to relax, manage your emotions and then introduces you to triggers that can make you feel anxious. This could include techniques such as meditation, breathing with rhythm and guided imagery. They can also teach you strategies to avoid engaging in habit that causes anxiety, such as staying clear of elevators. Exposure therapy is typically conducted over a series of weekly sessions. However, some individuals require more than two or three sessions to overcome their fear.

The first step is to determine the triggers that cause anxiety. For instance, being on a plane or being around strangers. natural ways to treat anxiety will help you select an exposure therapy method that is suited to your preferences and personality. This could involve using a hierarchical system to determine the sequence in which exposures are performed or practicing relaxation techniques prior to starting.

In vivo exposure therapy involves confronting the object or situation you're fearful of. It could be as simple as crossing a bridge or having someone else contact your arm. This method is often used to treat posttraumatic stress disorder as well as specific fears.

In-vivo exposure therapy can be difficult to incorporate into your schedule between appointments, which is why it is essential to find a therapist that specializes in this type of cognitive behavioral therapy. You can find a certified specialist through your local psychology group or mental network. You can also read reviews or ask your family and friends for suggestions.

Complementary therapies

Complementary therapies are a wide range of healthcare treatments not considered to be part of Western medicine. They can help reduce anxiety by teaching relaxation techniques and encourage the healthy lifestyle. These treatments include acupuncture, herbal medicine Meditation, Yoga massage, music therapy and yoga. They can also aid in relieving depression-related symptoms by reducing levels of stress hormones in your body.

Recent research revealed that mindfulness-based programs led to moderate improvements in anxiety symptoms. This method employs different kinds of meditation to promote mindfulness, which is the ability to concentrate on the present moment and let go of negative thoughts and emotions. This kind of meditation is suitable for almost everyone and doesn't require any special equipment or training. However, those with physical limitations might not be able to participate in meditative practices that involve moving.

Other treatments that can help ease anxiety include breathing exercises as well as progressive muscle relaxation, biofeedback, hypnosis, as well as self-hypnosis. These techniques help you manage anxiety by focussing on relaxing muscles breathing, calm breathing techniques, and visual imagery. These techniques can be used at home or in an environment for treatment. These techniques are often paired with other forms of therapy like cognitive behavioral therapy or exposure therapy.

Another way to relieve anxiety is to exercise regularly and eat a balanced diet. Regular exercise can reduce your blood pressure, heart rate and cortisol levels which is an important hormone that causes anxiety. A healthy diet can increase your energy levels, which can reduce your anxiety.

Cognitive behavior therapy is among the most effective treatments for anxiety. It teaches you to recognize and overcome negative thoughts that can cause anxiety. Your therapist will demonstrate how to assess your fears and determine their likelihood of occurrence. You can use strategies such as the comparison of your fears to previous experiences by weighing the pros and cons of the situation and determining if it is reasonable to worry about what could occur.





Acupuncture is a traditional Chinese technique that is used to alleviate anxiety. It is based upon an assessment of excesses or deficiencies in your energy (called Qi) found in specific meridians. A deficiency in the spleen meridian or kidney can trigger anxiety. Acupuncture can reduce anxiety symptoms when paired with psychotherapy and other CAM methods.