How to Reduce Anxiety Symptoms Anxiety can be crippling and cause people to avoid going to work or school This can lead people to feel isolated and develop clinical depression Treatments include psychotherapy and medication which includes cognitive behavioral therapy CBT and exposure response prevention ERP, which involves slowly exposing people to situations that cause anxiety with the guidance of the therapist 1 Exercise regularly Getting plenty of exercise is good for your body and mind It can help reduce symptoms of anxiety, such as mood swings and fatigue by helping to control stress levels If you don't exercise regularly, begin gradually Try adding a few short exercises to your schedule and gradually increase your activity level Choose activities that make you feel at ease and motivated, such as walking, swimming, or weightlifting Find a fitness buddy to motivate you if you don't like exercising alone Relaxing in the evening can help reduce anxiety This might include yoga, deep breathing exercises or a quiet stroll in the nature Try to reduce or quit smoking, and limit the amount of alcohol, caffeine and other substances that may aggravate your anxiety If you're having difficulty managing your anxiety on your own, ask your primary care physician for the referral to an expert in mental health who has had experience treating anxiety disorders Psychotherapy, such as cognitive behavior treatment CBT or exposure therapy can help you overcome anxiety-related behaviors that are unhelpful or distorted and thoughts Drugs, like short-acting sedatives and low doses of antidepressants, can also relieve anxiety if taken according to the directions If you're interested in psychotherapy, call your insurance company and inquire what mental health services are covered under your plan Do some research to find the local providers who specialize in anxiety Search for providers who are in-network to avoid high out-of pocket expenses that can increase anxiety In the meantime, remember that anxiety is a common occurrence and is treatable Don't be afraid to seek the help you need Treatment can help you overcome your fears and lead a more satisfying happy, healthy life 2 Get enough sleep A good night's rest is crucial for our mental and physical well-being If you're experiencing anxiety that's interfering with your ability to sleep soundly, it may be time to consult a psychiatrist or a medical expert for strategies to manage anxiety Sleep and anxiety are closely linked, with both negatively impacting our mood as well as our energy levels and performance In fact, many sufferers of anxiety disorders experience difficulty falling asleep at night or are frequently awake throughout the night This is typically 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, the brain's part that is responsible for processing emotions and worry, is activated when we don't get enough sleep This can result in a vicious cycle where we cannot sleep, so we worry about not being able to sleep, which further prevents us from getting enough sleep While sleep is essential to our overall health, there are many things we can do to improve our sleeping habits and reduce anxiety disorder For instance try to relax before going to bed by engaging in meditation or mindfulness exercises can help reduce anxiety and promote relaxation By calming the nervous system you can use breathing techniques that are measured This helps to even out your breath that is often disturbed when we are stressed It's also a good idea to consult a healthcare practitioner or mental health professional when you are suffering from extreme anxiety Your doctor will examine you for any medical conditions which may be contributing to your symptoms They will then suggest treatment or medication if needed 3 Identify your triggers For many people who suffer from anxiety, certain events or thoughts can trigger symptoms and cause them to 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 Anxiety triggers can vary depending on the individual, but they usually, they are triggered by personal trauma or a traumatic experience A fear of public speaking for instance can cause many people to be anxious and nervous, but a trained therapist can show you how to conquer your anxiety Stressful situations like traveling or large crowds can cause anxiety You can lessen anxiety by removing these triggers A balanced diet and enough sleep can also reduce anxiety levels A balanced diet should include complex carbs, vegetables and fruits and avoid caffeine and alcohol, which can exacerbate anxiety If you have unexplained anxiety keeping a food journal can help you find possible dietary triggers Try to stay away from sweet foods as they can trigger anxiety symptoms and trigger blood sugar spikes A mental health professional can instruct you on stress reduction techniques and mindfulness meditation to manage anxiety If your anxiety is extreme or interferes with your daily activities medication might be necessary to reduce the symptoms Medications include selective serotonin reuptake inhibitors SSRIs or benzodiazepines These drugs can be prescribed by your doctor or a psychiatrist It is essential to take your medication according to the directions, and do not stop them without talking to your healthcare provider Anxiety is a normal aspect of life, however it shouldn't be a factor in your life A therapist can help you regain your control and allow you to enjoy your life to the fullest 4 Pause for a moment Anxiety is a normal response to stressful life events However, when a person experiences it repeatedly and continuously it could be an indication of an anxiety disorder These symptoms can interfere with daily life and work, relationships, and even happiness Taking https//wwwiampsychiatrycom/anxiety-disorders from a situation or event that triggers your anxiety can help get more perspective You can calm your body and mind by doing breathing exercises, yoga or meditation Refraining from drinking alcohol and caffeine can also help to reduce anxiety One of the main causes in anxiety disorders is that you are unable to communicate your feelings This can lead to a lack of self-esteem and cause you to feel like people don't get it This feeling can be quelled by learning to be assertive You can also seek social assistance and consult a mental health professional It can be difficult to overcome anxiety when the outcome you had feared actually occurs You have to face the events that make you anxious to break free from an avoidance-induced cycle This will likely cause you some anxiety for a short period of time however it can help you learn that you can handle these situations and build confidence in yourself For example, if you are afraid to speak in public, you can start by presenting a speech to your family members and then gradually increase the number of people you speak to larger audiences While some people can manage their anxiety without medication, many require assistance A therapist or doctor can help you change your mental outlook and develop healthy coping techniques If needed, they can prescribe medication or offer psychotherapy The use of medication can lessen the severity of symptoms 5 Talk to someone Anxiety can cause feeling isolated, so it's crucial that you reach out and offer support If you're suffering from anxiety, consider joining an online support group to connect with others who are experiencing similar experiences You can also get help and guidance through an expert in mental health or therapist Talking to your primary healthcare provider is a great first step He or she can refer you to a mental health professional if necessary Some people with anxiety can benefit from psychotherapy, also known as "talk therapy" which includes cognitive behavioral treatment that teaches them to be aware of and challenge their irrational thoughts Others find relief through medication or other alternative health methods, such as yoga or meditation Remember that your friend or family member doesn't decide to be anxious It's a part of their personality and brain, similar to any other physical condition they may be suffering from Do not try to soothe their fears using logic or reassurance It's difficult to tell someone that their fear is not rational Particularly when it's a constant concern that they just can't shake You can talk to them regularly about their anxiety if they are at ease with it You could check in with them on a regular basis or make a weekly phone video or phone call It can provide them with an impression of belonging and a plan for their day You can assist your loved one to manage their anxiety by reminding them to socialize and spend time with their friends Encourage them to get away from their work or other activities if they are feeling anxious Instead suggest some activities that they can do You can help them feel more grounded by walking or focusing on a particular activity