This Is The Complete Listing Of Treat Anxiety Dos And Don'ts
Medications and Complementary Therapies to Treat Anxiety
Everyone is worried and anxious at times, but those who suffer from anxiety have a tough managing their reactions. Psychotherapy can help, as does medication like beta blockers (used to lower blood pressure) and benzodiazepines.
Self-help strategies may also help alleviate symptoms. Exercise, for instance can help reduce stress and relaxes your body.
Medication
If lifestyle changes or psychotherapy don't help your anxiety, medication may be a good alternative. Anxiety medications help to suppress anxiety signals and the body's fight or flight response. Antidepressants are the most commonly used medication used to treat anxiety, are antidepressants. They work by increasing levels of certain neurotransmitters that affect mood. Selective serotonin Reuptake inhibitors (SSRIs) like citalopram, escitalopram, sertraline and prozac are typically the first medications prescribed. SNRIs like venlafaxine and duloxetine, as well as tricyclic antidepressants like Tofranil (imipramine), Elavil or Pamelor can also be effective in treating anxiety.
Sometimes, benzodiazepines can be used to treat anxiety . They're fast-acting and extremely beneficial in the short term however, they can be addictive and should only be employed when other treatments fail to work. Benzodiazepines are used to treat insomnia and anxiety.
Only licensed health professionals are able to prescribe medications to treat anxiety. They can be psychiatrists, psychologists, primary care physicians and some OBGYNs. Nurse practitioners, family practice physicians and psychiatric nurses can also prescribe certain medication, but they must get special training in doing so.
Certain people utilize complementary therapies, such as exercise, to reduce anxiety. They can also find ways to relax and 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.
In addition, natural supplements like melatonin or 5-HTP may also help ease anxiety. Consult your doctor before taking supplements to treat anxiety or any other health condition. Supplements in conjunction with a complete treatment plan that includes psychotherapy and lifestyle changes can enhance the effectiveness of your treatment.
Cognitive behavioral therapy (CBT).
CBT is one of the many psychotherapeutic techniques for anxiety disorders that has been thoroughly studied and supported by empirical evidence. It focuses on the maladaptive thoughts or behavior patterns that lead to anxiety. Although several individual CBT protocols have been developed for various anxiety disorders, they all share certain common treatment goals and techniques.
The first step in CBT is to recognize dysfunctional thought patterns that cause anxiety. Through sessions, patients learn to recognize negative beliefs and challenge them. The therapist can also help patients identify and alter avoidance behaviors. The therapist may request patients to keep "thought journals" or diaries outside of sessions, and to implement the behavioural strategies they have learned in everyday life.
Eventually, the final goal is to help patients to be their own therapists through helping them understand their current patterns of thinking and behavior. This will enable them to overcome unfounded fears and anxieties, decrease their anxiety levels and other negative emotions and become more resilient.
CBT techniques include identifying and reversing mental distortions that affect the patient which include overgeneralizing or catastrophizing, as well as minimizing positive events. The therapist will also help the patient develop coping strategies 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".
Exposure therapy is an additional component of CBT. This involves exposure therapy, which involves exposing the patient to the thing or circumstance that causes them anxiety. This may be done through imagining the object or situation, or by confronting it in actual life. A patient with PTSD, who is afraid of a particular location, could be urged by their physician to visit the place in which they were attacked. A person with social anxiety disorder, who is afraid of speaking in public, could be encouraged to deliver a speech before a group.
Certain studies have demonstrated that the combination of pharmacotherapy and CBT can improve outcomes. However, these results aren't conclusive, and further research is required. In general, mixing medications with CBT is more effective than each alone. Combinations of benzodiazepines with CBT have been proven to be particularly efficacious in those suffering from panic disorder and generalized anxiety disorder.
Exposure therapy
One of the most effective ways to treat anxiety is exposure therapy, which can help you confront the things that make you anxious in a secure setting with an experienced professional. It can be difficult but the process can help you realize that your fears are not justifiable and that you are able to be able to accept the triggers. It can also boost your confidence to face life's challenges.
There are many different types of exposure therapies, such as imaginal therapy, virtual reality and systematic desensitization. If you're nervous about speaking in public, your therapist could advise you to practice with a friend or imagine yourself giving the speech. Then, you can gradually confront the situation with your therapist's assistance. During each session, your therapist will check to see whether you're experiencing anxiety or panic and adjust the level of exposure as needed.
During the session, your therapist teaches you how to relax, manage your emotions, and then introduces you triggers that can make you feel fearful. This can include mindfulness, breathing rhythms and guided images. They will also teach you ways to avoid engaging in the habit that causes anxiety, such as avoiding elevators. Exposure therapy is usually conducted in a series weekly sessions. Some people require more than two sessions to overcome their anxiety.
The first step is to identify the object or situation that triggers anxiety, for example, flying on a plane or with strangers. Your therapist can help you select an exposure therapy approach that suits your personality and needs. This might involve using an order to determine the order of exposures or practicing relaxation techniques before starting.
In vivo exposure therapy is confronting the thing or situation that you're afraid of. It could be as easy as crossing an overpass or having someone else touch your arm. This approach can be used to treat specific anxiety disorders and posttraumatic stress disorder.
It can be difficult to schedule sessions for vivo exposure therapy. Therefore it is essential to find a therapist who specializes in this form of cognitive behavioral therapy. You can locate an experienced specialist by searching your local psychology association or the mental health network. You can also read reviews or ask family and friends for recommendations.
Complementary therapies
Complementary therapies are a range of healthcare treatments that aren't typically thought of as part of Western medicine. They can reduce anxiety by teaching you relaxation techniques and promoting healthy lifestyles. These treatments can include acupuncture, herbal therapy yoga, meditation, music therapy, and massage. They can also aid in relieving depression symptoms by reducing levels of stress hormones in your body.
Recent research has shown that mindfulness-based programs resulted in moderate improvements in anxiety-related symptoms. This approach uses different types of meditation to promote mindfulness, or the ability to concentrate on the present moment and let go of negative thoughts and emotions. This kind of meditation is suitable for nearly everyone and doesn't require any special equipment or training. However, people with physical limitations may not be able in meditation practices that require movements.
Other therapies that can help ease anxiety include breathing exercises and progressive muscle relaxation biofeedback, hypnosis and self-hypnosis. These techniques can help you control anxiety by focusing on relaxing muscles, calming breathing and visual imagery. They can be used at home, or in a therapeutic setting. They are usually employed in conjunction with other forms of therapy, like exposure therapy and cognitive behavior therapy.
Another method to reduce anxiety is to exercise regularly and eat a balanced diet. Regular exercise can lower your heart rate, blood-pressure and cortisol levels which are hormones that can cause anxiety. A healthy diet will make you feel more energetic, which can reduce anxiety.
Cognitive behavior therapy is among the most effective anxiety treatments. It teaches you how to identify and challenge negative thoughts which lead to anxiety. Your therapist will teach you how to evaluate fears and determine their likelihood of occurring. You can apply strategies like the comparison of your fears to previous experiences by considering the pros and cons of an event, and determining whether it is reasonable to worry about something that might occur.
Acupuncture is a traditional Chinese technique that can be used to treat anxiety. It is based on an evaluation of deficiencies and excesses in your energy, called qi, located in specific meridians. For instance, a lack of qi in the spleen or kidney meridians can cause anxiety. Some studies suggest acupuncture may reduce anxiety symptoms when combined with psychotherapy or other CAM approaches.