10 Ideas to Help You Conquer Anxiety With Therapy
Anxiety can impact all areas of life – work, study and social interactions alike. Additionally, it may lead to clinical depression as well as increase your risk for self-harm and suicide.
Therapy is often the first step toward relieving anxiety symptoms. Cognitive behavioral therapy (CBT) aims to alter patterns of thinking and behavior that fuel anxiety.
1. Sleep well.
Everyone gets anxious from time to time, but anxiety that lasts longer or prevents you from sleeping, eating, or concentrating could be a telltale sign of an anxiety disorder. If fear interferes with daily life and impedes progress then talk with a therapist about getting professional assistance for managing it.
As with many anxiety treatments, CBT also addresses sleeping problems. Furthermore, healthy habits like avoiding caffeine and nicotine consumption, using relaxation techniques like deep breathing or meditation before bedtime and keeping to a regular sleep schedule all help promote better restful nights of restful slumber – the balm for any hurt minds if you will! A full night’s rest can significantly decrease anxiety levels while having a set routine can give you greater control of your life.
2. Take a break.
Sleep, alcohol and caffeine restriction and healthy lifestyle habits are proven ways to alleviate anxiety, but if the problem persists or overwhelms, professional help may be required.
Therapists can assist in helping individuals understand their emotions and identify any irrational, negative thoughts which lead to anxiety-provoking thoughts. Through exercises designed to replace these with realistic, soothing statements.
Reducing anxiety may be uncomfortable, but the effort will pay off in spades. To address your symptoms and find help quickly, use WithTherapy’s platform to find a therapist tailored specifically to you.
3. Practice self-care.
Implementing self-care measures can help keep anxiety under control and manage symptoms more effectively. This may involve exercises, eating healthy diet and getting enough rest, along with stress reduction techniques like meditation and breathing exercises to combat tension. Finally, self-care may also include avoiding triggers like tobacco and caffeine that cause anxiety attacks.
Some find expressing their emotions through journal writing therapeutic. Others may use aromatherapy with scents like lavender or chamomile being particularly comforting.
Other strategies might include learning assertive communication techniques, building self-esteem, and joining community support groups. Medication may also be beneficial; if so, work with your mental health professional to establish an ideal dosage and schedule that will ensure the medication works effectively for you. Psychotherapy combined with medication has proven more successful in the long term.
Many individuals with anxiety seek treatment through therapy or anti-anxiety medication; however, one of the most effective natural ways of relieving their anxiety is regular physical activity – exercise has proven as effective at relieving symptoms as some medications. Studies show daily physical exercise to be equally powerful for relieving anxiety.
Exercise can help combat anxiety by stimulating endorphin release in the brain – the body’s natural painkillers that help balance mood and relax the mind. Furthermore, physical activity helps decrease cortisol production – which has been linked to anxiety and stress levels.
Try jogging, cycling, swimming or taking a yoga class as excellent ways to reduce anxiety. Mix strength training into the mix as well for even greater benefits – just be sure to stretch often – it makes a huge difference! Remember to speak to your physician prior to beginning any new physical fitness regimes.
5. Eat a healthy diet.
Anxiety is a normal part of life that can help prepare us for novel situations; when it becomes excessive and interferes with daily activities, however, you should seek professional help. Being aware of triggers, learning coping techniques and adopting healthy lifestyle practices are ways that may help ease anxiety symptoms and bring about relief.
Certain foods can have an adverse impact on anxiety, so it’s essential to limit processed food and opt for complex carbs instead of sugary snacks and beverages. Eating whole grains has also been proven to lower stress hormones while staying hydrated and restricting alcohol and caffeine may help ease jitters.
Try to limit alcohol to one drink for women and two for men per day; too much alcohol can rewire the brain, increasing anxiety symptoms. Caffeine may also increase heart rate and cause feelings of nervousness and jitters.
6. Talk to a therapist.
Have you experienced anxiety symptoms or more prolonged conditions? Anxiety counseling at a San Diego clinic can provide invaluable relief. Consulting a therapist regularly is a powerful way of receiving reality checks and realizing how unfounded many fears are.
Your therapist will use evidence-based methods such as cognitive behavioral therapy (CBT) to teach you how to alter negative thought patterns and beliefs that contribute to anxiety, while exposure therapy allows you to become familiar with triggers in both real life or imaginary experiences, providing additional relief from trauma-based anxiety such as post traumatic stress disorder (PTSD).
Alternative treatment options can include eye movement desensitization and reprocessing therapy (EMDR) and interpersonal therapy. You may need to meet with various therapists until finding one who fits perfectly. When doing so, be honest with them as this will allow both of you to work together towards conquering any fears that arise.
7. Take a break from social media.
If social media distraction is becoming overwhelming for you or causing anxiety and depression, taking a break could be beneficial – whether for hours, days or even weeks depending on what best meets your needs.
Recent research found that taking part in a one-week social media detox reduced feelings of depression and anxiety while improving participants’ sense of well-being and life satisfaction.
Avoiding social feeds may seem impossible, but there are ways you can combat your addictive tendencies. One is turning off notifications on your phone – this will reduce addictive behavior by eliminating positive social stimulation and dopamine release associated with apps’ beeping sounds. Another approach might be engaging in another activity – exercising, reading a book, playing an interest or hobby perhaps; even meditation or relaxation techniques might help.
8. Make a list of your fears.
People suffering from anxiety often harbor unhelpful, negative thoughts that evoke fear or worry. Your therapist can teach you how to challenge these irrational notions and replace them with more practical, beneficial thoughts.
Cognitive Behavioral Therapy (CBT) is one of the most effective forms of psychotherapy available today for treating anxiety.
Your first step could be making a list of all of your fears and then gradually working through them with help from a therapist. They may employ techniques such as imaginal exposure – visualizing what is frightening you – or in-vivo exposure (where you face your fear directly). For instance, you could begin visualizing flying or public speaking before eventually taking that first flight yourself; initially experiencing discomfort but over time the anxiety will lessen over time. Learn more about CBT here or practice relaxation techniques and sleep well for better anxiety management.
9. Talk to a friend.
People suffering from anxiety will likely be more open to seeking assistance when they know they can count on your support. Make sure they know that you’re there for anything related to their anxiety without passing judgment or criticizing.
Encourage your friend to spend more time socializing with others and engaging in activities they find enjoyable, as this may help reduce loneliness and reduce social situations that cause anxiety to spike. This may also help them navigate any possible difficult social encounters more comfortably.
At first this will require time and effort; they will need your support when their anxiety is at its highest point to make progress possible. When they need it the most.
10. Give yourself a treat.
Anxiety can be an uncomfortable feeling in certain life events such as moving, starting a new job or taking an exam; but if those feelings persist and interfere with daily life, you could have an anxiety disorder.
Good news is there are multiple treatments for anxiety available today, such as psychotherapy and complementary health techniques. A therapist can teach you how to utilize these tools effectively in managing your anxiety.
One proven therapy for anxiety is exposure therapy. Your therapist will guide you step-by-step as they introduce things you fear while using visualization techniques and providing coping statements that you can practice during an anxiety attack.