5. Treat Anxiety Projects For Any Budget
Medications and Complementary Therapies to Treat Anxiety
Everyone worries and feels fearful at times, but those who suffer from anxiety have a difficult time controlling their reactions. Psychotherapy can help, as does medication like beta blockers (used to lower blood pressure) and benzodiazepines.
Self-help strategies can also ease symptoms. For example, exercise helps reduce stress and relaxes the body.
Medication
If changes in your lifestyle or psychotherapy do not help your anxiety, medication could be an option. Anxiety medications can help reduce fear signals and the body's fight or flight response. Antidepressants are the most common drugs used to treat anxiety. IamPsychiatry function by enhancing levels of certain neurotransmitters that influence mood. Selective serotonin reuptake inhibitors (SSRIs) such as citalopram, escitalopram, sertraline and prozac are often the first medications prescribed. SNRIs such as duloxetine, venlafaxine and tricyclic antidepressants such as Tofranil (imipramine) Elavil, Tofranil (imipramine), or Pamelor are also effective in treating anxiety.
Benzodiazepines are also used to combat anxiety. They're quick-acting and can be helpful in the short-term. However, they are addictive. Benzodiazepines are commonly used to treat insomnia and anxiety.
There are a variety of medications that can be used to treat anxiety but only licensed health professionals are able to prescribe them. They include psychiatrists and psychologists as along with primary care physicians, some OB/GYNs, and some psychiatrist nurses. Nurse practitioners as well as family practice doctors and psychiatric nurses may also prescribe certain medication, but they must receive special training to do so.
Certain people utilize complementary therapies, such as exercise, to reduce anxiety. You can also find ways to relax and reduce stress, such as deep breathing and mindfulness meditation. 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.
Finally, natural supplements like 5-HTP or melatonin may aid in easing anxiety. Consult your doctor before taking supplements to treat anxiety or any other health condition. Supplements can be taken in conjunction with a complete therapy program that includes psychotherapy, lifestyle changes and supplements.
Cognitive behavioral therapy (CBT)
Cognitive behavioral therapy (CBT) is among the most thoroughly researched and empirically validated psychotherapeutic strategies for treating anxiety disorders. It targets abnormal behavior and thoughts that cause anxiety over time. While a variety of individual CBT protocols have been developed for various anxiety disorders, they all share certain common treatment goals and methods.
The first step in CBT is to identify dysfunctional thought patterns that can cause anxiety. During sessions, the patients learn to identify these negative beliefs and then challenge. The therapist may also assist patients recognize and modify their behavior patterns that cause them to avoid. The therapist may ask patients to keep "thought journals" or diaries outside of sessions, and to apply the behavioural strategies that they have learned in everyday life.
The ultimate final goal is to help patients to be their own therapists by helping them understand their patterns of thinking and behavior. This will allow them overcome unfounded fears and anxiety, as well as other negative emotions and become more resilient.
CBT techniques include identifying and changing distortions in the patient's thinking, such as overgeneralizing catastrophizing, overgeneralizing, or minimizing positive events. The therapist will also help the patient develop coping strategies for stressful situations. These techniques can be employed to treat all types of anxiety disorders. Often, they are incorporated into a comprehensive approach to mental health called "cognitive-behavioral therapy".
Another component of CBT is exposure therapy. Exposure therapy involves exposing the patient's anxiety-inducing object or situation. This can be done by creating a mental picture or confronting the object or scenario in real life. For instance, a person suffering from PTSD who is afraid of a particular location could be encouraged to go to the location where they were assaulted. A person suffering from social anxiety disorder, who is afraid of speaking in public, may be encouraged to make a speech before a group.
Some studies have shown that combining CBT and pharmacotherapy can improve outcomes. These results are not conclusive, and more research is needed. Combining medication with CBT is usually more effective than one alone. Combinations of benzodiazepines as well as CBT have been proven to be particularly effective for those suffering from panic disorder and generalized anxiety disorder.
Exposure therapy
Exposure therapy is one of the most effective ways to treat anxiety. It can help you confront the things that you are afraid of in a secure setting with a therapist. The process may sound difficult but it can help you understand that your fears are not based on reality and that you can tolerate the discomfort of your triggers. It can also increase your confidence in facing the challenges of life.
There are a variety of exposure therapies, including virtual reality, imaginal therapy and systematic desensitization. If you're scared to speak in public, your therapist might encourage you to practice with a friend or imagine yourself delivering the speech. Then, you'll be able to gradually face the scenario in real life with your counselor's assistance. Your therapist will monitor your anxiety and panic levels during each session. They will adjust the level of exposure as needed.
In the course of a session the therapist will show you to calm and manage your feelings before explaining the triggers that create anxiety. This could include mindfulness, rhythmic breath, and guided images. They can also teach you strategies to avoid engaging in behaviors that cause anxiety, like avoidance of elevators. Exposure therapy is usually conducted over a number of weekly sessions, and some individuals require more than one or two sessions to overcome their fears.
The first step is to determine what triggers your anxiety. For instance, being on a plane or being in the presence of strangers. Your therapist will assist you choose an exposure therapy approach that fits your preferences and personality. This might involve using an order to determine the order of exposures or practicing relaxation techniques before starting.
In vivo exposure therapy involves directly facing the thing or situation you're fearful of. This might be as simple as crossing a bridge or having someone touch your arm. This technique can be used to treat certain phobias and posttraumatic stress disorder.
It can be difficult to squeeze in vivo exposure therapy between appointments. Therefore, it is important to find a therapist who is specialized in this kind of cognitive therapy for behavioral disorders. You can find a certified specialist through your local psychology association or mental network. It's also a good idea to review reviews and ask your family members or friends for suggestions.
Complementary therapies
Complementary therapies encompass a broad array of health treatments that aren't considered to be part of Western medicine. They can help reduce anxiety by teaching relaxation techniques and encouraging an active lifestyle. These treatments could include acupuncture, herbal therapy, meditation, yoga, music therapy, and massage. They can also help reduce depression symptoms by reducing the levels of stress hormones within your body.
A recent study found that mindfulness-based meditation programs were linked with moderate improvement in anxiety-related symptoms. This method employs various techniques of meditation to improve mindfulness, or the ability of focusing on the present moment while letting go of negative thoughts and emotions. This kind of meditation is suitable for nearly anyone and does not require any special equipment or training. People who have physical limitations may not be able to participate in a meditation practice that involves movements.
Other treatments that can help reduce anxiety include breathing exercises, progressive muscle relaxation, biofeedback, hypnosis and self-hypnosis. These techniques assist you in controlling your anxiety by focus on relaxing muscles breathing, calming breath, and visual imagery. These techniques can be employed at home or within a treatment environment. These techniques are typically employed in conjunction with other types of therapy, including exposure therapy and cognitive behavior therapy.
Exercise regularly and eat well-balanced meals are two other ways to reduce anxiety. Regular exercise can lower your blood pressure, heart rate and cortisol levels which is the hormone that triggers anxiety. A healthy diet can make you feel more relaxed which can decrease your feelings of anxiety.
Cognitive behavior therapy is a highly effective treatment for anxiety. It teaches you to recognize and overcome negative thoughts that lead to anxiety. Your therapist will demonstrate how to assess your the likelihood of occurring. You can apply strategies such as looking at your fears in relation to previous experiences as well as considering the pros and cons of an event, and determining whether it is realistic to worry about what could occur.
Acupuncture, a traditional Chinese method, can be used to alleviate stress. It is based on an evaluation of excesses or deficiencies in your energy (called qi) found in specific meridians. A deficiency of the spleen or kidney meridian can trigger anxiety. Some studies suggest acupuncture may help alleviate anxiety symptoms when combined with psychotherapy or other CAM methods.