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Suggest Treatment For Anxiety Disorder
Question: I have really bad anxiety and it's really affecting my life.. What can I do about it besides going to the doctor or talking to someone??
Brief Answer:
Recommendations
Detailed Answer:
Hello XXXXXXX
Anxiety problems are a common thing. I'm sorry you are having this - it can be miserable.
You mentioned doctors and someone to talk to:
Doctors can prescribe an SSRI such as Lexapro which can cut down on the anxiety overall. It can take a couple of weeks until it starts to work. For acute attacks there are benzodiazepine medications such as Lorazepam that are short acting and work quickly.
A counselor such as a psychologist can help for working through specific issues.
But, if you don't want to go the doctor + psychologist route, you can try meditation and increased exercise.
The meditation that is easy to start out with that I like to recommend is called "Four by Four Breathing". To do this you sit in a chair or on the floor, or lie down on your back. Take a couple of deep breaths. Then begin to take slow, easy breaths, counting to 4 on inhalation, and counting to 4 on exhalation. Repeat this 4 times. Then start over. And continue to do this for 4 minutes total.
You want to focus your mind on your breaths and counting them. Our minds will wander naturally when we do this, and especially when we are suffering from anxiety. But in this technique, simply acknowledge that your mind has wandered, and gently return to focusing on counting your breaths.
Practice this technique at least once a day. Over time, you will be able to gain more control over your thoughts and train your self. After 4 minutes seems easy you can gradually increase to more minutes at a time.
This technique is good for over riding panic attacks, and for calming one's self down. And it helps people to be more aware and conscious of when they are thinking anxious thoughts.
Yoga can be helpful too, and for this I'd recommend working with an instructor or taking a class.
If, however, you're anxiety is too severe to allow you to do any of these things, then I'd recommend medication.
Good nutrition is important too. Avoid sweets, alcohol, caffeine, if possible.
I hope this information helps. Please let me know if I can provide further information.
Recommendations
Detailed Answer:
Hello XXXXXXX
Anxiety problems are a common thing. I'm sorry you are having this - it can be miserable.
You mentioned doctors and someone to talk to:
Doctors can prescribe an SSRI such as Lexapro which can cut down on the anxiety overall. It can take a couple of weeks until it starts to work. For acute attacks there are benzodiazepine medications such as Lorazepam that are short acting and work quickly.
A counselor such as a psychologist can help for working through specific issues.
But, if you don't want to go the doctor + psychologist route, you can try meditation and increased exercise.
The meditation that is easy to start out with that I like to recommend is called "Four by Four Breathing". To do this you sit in a chair or on the floor, or lie down on your back. Take a couple of deep breaths. Then begin to take slow, easy breaths, counting to 4 on inhalation, and counting to 4 on exhalation. Repeat this 4 times. Then start over. And continue to do this for 4 minutes total.
You want to focus your mind on your breaths and counting them. Our minds will wander naturally when we do this, and especially when we are suffering from anxiety. But in this technique, simply acknowledge that your mind has wandered, and gently return to focusing on counting your breaths.
Practice this technique at least once a day. Over time, you will be able to gain more control over your thoughts and train your self. After 4 minutes seems easy you can gradually increase to more minutes at a time.
This technique is good for over riding panic attacks, and for calming one's self down. And it helps people to be more aware and conscious of when they are thinking anxious thoughts.
Yoga can be helpful too, and for this I'd recommend working with an instructor or taking a class.
If, however, you're anxiety is too severe to allow you to do any of these things, then I'd recommend medication.
Good nutrition is important too. Avoid sweets, alcohol, caffeine, if possible.
I hope this information helps. Please let me know if I can provide further information.
Note: For further guidance on mental health, Click here.
Above answer was peer-reviewed by :
Dr. Chakravarthy Mazumdar
Answered by
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