How to Get Rid of Anxiety

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How to Get Rid of Anxiety

Nearly everyone experiences some form of anxiety from time to time, and find themselves wondering how to get rid of anxiety. Some anxiety is a normal part of life. You might feel your palms become sweaty when you get up to give a big presentation. Maybe you find yourself thinking over - and over - the possible outcomes of challenging situations. Or, maybe you find yourself feeling nervous about big life transitions.

Sometimes, anxiety becomes so overwhelming and disruptive that it fits the criteria of a mental health disorder. In these cases, the anxiety may make it difficult or impossible to carry out daily activities. In other cases, people suffer panic attacks or develop symptoms of obsessive compulsive disorder.

Whether you have an anxiety disorder or you simply want to know how to get rid of anxiety that permeates daily life, this article is for you! Read on for evidence based ideas that will help you get rid of anxiety.

Meditation and Mindfulness

Meditation and mindfulness practices have been utilized for millennia in cultures throughout the world. Until recently, the practices have been looked upon with some skepticism by the medical and scientific communities in the western world. However, a growing body of evidence suggests that mindfulness and meditation practices not only improve anxiety symptoms, but can even lead to fundamental positive changes in the brain.

Practitioners of mindfulness learn to focus their minds on the present moment, acknowledging and accepting the feelings, thoughts, and sensations that enter their awareness. It is worth noting that in anxiety, we tend to worry about future events in an obsessive manner. Mindfulness practices can prevent this kind of worry and begin to break the cycle.

In the practice of meditation, mindfulness is taken to the next level. In meditation, practitioners use mindfulness techniques to achieve a sense of calm and stability. Some experienced practitioners are even able to achieve altered states of consciousness through meditation.

New research has begun to demonstrate that meditation can, over time, alter the structure and function of the brain in ways that can lessen the effects of stress and trauma.

So, now you might be wondering how to get rid of anxiety through meditation and mindfulness techniques. First, it is important to recognize that learning these practices can take some time and patience, as they might not come naturally at first. If you want to learn these techniques in an in-person setting from an instructor, try looking to meditation centers or yoga studios in your area for classes.

For those who do not have access to in-person classes due to lack of availability or cost, there are many popular apps and websites that offer free training on meditation and mindfulness. You can also find information on these topics from YouTube and other social media creators.

The best part about meditation and mindfulness is that it can be helpful to those who are experiencing both the normal anxiety of daily life, and to those who are experiencing an anxiety disorder. However, if your anxiety significantly impacts your quality of life or your ability to function, it is still important to seek aid from a licensed mental health professional.

Therapy

Therapy is known as one of the best evidence based ways to reduce anxiety, but one major misunderstanding persists about therapy. Therapy is not just for those who are suffering from anxiety disorders that warrant a clinical diagnosis. Therapy can be helpful for anyone who is going through a rough patch in life.

If you are wondering how to get rid of anxiety with therapy, it is important to have an understanding about the different types of professionals that provide therapy and the types of therapy they offer. Also you can use this website - www.mendora.ai - where the trained AI will provide you with talk therapy to help you overcome the anxiety.

You also have the choice of a licensed therapist. “Therapist” is an umbrella term for professionals who are trained in mental health treatment as psychologists, social workers, mental health counselors, or marriage and family therapists. It is important to make sure the therapists you are consulting with are, well, therapists. Therapists have graduate level education (masters or doctorate level) and are either licensed, or pre-licensed and working under the supervision of a more experienced professional. An unregulated cottage industry of “coaching” has emerged in recent years, with some coaches claiming that they can help clients learn how to get rid of anxiety. When choosing a professional to work with, make sure you know who you’re working with.

Broadly, there are two major types of therapeutic modalities, and most therapists will integrate aspects of each, depending on the needs of their patient. Some therapeutic modalities are insight based, and some are behavior based. In insight based therapy like psychoanalysis, therapists work with clients to gain understanding about the root causes of their problems, with the understanding that this leads to changes in functioning and behavior. In behavior based therapies like cognitive behavioral therapy, therapists help their clients change their behavior in ways that will lead to reductions in distress and anxiety.

Most popular therapeutic modalities are supported by evidence that they are effective in reducing anxiety. One of the most important factors in an effective course of therapy is the therapeutic alliance - the relationship between the client and the therapist. No matter what type of therapy you are seeking, make sure you feel comfortable and connected to the therapist you choose!

If you’re looking for a therapist, there are a few ways to conduct your search. First, if you have private health insurance, your insurance provider may be able to provide you with a list of therapists in their network. Another way to search for a therapist who is right for you is to search a mental health directory.

Some of the most popular mental health directories include:

  • Psychologytoday.com
  • Zencare.co
  • Goodtherapy.org
  • Inclusivetherapists.com

If you are looking for lower cost options, some effective strategies include:

  • Look for a “sliding scale” therapist. Therapists who accept fees on a “sliding scale” maintain a few spots in their practices for clients who can’t afford to pay their full fee.
  • Search in Open Path Collective (openpathcollective.org/open-path-therapists/). This is a directory of therapists offering low-cost ($30-$80) therapy sessions.
  • Contact your local university or psychoanalytic training institute. Therapists in training often charge lower fees, but are still able to provide high quality treatment while working under the supervision of a more experienced practitioner.

Medication

If you have found that in your search for how to get rid of anxiety, that mindfulness, meditation, and therapy have not been effective, medication might be for you. There are several types of mediation that are prescribed to those who are struggling with an anxiety disorder. It is important to note that medication should not be used to manage “normal” levels of anxiety that do not impact your ability to carry out daily activities and responsibilities.

Medication can only be prescribed by a doctor, physician’s assistant, or nurse practitioner. The most common types of medical professionals who prescribe medication for anxiety are psychiatrists and psychiatric nurse practitioners. In other words, a therapist licensed as a social worker, psychologist, mental health counselor, or marriage and family therapist may not prescribe medication. While your GP may be able to prescribe medication for anxiety, it is recommended that you visit a psychiatrist or psychiatric nurse practitioner for these medications, as they have specialized training in mental health treatment.

There are several types of medication that can help you get rid of anxiety, and there are some important distinctions that should be made between them. Below are some of the most common medications prescribed for anxiety:

  • SSRIs (Selective Serotonin Reuptake Inhibitors): While you may have heard of medications like Prozac, Zoloft, and Lexapro being prescribed to help depression symptoms, they are also commonly used to treat anxiety. These medications are relatively safe, but may have some lasting side effects, including weight gain and sexual side effects. SSRIs have a therapeutic effect on anxiety, meaning that they will not immediately reduce feelings of anxiety or cause you to feel a significant change in your mental state. SSRIs take a few weeks to take full effect and subtly reduce symptoms of anxiety.
  • Benzodiazepines: Benzodiazepines are different from SSRIs in that they have an almost immediate effect on anxiety by depressing the central nervous system. These medications cause muscles to relax and may make you feel somewhat drowsy. Benzodiazepines are not recommended for long-term use as they may be habit forming. These are sometimes prescribed for people who are experiencing panic attacks, or are anticipating a specific situation that will bring on anxiety, such as flying on a plane.
  • Other anxiety medications: Buspirone and beta-blockers are two other types of medications that can help people with anxiety. These medications tend to have fewer side effects than SSRIs and benzodiazepines.

While it may take some trial and error to find the right strategy for how to get rid of anxiety, these are three of the most effective options to explore. Whether you choose mindfulness, therapy, or medication, there is reason to be optimistic about reducing your anxiety.

Practice active listening and follow through

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