I am suffering anxiety disorder from last 10 month so what should I do for it and how long it take and cure.

Question

Hi lybrate-user,
first of all I would like to tell you, that in anxiety there is a role of both medication and psychotherapy to cure oneself fully.
You will have to continue medication for a year or so as suggested by the doctor, do not leave the course in between or you will elapse and again start having the symptom. For, psychotherapy you can consult a psychologist online, it is important to treat the anxiety from root.
While everyone struggles with fears daily, in the case of anxiety, these fears significantly affect a person's ability to function at work, in school, or in relationships. Having an anxiety disorder can feel hopeless, but there are ways to help.
Practice deep breathing. Imagine your stomach as a balloon. Inhale fully and deeply through your nose, feeling your stomach expanding. Then, exhale, gradually allowing your stomach to collapse.
You can perform deep breathing exercises during a panic attack or frequently throughout the day to reduce stress and fend off anxious feelings. 20 to 30 minutes of deep breathing daily is ideal. Reciting a script in your head like" I am safe. Or" I am perfectly calm. May help.
Train yourself to be calm with meditation or yoga. Daily engagement in calming activities can help you rid yourself of anxiety or keep these feelings under control. Meditation involves mindfully clearing your mind of fears or worries and focusing on cleansing, relaxing breaths. Yoga incorporates stretching and body positions called asanas with meditation and breathing techniques for a full-body calm.
Look up meditation for beginners or online or sign up for a yoga class at a fitness studio near you.
Eat several balanced meals per day. Anxiety can be exacerbated by not taking care of your body. Have a healthy, balanced meal of lean protein, fruits and vegetables, whole grains, and low-fat dairy several times a day (i. E. Between 3 and 5 meals daily)[18]. Plus, keep energizing snacks like fresh veggies, fruit, and nuts on hand to fuel your body in between meals.
Eat foods high in healthy fatty acids like salmon and avocado in addition to complex carbohydrates such as whole grain oats and brown rice to manage anxiety naturally.
Avoid caffeine and alcohol. These substances can actually make anxiety worse. Both alcohol and caffeine can make you edgy and interfere with your sleep cycle.
Engage in regular physical activity that matches your abilities. This can include walking your dog through the park or a more vigorous exercise regimen such as high-intensity interval training. Research shows that regular exercise provides mood-enhancing endorphins that not only help build self-esteem but take your mind off what's making you anxious.
In order to be sure that you stick to a routine of regular physical activity, it's best to sample a variety of activities and rotate between a few that you enjoy the most. For example, you might like participating in group sports most. However, you might also enjoy swimming for when you do not have a group of people with whom you can play.
Always speak to your doctor before starting a new fitness regimen.
All the best.

Juhi Parashar · Accepted Answer

Hi lybrate-user,
first of all I would like to tell you, that in anxiety there is a role of both medication and psychotherapy to cure oneself fully.
You will have to continue medication for a year or so as suggested by the doctor, do not leave the course in between or you will elapse and again start having the symptom. For, psychotherapy you can consult a psychologist online, it is important to treat the anxiety from root.
While everyone struggles with fears daily, in the case of anxiety, these fears significantly affect a person's ability to function at work, in school, or in relationships. Having an anxiety disorder can feel hopeless, but there are ways to help.
Practice deep breathing. Imagine your stomach as a balloon. Inhale fully and deeply through your nose, feeling your stomach expanding. Then, exhale, gradually allowing your stomach to collapse.
You can perform deep breathing exercises during a panic attack or frequently throughout the day to reduce stress and fend off anxious feelings. 20 to 30 minutes of deep breathing daily is ideal. Reciting a script in your head like" I am safe. Or" I am perfectly calm. May help.
Train yourself to be calm with meditation or yoga. Daily engagement in calming activities can help you rid yourself of anxiety or keep these feelings under control. Meditation involves mindfully clearing your mind of fears or worries and focusing on cleansing, relaxing breaths. Yoga incorporates stretching and body positions called asanas with meditation and breathing techniques for a full-body calm.
Look up meditation for beginners or online or sign up for a yoga class at a fitness studio near you.
Eat several balanced meals per day. Anxiety can be exacerbated by not taking care of your body. Have a healthy, balanced meal of lean protein, fruits and vegetables, whole grains, and low-fat dairy several times a day (i. E. Between 3 and 5 meals daily)[18]. Plus, keep energizing snacks like fresh veggies, fruit, and nuts on hand to fuel your body in between meals.
Eat foods high in healthy fatty acids like salmon and avocado in addition to complex carbohydrates such as whole grain oats and brown rice to manage anxiety naturally.
Avoid caffeine and alcohol. These substances can actually make anxiety worse. Both alcohol and caffeine can make you edgy and interfere with your sleep cycle.
Engage in regular physical activity that matches your abilities. This can include walking your dog through the park or a more vigorous exercise regimen such as high-intensity interval training. Research shows that regular exercise provides mood-enhancing endorphins that not only help build self-esteem but take your mind off what's making you anxious.
In order to be sure that you stick to a routine of regular physical activity, it's best to sample a variety of activities and rotate between a few that you enjoy the most. For example, you might like participating in group sports most. However, you might also enjoy swimming for when you do not have a group of people with whom you can play.
Always speak to your doctor before starting a new fitness regimen.
All the best.