Summary of Various Methods
Thank you for visiting this health information site and reading the articles about how to treat anxiety and panic. There is a lot of information on this site, please take the time to browse and study. I have spent a lot of time researching and writing about the many ways of treating anxiety.
What follows is a brief summary, there is more detailed information in the many articles on the site.
Psychological Treatments such as Cognitive Therapy and Cognitive Behavioural Therapy.
Cognitive therapy (CT) involves replacing negative thinking patterns with more healthy positive thoughts. Cognitive therapy is an effective way to treat those who are suffering from "nerves" and panic.
Read more: Cognitive Therapy
Cognitive behavioural therapy (CBT) is a combination of cognitive therapy along with behavioural modifications aimed at dealing with the thoughts that lead to worry.
CBT is a talking therapy that is provided by psychologists. It aims to treat worry and solve problems around dysfunctional emotions, behaviours and thoughts via a goal-orientated, systematic process. CBT is probably the most used way of curing worry by psychologists and has shown to be effective in numerous medical research studies.
Behavioural therapy is a psychological treatment that focuses on eliminating undesirable behaviours without involving the psychoanalytic state of the client. Behaviour therapy focuses on behaviours rather than the thoughts or emotions that may be causing them. Behavioural therapy is less widely used to treat nervousness.
Deep Muscle Relaxation.
Deep muscular relaxation is a technique which involves tensing and then relaxing the various muscle groups of the body in sequence. It is an effective way of relieving tension and achieving a relaxed state.
Mindfulness is about the process of paying attention to yourself and living in the moment (not for the moment). Mindfulness involves paying attention to your thoughts, feelings, choices and actions all within the context of the present moment. Mindfulness is an effective treatment for excessive worry and depression.
Meditation is a form of mental practice in which practitioners train their minds to achieve a state of consciousness in order to gain mental health benefit. There are many types of meditation practice. Regular meditation has been found to be effective therapy for depression and worries.
Exercise is a healthy and effective way of calming mood and preventing stress, nervous tension and depression. Walking is a good way to relieve tension and stress. Vigorous exercise and playing sport is calming (usually!). Some people prefer gentler forms of exercise such as yoga, which is a particularly good form of exercise for relaxation.
Diets to Improve Mood
Diets and eating certain foods can be a helpful addition to an anxiety treatment programme. Consuming certain foods can alter our mood and some foods or combinations of foods are known to have a positive effect on our mood.
If you are suffering from nervousness then the health professionals that are best placed to help cure your nervous state are:
GP or Family Doctor. This is best person to consult first. Your family doctor can make an assessment of your symptoms, exclude medical causes for your symptoms and advise on treatment. Sometimes this will involve medication, if appropriate, or a referral to a psychologist, clinical psychologist or psychiatrist, if necessary.
Psychologists are professionally trained specialists in treating mental health problems, including anxiety disorders, with talking therapies. There are different training routes to becoming a psychologist and they practice using different methods such as CBT or counselling.
Psychiatrists are medically qualified doctors who specialise in treating mental health problems. They are able to prescribe medication and carry out detailed mental health assessments of patients. They advise on, plan, oversee and guide treatment plans, which are often then carried out by related health professionals such as psychologists. They advise other doctors regarding the assessment, diagnosis and treatment of mental health problems.
Many people prefer to treat their symptoms of nervousness by reading self-help books, following advice and information on the internet, listening to relaxation audio recordings, meditation at home or in groups, listening to music, talking to friends and family (who may act as counsellors), caring for a pet, walking a dog, dancing, painting, fishing, bird-watching, writing or getting involved in other types of hobby or calming occupation.
The prescription drugs that are used to treat nervousness include: Benzodiazepines such as diazepam (Valium). Azapirones such as buspirone (Buspar). Selective serotonin reuptake inhibitors (SSRI's) such as citalopram (Cipramil) and fluoxetine (Prozac). Serotonin-norepinephrine reuptake inhibitors (SNRI's). These are also known as dual reuptake inhibitors. An example is venlafaxine (Efexor). Beta-blockers such as propranolol (Inderal). Meprobamate is an older drug that is little used nowadays. Barbiturates such as amylobarbitone (Sodium Amytal). These are rarely prescribed these days.
Read more: article about prescription medication for anxiety:
Herbs used for their calming properties include: Valerian, Hypericum (St John's wort), Californian poppy, Hops, Passion flower, Reishi mushroom, chamomile, Panax ginseng, Siberian ginseng, ashwaganda and licorice root. Kava can no longer be recommended due to liver toxicity.