Feeling worried or anxious is the body's natural reaction to stress and danger, but for some people, the anxiety becomes overwhelming, persistent or irrational, manifesting as an anxiety disorder. According to the National Institute of Mental Health, anxiety disorders affect about 40 million American adults each year. If you have been diagnosed with an anxiety disorder or are experiencing a high level of anxiety, you can implement some tips to overcome anxiety in your life.
Therapy
Seek counseling with a therapist who is experienced in treating anxiety. Therapists may use a variety of techniques, including group therapy, cognitive therapy and psychoanalysis. An anxiety support group can help you relate to other people grappling with similar issues, as well as learn ways to cope together. A support group can also help people with social anxiety confront their fears and practice desensitization techniques by being around other people. Cognitive therapy offers ways to change obsessive thought patterns that keep anxieties alive. Psychoanalysis can help get to the root of anxiety and deal with issues that may trigger it.
Relaxation Techniques
Pick a relaxation method that works best for you, and practice it for 30 minutes a day. Try deep breathing by lying down with your hand on your stomach and focusing on the air slowly entering and leaving your abdomen. Another way to relax is to practice progressive muscle relaxation. Lie down and take a few deep breaths, then begin slowly tensing and relaxing each muscle in your body, starting with your feet. Hold each tensed muscle for 10 seconds before releasing, feeling the tension dissolve. Repeat until your whole body has tensed and relaxed. Another popular way to relax the body is to practice yoga. Sign up for a beginner's yoga class at your local gym or yoga studio.
Exercise
Exercise helps combat anxiety by releasing tension as well as endorphins, which spur a sense of well-being. Exercise for at least half an hour a day to reap full health benefits and reduce your stress level. Choose an activity you enjoy, whether it's walking, biking, swimming or playing basketball---anything that gets your heart rate pumping. Exercise offers the added benefits of increasing your confidence level and motivation as well as a mental distraction from anxiety. Working out helps the body physically get rid of muscle tension as well, as it increases the flow of oxygen through the body and stimulates the nervous system.
