If worry excessively for inexplicable reasons, you may have anxiety. Anxiety occurs when the body's natural reaction to danger and stress becomes out of control, leaving the anxious person in a state of panic or constant dread. According to the National Institute of Mental Health, about 40 million American adults suffer from anxiety disorders in a given year. If you are among them, you can learn ways to handle anxiety.
Therapy
If you are experiencing excessive worry about everyday situations, have a lasting sense of nervousness, feel panicky or get extremely nervous around other people, you can get help for your anxiety by talking to a trained therapist. Seek counseling from a therapist who is experienced with anxiety disorders. Cognitive therapy is a popular technique for treating anxiety disorders and involves retraining your mind. Cognitive techniques focus on changing thought patterns to break habits of obsessive worry and irrational thoughts. A therapist can also help you confront the issues that trigger your anxiety and teach you healthy ways to cope with anxiety. A psychiatrist may also recommend medication to treat your anxiety.
Relaxation Techniques
Incorporate relaxation techniques into your life. Set aside at least 30 minutes a day to relax. Try different methods, such as deep breathing, progressive muscle relaxation or meditation, and pick the one that works best for you. For deep breathing, sit down or lie on your back and place your hand over your stomach. Focus on taking deep, slow breaths and bring clean air into your stomach and then release used air. Feel your hand slowly move up and down as you breathe through your stomach. To practice progressive muscle relaxation, lie on your back and clench small groups of muscles in your body for 10 seconds, then release. Start at your toes and work your way up your body to your head, until all of your muscles feel relaxed. You can get further guidance on relaxation techniques by taking a class or asking your therapist for suggestions.
Healthy Lifestyle Habits
A healthy lifestyle can help reduce anxiety. Eat a nutritious diet and avoid excessively salty and processed foods. Also avoid caffeine, which can trigger anxiety and even panic attacks. Incorporate a variety of fruits, vegetables, whole grains and low-fat dairy and protein foods into your diet to ensure you get the vitamins your body needs. Get eight hours of sleep a night is a way to help alleviate anxiety, as sleep deprivation can increase physical tension in the body, as well as affect your mental state. Exercise also helps reduce tension and boosts mood, so be sure to get at least 30 minutes of exercise five times a week.
