If you suffer from anxiety, you're not alone. According to the National Institute of Mental Health (NIMH), 40 million American adults are affected by anxiety disorders each year. Anxiety is a normal response to a stressful situation. Once the situation subsides, your anxiety should stop. However, you may have an anxiety disorder if you exhibit symptoms of anxiety for six months or longer. If you suspect you have an anxiety disorder, you should consult your doctor or a licensed mental health professional.
Psychotherapy
One of the first steps in conquering anxiety is psychotherapy. If you've recently been diagnosed with an anxiety disorder, your doctor will probably recommend a combination of medication and counseling. According to the NIMH, a particularly effective form of psychotherapy for people with anxiety disorders is cognitive-behavioral therapy (CBT). In CBT, your therapist will work with you to discover dysfunctional patterns in your thinking that may be supporting your anxiety disorder. As you become aware of these patterns, your therapist will work with you to change them. CBT also helps by providing you with education about anxiety, so that you learn, for example, that you won't actually die if you suffer from a panic attack.
Medication
Your doctor may recommend a course of medication if you've been diagnosed with an anxiety disorder. According to the University of Maryland Medical Center (UMMC), certain medications may be effective for treating anxiety disorders. However, they may also have potentially undesirable side effects, depending on your own reaction. The most commonly used medications are selective serotonin reuptake inhibitors (SSRIs), certain anti-depressants and benzodiazepines. You may have to try several medications before you find one that works for you.
Relaxation
Relaxation techniques such as yoga, meditation, guided visualization and deep breathing can be very effective ways of alleviating anxiety. According to the UMMC, techniques such as deep breathing can help to decrease some of the main physical symptoms of anxiety, such as hyperventilation. Concentrating on your breath, doing yoga, and meditating are all ways to slow down the central nervous system and place your focus on something other than the anxiety-causing stimuli. You can practice these techniques with the help of a qualified yoga or meditation teacher. You can also purchase DVDs or CDs with guided visualization, meditation or yoga exercises, online or in bookstores.
