Mild forms of anxiety can be an experience that helps people accomplish their tasks and achieve challenging goals, but there are more intense forms of anxiety. Anxiety can develop into a mental health disorder that can cause severe distress and disrupt a person's life, reports the American Psychological Association, or APA. If an anxiety disorder remains untreated, it can cause significant problems at work, in relationships with family members, and in other daily obligations, notes the APA. Therefore, it is important to seek help for anxiety as early on in the disorder as possible.
Step 1
Find a therapist who specializes in cognitive-behavioral therapy. According to HelpGuide.org, cognitive-behavioral therapy is the most widely used form of treatment for anxiety disorders; its effectiveness has been demonstrated with panic disorder, phobias, social anxiety, generalized anxiety and a variety of other conditions related to anxiety.
Step 2
Begin cognitive-behavioral therapy. The APA reports that cognitive-behavioral therapy will help the person dealing with anxiety gain an understanding of how his thought processes are associated with his anxiety disorder and how to confront anxiety- producing situations in a safe, controlled environment. Use the tools presented in therapy sessions to combat daily anxiety symptoms.
Step 3
Determine if medication will be an effective aspect of the treatment plan. Ask the doctor or psychiatrist about incorporating medication along with therapy. Maintain the prescribed dosage of medication. Do not adjust the medication intake without talking to the individual who prescribed it. Pay attention to potential side effects and discuss any concerns with the doctor or mental health professional.
Step 4
Introduce exercise into the daily routine. According to the MayoClinic.com, exercise is a powerful way to reduce anxiety. Exercise can improve a person's mood by releasing endorphins into her brain, which boost mood. Schedule time to get physical activity five times a week for at least 30 minutes. Begin slowly and work up to more intense exercises in order to avoid injury.
Step 5
Say "no." Do not take on more than can be handled at any given time. Acknowledge that it is okay to tell others "no." No single person should be expected to do everything, and a lot of anxiety comes from a person's inability to complete everything he has agreed to accomplish. Avoid taking on too much. Do not take responsibility for everything; delegate tasks to others.
Step 6
Incorporate relaxation techniques. Learning to relax can ease anxieties, notes the MayoClinic.com. Use visualization techniques. Begin meditating for five minutes a day, or join a yoga class. Try deep breathing as anxieties begin to increase. Practice counting to 10 in situations of intense anxiety.
