People generally experience anxiety during the presence of a threat or challenge, but feeling anxious on a consistent basis may be signs of a general anxiety disorder. Signs of anxiety include excessive worry, restlessness, muscle tension, difficulty concentrating, upset stomach and headache. General anxiety syndrome doesn’t have a definitive cause, though some scientists suggest that neurotransmitters in the brain may be associated with the condition, according to the University of Maryland Medical Center. Additional suspected causes include heredity factors, environmental conditions and current life circumstances, reports the medical center. Discovering the cause of a person’s anxiety is crucial when determining treatment options.
Step 1
Identify your anxiety. Know when you are experiencing anxiety and attempt to identify trigger points, suggests Johns Hopkins Medicine. Write down emotions and causes for anxiety in a diary in groups of two. Do not overwhelm yourself with worry by tackling too many problems or emotions at once. Attempt to create a plan to solve each worry or situation that troubles you.
Step 2
Exercise every other day. Any form of physical movement and exercise decreases anxiety and worry, according to Johns Hopkins Medicine. Gardening, dance class or a walk around the local park increase daily physical activity and decrease anxiety. MayoClinic.com suggests starting out your exercise routine slowly and gradually building it to more intense workouts. When a sudden extreme feeling of worry or anxiety hits, give yourself a quick, simple task, suggests Johns Hopkins Medicine. Start a load of laundry, take the dog for a walk or clean out your car to keep your mind trouble-free and refocused.
Step 3
Determine if your anxiety is caused by an underlying medical condition or medication. Some medication may increase anxiety levels. Learn about the medications you are taking by discussing potential side effects with your medical professional. Discuss the possibility of an underlying medical condition with your doctor. Report any abnormal physical or mental changes you have experienced.
Step 4
Seek counseling if your medical doctor determines no physical- or medication-related cause for the anxiety exists. Explain to your counselor that you would like to learn different coping strategies and problem-solving techniques, suggests the University of Maryland Medical Center.
Step 5
Learn and implement cognitive behavior therapy. The University of Maryland Medical Center describes the therapy as replacing anxious thoughts and feelings with healthy thoughts and feelings. Use deep breathing techniques and other relaxation techniques such as tai chi, yoga or meditation methods.
Step 6
Discuss using prescription medications to lower your anxiety level with your doctor. Benzodiazepines are commonly prescribed for anxiety; however, side effects include sedation, constipation and nausea. This class of drugs may also be habit-forming. Buspirone remains an alternative anti-anxiety drug that is not habit-forming or causes sedation. However, the drug must be taken for two weeks before a patient experiences benefits. Doctors may prescribe antidepressants to treat anxiety including paroxetine, escitalopram and duloxetine. No current over-the-counter anti-anxiety medications exist.
Things You'll Need
- Diary
- Prescription medications
