Anxiety is a common mental health issue in the United States. Anxiety symptoms can include constant worry, increased heartbeat, fatigue, insomnia, isolation, muscle tensions, sweating, trembling, feeling uneasy, irritability and panic attacks, reports the MayoClinic.com. Certain factors that increase your risk of developing an anxiety disorder include being female, childhood abuse or trauma, chronic illness such as cancer, stress, personality, family history and substance abuse, notes the MayoClinic.com.
Step 1
Begin yoga. According to "Yoga Journal," diaphragmatic breathing, used in the practice of yoga, can have the same anxiety-reducing effects as some medications used in treatment. Join a class that focuses on developing your deep breathing. Make attending the class a part of your routine. If you are apprehensive or not seeing benefits, talk with the instructor about the anxiety-reducing benefits you are hoping to gain from your participation.
Step 2
Break the cycle. The MayoClinic.com suggests that when you feel anxieties coming on you should redirect your attention. Read a book. Call a friend. Walk your dog. Engage in a hobby or task you are trying to complete. These will all help to refocus your mind away from your anxiety.
Step 3
Get involved in therapeutic treatment. The MayoClinic.com reports that therapy can be beneficial in providing you with an education on anxiety, an understanding of what causes your anxiety, and skills and techniques to overcome anxiety symptoms. Ask your doctor for a referral to a mental health provider specializing in the treatment of anxiety. Participate in therapy; share your feelings, concerns, routines, anxiety triggers and support system and complete the tasks assigned by your therapist, such as journaling or challenging anxieties in the moment. Question your therapist if you do not think therapy is working. Change therapists if you become uncomfortable or begin to lack confidence in your therapist.
Step 4
Ask your doctor about taking a medication that will help reduce your symptoms of anxiety. Educate yourself on the variety of medications and their side effects. Decide with your doctor whether to begin a medication regimen. When taking anxiety medications you have to be patient because it can take weeks for the drugs to reach their full effect, notes HelpGuide.org. Consult with your doctor if you feel the medication is not working after a few weeks. Do not drink alcohol. According to HelpGuide.org, mixing alcohol and some drugs used to treat anxiety can be lethal and in less toxic dosages will impair your thinking and reduce your coordination. Talk with your doctor about concerns or potential side effects as they arise. Avoid reducing or stopping your medication without first consulting your doctor.
