Anxiety is an unpleasant condition in which you may feel stressed or worried, often for no identifiable reason. Emotional symptoms of anxiety may include feelings of dread, fear, irritability and restlessness. Anxiety can also produce physical symptoms, such as nausea, sweating, heart pounding or palpitations and headache. Anxiety can even cause symptoms that make people believe they are having a heart attack. Self-management techniques may help you lower your anxiety levels on your own, but consult a doctor if you are unable to resolve symptoms or if anxiety interferes with your daily life.
Step 1
Reduce your caffeine intake. The same stimulant effects of caffeine that give you an energy boost can also cause anxiety. The anxiety caused by caffeine may be mild, such as the "jitters," or extreme, causing heart palpitations and feelings of doom. Energy drinks that contain other stimulants such as ginseng or guarana may further aggravate these symptoms.
Step 2
Use meditation or relaxation techniques. Focusing your thoughts on something other than your anxiety may help the symptoms go away faster. The University of Maryland Medical Center suggests trying self-hypnosis, biofeedback and progressive muscle relaxation to relieve anxiety.
Step 3
See a cognitive-behavioral therapist to help you learn new techniques for managing anxiety attacks. Cognitive-behavioral therapy helps you change both your thoughts and responses to thoughts and events associated with anxiety and depression.
Step 4
Engage in regular exercise. According to MayoClinic.com, even modest amounts of regular exercise can improve symptoms of anxiety and depression. Exercise may lower anxiety by releasing brain chemicals, called endorphins, that make you feel good, and by taking your mind off of your worries and increasing your body temperature, which may have calming effects.
Step 5
Take valerian. Valerian root is an herb reported to have beneficial effects for anxiety and insomnia.
