Although everyone experiences anxiety from time to time, some people have chronic anxiety. Anxiety symptoms can include feelings of intense fear, persistent worry, breathlessness, muscle tension, heart palpitations and restlessness. Anxiety can also indicate underlying psychological conditions like phobias, depression, panic disorder, post-traumatic stress disorder, social anxiety disorder or obsessive-compulsive disorder. If you experience chronic anxiety, get a proper diagnosis from a qualified healthcare professional before you try any self-care treatments.
Step 1
Get plenty of rest and sleep, limit your exposure to stress and exercise regularly to ease your anxiety. Also, eat a healthy diet that limits fatty, processed and sugary foods, as well as caffeine.
Step 2
Use relaxation techniques to help reduce your anxiety symptoms. Effective relaxation techniques include yoga, meditation, visualization techniques, deep breathing, massage and deep muscle relaxation.
Step 3
Seek counseling or psychotherapy to help treat your anxiety. Also known as "talk therapy," counseling provided by a licensed therapist can help you to improve your behaviors, thoughts and feelings. Cognitive-behavioral therapy is a common treatment for anxiety, and helps you to identify and change negative behaviors and thought patterns.
Step 4
Join a support group to help in coping with your anxiety. Look for a support group specifically for people who suffer from anxiety or depression in your area. There are also some support groups online (see Resources). In general, build up a strong social support system with family members, friends and co-workers.
Step 5
Try prescription medications to control your anxiety. Many different prescription drugs are available for treating anxiety, including antidepressants like fluoxetine or paroxetine, or the anti-anxiety drug buspirone, sold under the brand name BuSpar. Your doctor may also prescribe a benzodiazepine-family drug like diazepam, lorazepam or clonazepam as a sedative to take occasionally on a limited basis to ease anxiety symptoms.
Tips and Warnings
- Try combining several or all treatment methods for anxiety to experience the most relief. Keep in mind that most antidepressants and anti-anxiety medications take several weeks before you feel the full effects. Try herbal anxiety remedies like kava kava, valerian and the B vitamin inositol to ease your anxiety. But don't take any over-the-counter or herbal remedy for anxiety without first talking with your doctor about the potential side effects and adverse interactions with other medications you're taking.
- Beware that anxiety is often complicated or worsened by substances that influence your nervous system, such as illegal drugs like amphetamines and cocaine, alcohol, caffeine and nicotine. Some herbal remedies can also adversely affect your anxiety. Don't take benzodiazepines if you've had problems with drug or alcohol abuse, because these medications are potentially habit-forming. Discuss these and all other side effects, risks and drug interactions with your physician before taking any type of medication to treat your anxiety.
