There are various types of anxiety. Generalized anxiety disorder may include excessive worry that interferes with a person's daily functioning. Social anxiety may include a fear of being judged by others and may cause a person to avoid social situations, according to the Anxiety Treatment Clinic at Nova Southeastern University in Fort Lauderdale, Fla. Public speaking, speaking to new people or being in a group of people may give rise to those fears. Other anxiety problems include phobias, obsessive-compulsive behavior and panic disorders. Anxiety can be relieved through self-help or with the help of a medical professional.
Step 1
Sit down and think about what is bothering you. Is there something that is always on your mind or an event that makes you sad or depressed? Think about or jot down your thoughts on the problems that may be causing your anxiety. Acknowledging the problems may help ease your anxiety.
Step 2
Practice relaxation techniques before a bout of anxiety strikes, and use them once you're in the situation. Deep breathing exercises help. Simply put your hand on your stomach and slowly breathe in and out. Feel your stomach rise as you inhale and move in as you exhale. Keep the movements smooth and you will soon find yourself feeling calm. Meditation, tai chi and yoga are other relaxation techniques to control anxiety.
Step 3
Get in 30 minutes of exercise a day most days of the week. Brisk walking, bicycling, jogging or swimming can be great ways to help relax and deal with anxiety. Eat a well-balanced, low-fat diet to keep the weight off. Being healthier makes you feel stronger and more able to fight off any feelings of anxiety.
Step 4
Give yourself a break once in a while during work. Sometimes you will build up anxiety trying to get something done. Resting your mind will give you time to relax. You will come back fresh and ready to do a better job.
Step 5
Ask your doctor about medication for anxiety. Anti-anxiety drugs are available to help keep the condition under control. Your doctor or a mental health professional can prescribe medicine to help. Medications are often used along with counseling as part of treatment to deal with anxiety disorders.
Tips and Warnings
- Talk to a mental health professional. You can choose a counselor, social worker, psychologist or psychiatrist for therapy, according to the National Institute of Mental Health. Any one of these professionals can help you understand the anxiety symptoms you are undergoing and how to deal with them.
