Anxiety can present a spectrum of emotions ranging from mild worry to engulfing terror depending on the severity of the case. The Encyclopedia of Mental Disorders identifies two types of anxiety: normal, or "objective" anxiety, which occurs when people react appropriately to a situation causing anxiety, and "intense anxiety," associated with anxiety disorders. The degree of anxiety you suffer from should determine your course of treatment and healing. Mild forms of anxiety can be controlled using simple, self-managed techniques, while more serious anxiety requires medication and professional help. Jennifer O'Connor, Ph.D., a psychologist at Remuda Ranch in Arizona, tells Livestrong that when anxiety "prevents you from doing things that matter to you," it's time to seek professional help.
Step 1
Heal intense anxiety by visiting a psychiatrist, who will classify your anxiety disorder and most likely prescribe medication. Often prescribed anti-anxiety medications include Klonopin, Lexapro, Prozac, Valium and Xanax. These medications treat a range of anxiety disorders, from social phobia to post-traumatic stress disorder, and the specific type of medication and dosage are determined after counseling and a diagnostic clinical interview. Your medication may be adjusted as counseling continues based on how you respond to it.
Step 2
Continued therapy is very important while you are battling anxiety and taking anti-anxiety medication. O'Connor recommends a method of anxiety treatment termed "exposure with response prevention." During sessions therapists expose patients to aspects of everyday life that cause them anxiety and discuss how to prevent responding in a negative way. This continual work toward a goal encourages quick progress and recovery time.
Step 3
Use deep breathing as a relaxation technique to minimize objective anxiety. Nurse Practitioner Marcelle Pick, writing for Women to Women, stresses that deep breathing is the "fastest way to trigger your parasympathetic nervous system, which is stimulated in times of stress and causes spikes in cortisol and adrenaline." Take a moment whenever you start to feel overwhelmed, excuse yourself from the room and take 10 deep breaths. Visualize exhaling your stress and anxiety and inhaling positive energy from the air around you.
Step 4
When anxiety strikes, take a moment to think about things in your life that you are grateful for. Make a mental list and concentrate on each item for a moment. Concentrating on the things in your life that you enjoy will cause your body to relax and your breathing to slow. O'Connor adds that "when anxiety strikes you can get stuck in a such a negative mindset, it's a good idea to focus on positive things that you are grateful for."
Step 5
Write away mild forms of anxiety using to-do lists or a journal. Some people find these tools very helpful, especially if they suffer from specific anxiety such as stress at work or a problem with a friend. Put pen to paper, write down your problem and brainstorm some solutions.
Step 6
Create an exercise routine that includes cardio and possibly some meditative exercise such as yoga. Cardio decreases stress-causing hormones in your bloodstream and increases endorphins, which promote a sense of happiness and calm. Yoga and meditative exercise allow you to focus on your breathing.
References
- Social Phobias Anon
- Encyclopedia of Mental Disorders
- Women to Women website
- Jennifer O'Connor. Phone Interview. 3/8/2010
