Anxiety disorders can range from a generalized anxiety disorder (GAD), which is intense worrying that you can't control, to panic disorder. Anxiety Attacks and the 10 best ways you can stop and beat anxiety attacks for good, any time, and any where. When you're feeling anxious or stressed, the strategies listed below can help you cope. We also encourage you to visit our managing stress and anxiety website.
To Control Anxiety How
Jog, walk, bike, or dance three to five times a week for 30 minutes. Set small daily goals and aim for daily consistency rather than perfect workouts. It's better to walk every day for minutes than to wait until the weekend for a three-hour fitness marathon. Lots of scientific data suggests that frequency is most important. Find forms of exercise that are fun or enjoyable.
Extroverted people often like classes and group activities. People who are more introverted often prefer solo pursuits. Distract yourself with an iPod or other portable media player to download audiobooks, podcasts, or music.
Be patient when you start a new exercise program. Most sedentary people require about four to eight weeks to feel coordinated and sufficiently in shape so that exercise feels easier. FAQs Do I have an anxiety disorder? How do I find the right health professional? These tips can help to lower anxiety and manage symptoms of an anxiety disorder:. Loneliness and isolation can trigger or worsen anxiety, while talking about your worries face to face can often make them seem less overwhelming.
Make it a point to regularly meet up with friends, join a self-help or support group, or share your worries and concerns with a trusted loved one.
If your stress levels are through the roof, stress management can help. There may also be responsibilities you can give up, turn down, or delegate to others. When practiced regularly relaxation techniques such as mindfulness meditation, progressive muscle relaxation, and deep breathing can reduce anxiety symptoms and increase feelings of relaxation and emotional well-being.
Exercise is a natural stress buster and anxiety reliever. Rhythmic activities that require moving both your arms and legs are especially effective. Try walking, running, swimming, martial arts, or dancing. A lack of sleep can exacerbate anxious thoughts and feelings, so try to get seven to nine hours of quality sleep a night.
Be smart about caffeine, alcohol, and nicotine. If you struggle with anxiety, you may want to consider reducing your caffeine intake, or cutting it out completely.
Similarly alcohol can also make anxiety worse. And while it may seem like cigarettes are calming, nicotine is actually a powerful stimulant that leads to higher, not lower, levels of anxiety. For help kicking the habit, see How to Quit Smoking. Put a stop to chronic worrying. Worrying is a mental habit you can learn how to break. Strategies such as creating a worry period, challenging anxious thoughts, and learning to accept uncertainty can significantly reduce worry and calm your anxious thoughts.
If your physician rules out a medical cause, the next step is to consult with a therapist who has experience treating anxiety disorders. The therapist will work with you to determine the cause and type of your anxiety disorder and devise a course of treatment. Anxiety disorders respond very well to therapy —and often in a relatively short amount of time.
The specific treatment approach depends on the type of anxiety disorder and its severity. But in general, most anxiety disorders are treated with therapy, medication, or some combination of the two. Cognitive-behavioral therapy and exposure therapy are types of behavioral therapy, meaning they focus on behavior rather than on underlying psychological conflicts or issues from the past.
They can help with issues such as panic attacks, generalized anxiety, and phobias. Cognitive-behavior therapy helps you identify and challenge the negative thinking patterns and irrational beliefs that fuel your anxiety. Exposure therapy encourages you to confront your fears and anxieties in a safe, controlled environment. By gradual exposure to the feared object or situation, either in your imagination or in reality, you gain a greater sense of control and as you face your fear without being harmed, your anxiety will diminish.
However, anxiety medications can be habit forming and cause unwanted or even dangerous side effects, so be sure to research your options carefully. It sometimes helps to challenge fearful thoughts. For example, if you're scared of getting trapped in a lift and suffocating, ask yourself if you have ever heard of this happening to someone.
Ask yourself what you would say to a friend who had a similar fear. Life is full of stresses, yet many of us feel that our lives must be perfect. Bad days and setbacks will always happen, and it's important to remember that life is messy. Take a moment to close your eyes and imagine a place of safety and calm.
It could be a picture of you walking on a beautiful beach, or snuggled up in bed with the cat next to you, or a happy memory from childhood. Let the positive feelings soothe you until you feel more relaxed.
Sharing fears takes away a lot of their scariness. If you can't talk to a partner, friend or family member, call a helpline such as the Samaritans , open 24 hours a day. If your fears aren't going away, you can ask your GP for help. GPs can refer people for counselling, psychotherapy or help through an online mental health service, such as FearFighter. Simple, everyday things like a good night's sleep, a wholesome meal and a walk are often the best cures for anxiety.
Finally, give yourself a treat. When you've made that call you've been dreading, for example, reinforce your success by treating yourself to a massage, a country walk, a meal out, a book, a DVD, or whatever little gift makes you happy. Skip to main content.
How to overcome fear and anxiety
Coping Strategies Try these when you're feeling anxious or stressed: Accept that you cannot control everything. Put your stress in perspective: Is it really as. If you feel that your worrying is out of your control, and that you need some An approach where people are taught skills to manage their anxiety, as well as. You're probably familiar with some of these anxiety strategies. But if you Take charge of your finances and stop spending on non-essentials. Track your daily.