How To Treat Anxiety
Everyone feels anxious from time to time. This is nothing to be concerned about, but anxiety can become a problem when it starts to change your routine and keeps you from doing the things you need or want to do.
This article will discuss anxiety, when you should be concerned about it, and potential ways to reduce anxiety through treatment. There is also information on anxiety disorders and the treatments for them.
What is anxiety?
Anxiety is a normal reaction to stress in the human body. If, however, you are anxious quite frequently and it rarely lets up, this is something to take note of since it could be a clue that you might have a disorder. An individual with a disorder might experience mild symptoms like a quickened heartbeat and feelings of nervousness or fear to more severe ones like panic attacks.
What can cause it?
When you are presented with stressful situations or you are asked to be outside of your comfort zone, you may experience a normal and temporary level of anxiety. If these symptoms happen on a regular basis and rarely lets up, however, it may point to the possibility of a disorder.
A tip-off that your stress levels might have reached anxiety disorder levels is if you are anxious more often than not.
Commonality of disorders in the U.S.
When you are anxious more often than is considered normal, and it keeps you from being able to do certain things, you may have an anxiety disorder. According to the Anxiety and Depression Association of America, 40 million people experience anxiety disorders each year in the US. There are a few different major types of anxiety disorders listed in the Diagnostic and Statistical Manual of Mental Disorders, each with unique symptoms and traits. In addition to the below anxiety disorders, specific phobias, separation anxiety disorder, agoraphobia, selective mutism, and substance/medication-induced anxiety disorder are all potential diagnoses.
Panic disorder
Panic disorder is an anxiety disorder that can cause panic attacks, which can come on suddenly and have a long list of possible symptoms that vary from person to person. Panic attacks may induce heart palpitations or extremely elevated heart rate, nausea or vomiting, and/or an incredibly strong feeling of overwhelming fear. This can be challenging for the people who have it because they may start to feel like something is physically wrong with them.
A panic attack occurs when the body expresses fear suddenly, causing an intense physical reaction. It can happen without warning and make you feel like you need to go to the hospital. If you start and continue to have panic attacks, especially with physical symptoms like a racing heart or difficulty breathing, it is a good idea to consult a professional for long-term treatment.
Social anxiety disorder is a form of anxiety that stems from daily social interactions and can impact your ability to keep up relationships or work a job. Someone may worry intensely about being around people and how they will be perceived, sometimes leading people to avoid social situations altogether. This disorder is different from just being shy since it can keep someone from ever speaking up or going out.
Generalized anxiety disorder (GAD)—sometimes styled as generalized anxiety disorder—is one of the most common anxiety disorders and can cause you to worry every single day about small and large details and events going on in your life. This can interfere with your routine and keep you from getting important things done. It can also cause physical and mental symptoms. According to the Diagnostic and Statistical Manual of Mental Disorders, to be diagnosed with generalized anxiety disorder, an individual’s symptoms must be present most days for a six-month period and cause significant functional impairment.
It is thought that generalized anxiety disorder may develop over many years, which can lead to new symptoms popping up as the disorder progresses. This may be hard for you to notice since circumstances can change over time, as can symptoms. Generalized anxiety disorder can affect people of all ages, even children.
Common symptoms
Although anxiety disorders could impact you differently depending on their specific type, many have some of the same symptoms, including
- Problems with breathing
- Changes in sleep patterns
- Inability to concentrate
- Unable to get a good night’s sleep
- Elevated heart rate
- Constant feelings of worry
- Irritability
If you notice these symptoms in yourself, it may be worth consulting either your doctor or a mental health professional for evaluation and diagnosis.
Common causes
There’s likely no single cause for anxiety or symptoms, but there are many factors that can contribute to it.
- Your genes. If other people in your family have a problem with anxiety or have been diagnosed with an anxiety disorder, your likelihood of developing an anxiety disorder is higher.
- Underlying medical conditions. Some people who experience anxiety symptoms or have anxiety disorders can be struggling because of other health conditions they have. They may feel like they are worried about their health, or it can be because of a certain medicine or treatment that they are on. This may be the case for people who are terminally ill or have serious illnesses.
- Factors in your life. Major life changes, traumatic experiences, or chronic stress can cause you to develop an anxiety disorder. Perhaps there are many things you must do each day, and things may get in your way and stress you out. Ongoing stressful situations can eventually lead to chronic anxiety.
- Medication or substances. The use of alcohol or recreational drugs can also cause you to feel anxious.
If you are struggling with substance use, contact the SAMHSA National Helpline at (800) 662-4357 to receive support and resources. Support is available 24/7.
How to treat symptoms
There is no official cure for anxiety, but there are several treatments for anxiety disorders that can alleviate an individual’s symptoms. If you feel like you are living with an anxiety disorder, you do not have to go through it alone. Treatments for anxiety can include medications, like selective serotonin reuptake inhibitors; psychological counseling modalities, such as cognitive behavioral therapy; and lifestyle changes, like focusing on exercise and sleep hygiene. Different people may need to use one or multiple types of treatment to get the best results. Keep that in mind while you are seeking psychological treatment and addressing an anxiety disorder.
Lifestyle changes
There are lifestyle habits that can contribute to you lessening the effects of your anxiety disorder, including doing your best to limit stress and improving your sleep quality. It can also be important to eat right and avoid things that can cause you to become jittery, such as alcohol and coffee. You may also want to exercise regularly, as an exercise plan with ample physical activity may help reduce anxiety. Even a little bit of exercising or stretching can help with your anxiety disorder symptoms.
Meditation has also been shown to alleviate anxious feelings. Consider practicing mindfulness, a form of meditation centered around increasing awareness of the present moment. In one study, researchers found that a mindfulness-based treatment was as effective as escitalopram, a selective serotonin reuptake inhibitor, in reducing symptoms of anxiety disorders.
Herbal remedies
Home remedies might encompass various natural remedies and techniques that may be helpful in managing anxiety and promoting well-being. Long-term chamomile therapy and other natural remedies may help relieve symptoms of anxiety over time. However, supplements are not FDA-approved to treat anxiety and should only be used with guidance from a healthcare provider. Deep breathing and relaxation exercises can also be done at home to help alleviate muscle tension and calm the mind.
Psychotherapy
Psychotherapy—also called talk therapy or talking therapy—can be beneficial for people who are experiencing an anxiety disorder. Talking to a professional about your concerns can allow you to start to feel like someone hears you and understands you. A comprehensive treatment plan might include psychological therapies like exposure therapy and cognitive behavioral therapy (sometimes styled as cognitive behavioural therapy). It might also involve applied relaxation therapy. Focused on helping participants relax their muscles quickly, and in various contexts, applied relaxation therapy is considered an efficacious form of treatment for anxiety.
BetterHelp has licensed counselors who are available to speak with you from the comfort of your own home. They are qualified to treat anxiety disorders and can offer you regular, personalized treatment to help you manage your disorder effectively.
Research shows that online CBT is effective in reducing the symptoms of anxiety and comparable to in-person treatment when it comes to long-lasting effects. Online therapy is not only effective but also much more convenient than traditional therapy.
Medicines
Several medications can be used to treat anxiety symptoms. You will need to talk to your doctor to see which one is best for you and your anxiety disorder. When it comes to treatments, results vary depending on the person.
Selective serotonin reuptake inhibitors (SSRIs), a type of antidepressant medication, are commonly prescribed for people with anxiety disorders. According to the NHS’s Talking therapies, medicine and psychiatry page, selective serotonin reuptake inhibitors are considered a first-line treatment due to their comparative safety. Despite having fewer adverse effects than other drugs, SSRIs can cause complications like weight gain, gastrointestinal distress, and headaches.
Other medications, such as benzodiazepines and beta blockers, may be utilized as short-term treatment options during periods of severe anxiety. Always consult with a healthcare provider prior to starting or stopping any medication.
Support groups
Support groups may be available to help people with anxiety by offering a space to discuss experiences and give feedback. Individuals might say how they may be living with anxiety and depression but may have found that certain relaxation techniques significantly helped reduce their anxiety symptoms. If you’re looking to manage anxiety with the right support, local and online groups may help you learn improved ways to cope with mental health issues like anxiety.
Takeaway
You don’t have to let an anxiety disorder control your life. There is hope out there in the form of professional support. Many people may experience reduced anxiety through psychotherapy, medicines, and lifestyle changes, among other treatment options.
Remember to keep in mind that a certain level of anxiety in your life on occasion does not necessarily mean that you have an anxiety disorder. The key is frequency; when you find yourself feeling anxious most of the time, you may be experiencing an anxiety disorder.
Frequently asked questions
Read more below for answers to questions commonly asked about this topic.
Anxiety disorders may be unlikely to go away on their own without treatment. In fact, not getting treatment can worsen anxiety over time.
There are many things that may be effective at helping you deal with symptoms. Self-care, like getting enough sleep, establishing a regular exercise routine, and eating a healthy, balanced diet, can help, but some people may require more support. Medication and talk therapy can be effective treatment options.
Like other mental health conditions, there is no immediate cure. Symptoms may never really go away, but with therapy and medication, you can learn how to manage your symptoms so that it has less of an effect on your daily life.
How can I treat anxiety without medication?
Talk therapy may be an effective alternative to treating this mental illness without medication, but medication may be used in conjunction with talk therapy for treating mental health conditions and mental disorders that fall under the umbrella of anxiety.
There are a few things you can try to cope with overthinking and stress. You can try setting aside time every day as a designated worry period. Throughout the day, list all the things that make you anxious, then set the list aside. When you sit down and look at the list during the designated time, look at each item and ask yourself if it is still bothering you. This technique can help you break the worry cycle, reevaluate what you’re worrying about, and realize that you may have more control over your thoughts than you think. If you’re working with someone to overcome your symptoms, this list can also help you and your mental health provider identify some of your triggers.
Other options include self-care, mindfulness techniques, grounding exercises, and meditation. If these interventions aren’t helping reduce your symptoms, consider talking to a mental health professional to learn more about where your triggers may be coming from and to learn additional coping techniques.
Self-care, grounding exercises, breathing exercises, and mindfulness techniques can all be useful techniques for managing your anxiety at home. If you want the help of a mental health specialist, consider signing up for online therapy. With online therapy, you can talk to a licensed professional from the comfort of your own home.
If you want to relieve anxiety naturally, you can try activities like meditation, mindfulness, breathing exercises, and grounding activities. Self-care may also be able to help you overcome some of your anxiety; try to establish a regular exercise routine, eat a balanced diet, and prioritize a healthy sleep routine.
Anxiety affects everyone differently. In addition to experiencing symptoms of anxiety like feeling a sense of dread, difficulty concentrating, and irritability, you may also withdraw from your friends and family, avoid certain places, or be unable to go to work or school.
In some cases, anxiety worsens if you don’t deal with it. Learning effective stress management and coping techniques from mental health professionals can help you ease anxiety so that it has less of an impact on your daily life.
Why do people experience it?
According to the American Psychiatric Association, there is no single reason for developing anxiety disorders, but multiple factors are believed to contribute to it, including genetics, environmental factors, and some medications. People with serious illnesses or physical health problems or who are terminally ill may experience anxiety related to their primary diagnosis. According to the Diagnostic and Statistical Manual, symptoms must not be attributable to the effects of a substance, like medication or drugs, or another medical condition, like hypothyroidism.
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