The Search For A Cure: A Guide To Managing Anxiety

Medically reviewed by April Justice
Updated February 28, 2024by BetterHelp Editorial Team
Content warning: Please be advised, the below article might mention trauma-related topics that could be triggering to the reader. Please see our Get Help Now page for more immediate resources.

Did you know? Anxiety disorders are one of the most common mental health conditions in the United States, quantitatively affecting about 31% of adults in the population. If you’re experiencing manifestations of anxiety disorder, you’re not alone. Help can be made available.

There are many different ways to address the condition that can be tailored to the specific symptoms that one might be experiencing. Whether it's through therapy, medication, or lifestyle changes, there generally can be available solutions that many can work into their schedule.  

In this guide, we'll explore the different forms of anxiety disorders, what might cause them, and possible treatments that can help many to manage symptoms.

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Understanding anxiety disorder

Anxiety disorders generally refer to a group of mental health conditions that can be characterized by persistent, excessive, and unrealistic fear or worry. 

While everyone might experience feelings of nervousness at some point in their lives, individuals who live with anxiety disorders might experience symptoms that can be disproportionate to the situation at hand — possibly interfering with their daily lives.

There are many different forms of anxiety disorders, including: 

  • Generalized anxiety disorder (GAD): This type of anxiety disorder can be characterized by excessive and unrealistic worry or fear about various events or activities.
  • Panic disorder: This condition can be characterized by recurring and unexpected panic attacks, which are generally defined as sudden episodes of intense fear and discomfort that can be accompanied by physical symptoms, such as shortness of breath, chest pain, or a racing heart.
  • Social anxiety disorder: Social anxiety disorder can involve excessive self-consciousness and fear of being judged or embarrassed in social situations.
  • Specific phobias: This condition may involve intense fear of a particular object or situation, such as heights, flying, or spiders.
  • Obsessive-compulsive disorder (OCD): This condition is generally known as an anxiety disorder that can involve repetitive and intrusive thoughts (which can be obsessions) and behaviors (which can be compulsions) that can cause stress in an individual. 
  • Post-traumatic stress disorder (PTSD): With this type of anxiety disorder, individuals might experience persistent mental and emotional distress after a traumatic event. This may or may not be accompanied by physical symptoms. 

People who live with anxiety disorders may experience physical symptoms, such as heart palpitations, sweating and muscle tension. These can occur in addition to emotional symptoms — such as irritability, restlessness and difficulty concentrating. 

Individuals may benefit from seeking help from a mental health professional if they are experiencing persistent and excessive nervousness that interferes with their daily lives.

Treatment options for anxiety disorders: a guide

There might not be a single answer or “cure” for anxiety disorders. However, there are generally a range of effective treatments that can help individuals successfully manage symptoms. 

Working with a mental health professional can help many to determine the best course of action for each person.

Some common treatment options can include:

  • Psychotherapy
  • Medication
  • Lifestyle changes

There are also several types of therapy that can be helpful in treating anxiety disorders, such as:

  • Cognitive behavioral therapy (CBT)
  • Exposure therapy
  • Mindfulness-based therapies
  • Acceptance and commitment therapy (ACT)
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We’ve summarized each therapeutic style below: 

Cognitive behavioral therapy (CBT) is generally defined as a type of psychotherapy that focuses on helping individuals identify and possibly change negative thought patterns and behaviors. It is generally used to treat anxiety disorders and has shown positive results for many people.

Exposure therapy generally involves gradually exposing the individual to the source of their nervousness in a controlled and safe environment. This approach could help people overcome their fears and reduce their anxiety disorder-related symptoms.

Mindfulness-based therapies such as mindfulness-based stress reduction (MBSR) and mindfulness-based cognitive therapy (MBCT), generally focus on increasing awareness of the present moment and reducing negative thought patterns. These therapies can benefit individuals with anxiety disorders, as they might reduce stress and improve well-being.

Acceptance and commitment therapy (ACT) generally encourages individuals to accept their thoughts and feelings without judgment, possibly helping them to focus on their values and goals. 

Lifestyle changes

Lifestyle changes could also play a role in managing anxiety disorders. Some helpful strategies to consider include: 

  • Consistent exercise: Exercise has been clinically suggested to aid in reducing stress and improving mood.
  • Deep sleep: Getting enough quality sleep could help reduce symptoms of anxiety disorder.
  • A healthy diet: Eating a healthy and balanced diet that includes foods such as fruits, vegetables and whole grains could aid in reducing stress levels.
  • Relaxation techniques: Techniques such as deep breathing, meditation, and yoga could help reduce stress and improve well-being.

Additionally, joining activities that bring enjoyment and limiting exposure to stressors or triggers can be helpful to some. Hobbies and social activities can also be great outlets for reducing one’s stress levels.

Benefits of online therapy

Online therapy can be beneficial to individuals who live with anxiety disorders. It can help them gain insight into possible root causes of their feelings of nervousness, develop coping strategies for dealing with difficult emotions and behaviors, recognize triggers that may worsen their symptoms, and work through traumatic experiences that may have contributed to their anxiety disorder formation — all from the comfort of their own home or safe place. 

In addition to helping treat anxiety disorders directly, online therapy could also provide individuals with the tools they need to improve other aspects of their life that might have been affected by the condition — such as relationships, career goals and self-esteem. 

By engaging in online therapy regularly, individuals can learn how to manage their condition and take steps toward living a more fulfilling life.

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Effectiveness of online therapy: Does it work? 

Generally speaking, yes — a study published in the Journal of Clinical Psychology found that psychotherapy (specifically cognitive behavioral therapy (CBT) was able to effectively reduce anxiety disorder symptoms

The study followed individuals with generalized anxiety disorder (GAD) who received weeks of CBT and found that they experienced significant reductions in anxiety symptoms compared to individuals who did not receive treatment.

Takeaway

Anxiety disorders might be a common and debilitating condition for some — but various treatments and coping mechanisms can help individuals manage their symptoms and lead fulfilling lives. 

Whether through psychotherapy, medication, or lifestyle changes, numerous options can be available to help individuals reduce their symptoms and enhance their overall well-being. 

Working with a trained online therapist could be crucial to determining the best course of action for each person. BetterHelp can connect you with a therapist in your area of need.

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