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How to overcome anxiety?

We’ve all experienced pangs of fear and anxiety. Whether it’s blowing that big job interview, worrying about lab test results from your doctor or letting your 15-year-old attend a late-night rave party. Whatever the reason, our bodies kick into a “fight-or-flight” response that shoots adrenaline into our bloodstream and makes us climb the walls.

When anxiety holds you back from doing the things you want or need to do, it can also affect your health. Some people become overwhelmed by fear and want to avoid situations that might make them frightened or anxious. It can be hard to break this cycle, but there are lots of ways to do it. You can learn to feel less fearful and to cope with anxiety so that it doesn’t stop you from living.

What makes you afraid?

Lots of things make us feel afraid.

Being afraid of some things – like fires – can keep you safe. What you’re afraid of and how you act when you’re afraid of something can be different for every person. Knowing what makes you afraid and why can be the first step to overcoming anxiety.

What makes you anxious?

Because anxiety is a type of fear, the things we’ve described about fear above are also true for anxiety.

The word ‘anxiety’ tends to be used to describe worry, or when fear persists over time, often without any one cause. Anxiety is when fear is about something in the future or something that might happen, rather than what is happening right now.

Anxiety is a word often used by health professionals when they’re describing persistent fear. The ways that you feel when you’re frightened and anxious are very similar, as the basic emotion is the same.

Common symptoms of anxiety disorders include:

  • Feeling nervous
  • Feeling helpless
  • A sense of impending panic, danger or doom
  • Increased heart rate
  • Hyperventilation
  • Sweating
  • Trembling
  • Obsessively thinking about the panic trigger

Here are 11 tips for coping with an anxiety disorder:

  1. Keep physically active.
    Develop a routine so that you’re physically active most days of the week. Exercise is a powerful stress reducer. It can improve your mood and help you stay healthy. Start out slowly, and gradually increase the amount and intensity of your activities.
  2. Avoid alcohol and recreational drugs.
    These substances can cause or worsen anxiety. If you can’t quit on your own, see your health care provider or find a support group to help you.
  3. Quit smoking, and cut back or quit drinking caffeinated beverages.
    Nicotine and caffeine can worsen anxiety.
  4. Use stress management and relaxation techniques.
    Visualization techniques, meditation and yoga are examples of relaxation techniques that can ease anxiety.
  5. Make sleep a priority.
    Do what you can to make sure you’re getting enough sleep to feel rested. If you aren’t sleeping well, talk with your health care provider.
  6. Eat healthy foods.
    A healthy diet that incorporates vegetables, fruits, whole grains and fish may be linked to reduced anxiety, but more research is needed.
  7. Learn about your disorder.
    Talk to your health care provider to find out what might be causing your specific condition and what treatments might be best for you. Involve your family and friends, and ask for their support.
  8. Stick to your treatment plan.
    Take medications as directed. Keep therapy appointments and complete any assignments your therapist gives. Consistency can make a big difference, especially when it comes to taking your medication.
  9. Identify triggers.
    Learn what situations or actions cause you stress or increase your anxiety. Practice the strategies you developed with your mental health provider so you’re ready to deal with anxious feelings in these situations.
  10. Keep a journal.
    Keeping track of your personal life can help you and your mental health provider identify what’s causing you stress and what seems to help you feel better.
  11. Socialize.
    Don’t let worries isolate you from loved ones or activities.

Your worries may not go away on their own, and they may worsen over time if you don’t seek help. See your health care provider or a mental health provider before your anxiety worsens. It’s easier to treat if you get help early.

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