What is anxiety?
Are there different kinds of anxiety?
What causes anxiety disorders?
Can anxiety be treated?
Control your worry. Pick a place and time to do your worrying. Make it the same time in the same place every day. Spend 30 minutes thinking about your concerns and what you can do about them. Try not to dwell on what “might” happen. Focus more on what's really happening.
Relax. You can learn ways to help you relax. These may include muscle relaxation, yoga, biofeedback and deep breathing. Muscle relaxation is easy. Start by choosing a muscle and holding it tight for a few seconds. Then relax the muscle. Do this with all of your muscles. Try starting with your feet and working your way up your body.
Confront the things that have made you anxious in the past. Begin by just picturing yourself confronting these things. After you begin to feel more comfortable picturing yourself confronting these things, you can begin to actually face them.
Exercise regularly. People who have anxiety often quit exercising. But exercise can give you a sense of well-being and help decrease your feelings of anxiety.
Get plenty of sleep. Don't rely on alcohol or drugs. It may seem that alcohol or drugs relax you. But in the long run, they worsen anxiety and depression.
Avoid caffeine. It's found in coffee, tea, soft drinks and chocolate. Caffeine may increase your sense of anxiety. Also avoid over-the-counter diet pills, and cough and cold medicines.
Use anxiety medicine if it helps. Your doctor may give you medicine to help reduce anxiety while you learn new ways to respond to the things that cause your anxiety.
Talk about your anxiety with your doctor. This is important so your doctor can make sure your plan is working. You may also need counseling with your doctor or with a counselor. Counseling can help you learn to express your needs and cope with your feelings. Support groups can also be helpful.