is something that just about everyone knows well and
experiences often. It’s that feeling of pressure, typically
a result of too much to do and too little time to do it in.
busy life, stress is almost unavoidable. Stress is caused by
events hat are positive — new job, vacation or marriage —
as well as negative — job loss, divorce or death in the
family. Stress is not the event itself but rather, your
psychological or physical reaction to the event.
is a tense feeling that often accompanies stress. It’s
typically directed toward the future — toward something that
may happen soon. Some anxiety can motivate you or help you
respond to danger. However, if you have ongoing anxiety that
interferes with daily activities and makes it hard to enjoy
life, then anxiety can be a problem.
and home remedies:
physically active. Develop a routine so you’re physically
active most days of the week. Exercise is a powerful stress
reducer. It may improve your mood and help you stay healthy.
Start out slowly and gradually increase the amount and
intensity of your activities.
Avoid alcohol and recreational drugs. These substances can
cause or worsen anxiety. If you can’t quit on your own, see
your doctor or find a support group to help you.
smoking and cut back or quit drinking caffeinated beverages.
Both nicotine and caffeine can worsen anxiety.
Discuss your concerns. Talking with a trusted friend helps
relieve stress and may provide a more positive perspective on
your situation. This may lead to healthy plan of action.
stress management and relaxation techniques. Visualization
techniques, meditation and yoga are examples of relaxation
techniques that can ease anxiety.
Learn to relax. Your goal is to lower your heart rate and
blood pressure while also reducing muscle tension.
sleep a priority. Do what you can to make sure you’re
getting enough sleep to feel rested. If you aren’t sleeping
well, see your doctor.
healthy. Healthy eating — such as focusing on vegetables,
fruits, whole grains and fish — may be linked to reduced
anxiety, but more research is needed.
and music therapy can be helpful. You can use drawing,
painting, clay and sculpture to express you inner thought and
emotions when talking about them is difficult. The creation
and interpretations of art is thought to therapeutic.
Listening to or playing music even during medical procedures
a)has also been shown to have relaxing and calming effects.
with an anxiety disorder, here are things to consider:
Learn about your disorder. Talk to your doctor or mental
health provider. 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.
Stick to your treatment plan. Take medications as directed.
Keep therapy appointments and complete any assignments your
therapist may give you. Consistency can make a big difference,
especially when it comes to taking your medication.
action. Learn what triggers your anxiety or causes you stress.
Practice the strategies you developed with your mental health
provider so you’re ready to deal with anxious feelings in
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.
an anxiety support group. Remember that you aren’t alone.
Support groups offer compassion, understanding and shared
experiences. The National Alliance on Mental Illness and the
Anxiety and Depression Association of America provide
information on finding support.
Learn time management techniques. You can reduce anxiety by
learning how to carefully manage your time and energy.
Socialize. Don’t let worries isolate you from loved ones or
Break the cycle. When you feel anxious, take a brisk walk or
delve into a hobby to refocus your mind away from your
no way to predict for certain what will cause someone to
develop an anxiety disorder, but you can take steps to reduce
the impact of symptoms if you’re anxious:
help early. Anxiety, like many other mental health conditions,
can be harder to treat if you wait.
active. Participate in activities that you enjoy and that make
you feel good about yourself. Enjoy social interaction and
caring relationships, which can lessen your worries.
Avoid alcohol or drug use. Alcohol and drug use can cause or
worsen anxiety. If you’re addicted to any of these
substances, quitting can make you anxious. If you can’t quit
on your own, see your doctor or find a support group to help