Affluent Savvy
Affluent Savvy
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Relaxation: Practicing yoga, or trying meditation, breathing, massage, and relaxation techniques can help a person cope with anxiety. Diet: Eating a well-balanced diet with regular meals and healthy snacks will keep the body healthy. Avoiding alcohol and caffeine can also reduce anxiety.
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Learn More »Overcoming anxiety is a very personal journey, and what may work for one person may not work for another. Therapy, medication, natural remedies, and practicing coping strategies can all help a person overcome their anxiety. Anxiety is a natural response to feeling under threat. It causes people to feel worried, afraid, or stressed. It is natural for a person to feel anxious from time to time. A person may have an anxiety disorder if they regularly feel severe levels of anxiety that impact their day-to-day life. A person’s feelings of anxiety may last for a long time or be out of proportion to their situation. Anxiety comes in many different forms. Certain situations or tasks, such as public speaking or driving, can make a person feel anxious. Additionally, a person may feel anxious about their health, certain body functions, or about relationships. A person may also feel severe anxiety when faced with certain objects, places, or situations. Mental health professionals call this a phobia. Anxiety can cause a person to feel restless, worried, tense, and unable to relax. A person may also experience dizziness, a churning feeling in their stomach, nausea, and sweating. This article discusses four ways a person can overcome their anxiety, and what the different types of anxiety are. Ways to overcome anxiety Share on Pinterest Jasper James/Getty Images There are numerous ways a person may overcome anxiety besides those listed here. What works for one person may not work for another. A person struggling with anxiety can talk to a specialist about the best approach for them. 1. Coping strategies The Anxiety and Depression Association of America (ADAA) recommends the following coping strategies for anxiety: Relaxation: Practicing yoga, or trying meditation, breathing, massage, and relaxation techniques can help a person cope with anxiety. Practicing yoga, or trying meditation, breathing, massage, and relaxation techniques can help a person cope with anxiety. Diet: Eating a well-balanced diet with regular meals and healthy snacks will keep the body healthy. Avoiding alcohol and caffeine can also reduce anxiety. Eating a well-balanced diet with regular meals and healthy snacks will keep the body healthy. Avoiding alcohol and caffeine can also reduce anxiety. Sleep: Getting enough sleep each night can help a person feel more able to overcome anxiety. Getting enough sleep each night can help a person feel more able to overcome anxiety. Achievable goals: Instead of aiming for perfection, a person can try to do their best instead. This can help a person feel more positive about their achievements, and decrease the pressure they put on themselves. Instead of aiming for perfection, a person can try to do their best instead. This can help a person feel more positive about their achievements, and decrease the pressure they put on themselves. Perspective: Stepping back from anxious feelings can help put a situation in perspective and make it seem less scary. Stepping back from anxious feelings can help put a situation in perspective and make it seem less scary. Support: Talking to friends and family or a health professional to get support with anxiety can help a person overcome anxiety. 2. Exercise and fitness A 2013 article suggests that regular exercise has similar effects to antidepressant medications and improves anxiety. The article explains people with anxiety and depression have decreased levels of brain-derived neurotrophic factor (BDNF), a neurotrophin in the brain, After exercise, BDNF in the brain increases, which may improve symptoms of anxiety. The ADAA suggests including 2.5 hours of moderate intensity exercise or 1.25 hours of vigorous intensity exercise each week, or trying a combination of both. The ADAA suggests jogging, walking, cycling, or dancing three to five times a week for 30 minutes. Setting smaller exercise goals will make an exercise program feel more achievable, and a person may be more likely to keep up with it for the long term. A 2016 study concluded that exercise was more effective when done in shorter durations. 3. Medications The Office on Women’s Health (OASH) lists the following types of medication for anxiety: Benzodiazepines: What doctors call antianxiety medication, benzodiazepines are usually prescribed for short periods of time because they can be addictive, according to a 2020 review of the medication. They affect the central nervous system and slow down the body’s functions by increasing the effect of the brain chemical gamma amino butyric acid. What doctors call antianxiety medication, benzodiazepines are usually prescribed for short periods of time because they can be addictive, according to a of the medication. They affect the central nervous system and slow down the body’s functions by increasing the effect of the brain chemical gamma amino butyric acid. Beta blockers: According to the National Institute of Mental Health (NIMH) , beta blockers reduce the physical symptoms of anxiety, such as trembling, a fast heartbeat, and sweating. People can use them as needed. There are also some natural sources of beta blockers, such as omega-3, that help anxiety, according to a 2011 study .
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Learn More »According to the , beta blockers reduce the physical symptoms of anxiety, such as trembling, a fast heartbeat, and sweating. People can use them as needed. There are also some natural sources of beta blockers, such as omega-3, that help anxiety, according to a . Selective serotonin reuptake inhibitors (SSRIs): SSRIs stop the serotonin transporter (SERT) from removing serotonin from the synaptic cleft in the brain. Removing serotonin from the synaptic cleft means the brain does not benefit from its effects. By blocking the action of the SERT, serotonin levels in the brain can increase, which can improve generalized anxiety disorder (GAD), panic disorders, and social anxiety. SSRIs stop the serotonin transporter (SERT) from removing serotonin from the synaptic cleft in the brain. Removing serotonin from the synaptic cleft means the brain does not benefit from its effects. By blocking the action of the SERT, serotonin levels in the brain can increase, which can generalized anxiety disorder (GAD), panic disorders, and social anxiety. Tricyclic antidepressants: This type of medication is similar to SSRIs. These medications affect five different neurotransmitter pathways, such as blocking the reuptake of serotonin and norepinephrine. However, they can cause more side effects than SSRIs, according to a 2020 review . This type of medication is similar to SSRIs. These medications affect five different neurotransmitter pathways, such as blocking the reuptake of serotonin and norepinephrine. However, they can cause more side effects than SSRIs, according to a . Monoamine oxidase inhibitors (MAOIs): MAOIs are an older type of antidepressant that work by blocking the monoamine oxidase enzyme, which breaks down serotonin, norepinephrine, dopamine, and tyramine. By stopping the breakdown of these neurotransmitters, their levels can increase in the brain and relieve symptoms of depression, panic disorders, and social phobia. According to OASH, a person should avoid eating certain cheeses and wines if they take MAOIs, and women may not be able to take birth control, some types of pain relief, or cold and allergy medication. 4. Therapy There are many types of therapy a person can try to help overcome anxiety. Psychotherapy, also called talk therapy, involves a person seeing a mental health professional. A person can have psychotherapy in a group or on their own. Types of psychotherapy include: Acceptance and commitment therapy (ACT) ACT uses acceptance and mindfulness strategies to help alleviate anxiety. ACT also encourages a person to commit to behavior changes that will help them overcome anxiety. Cognitive behavioral therapy (CBT) CBT focuses on identifying and understanding a person’s thinking and behavioral patterns. By doing this, a person can change these patterns to reduce their anxiety. According to the ADAA, people can see benefits in 12 to 16 weeks. CBT helps a person learn skills they can use throughout their life to overcome anxiety. Sessions may provide a person with activities or homework to complete to help them progress during their course of therapy. Exposure therapy Exposure therapy is a type of CBT. A person is gradually exposed to the things that make their anxiety worse in a safe environment. This can help a person feel less anxious about the situations, places, or objects that cause them stress. According to the ADAA, exposure therapy can be very effective for phobias and obsessive compulsive disorder. Types of anxiety There are many different types of anxiety disorder. They include: Generalized anxiety disorder (GAD) Generalized anxiety disorder is a type of chronic anxiety. A person with GAD will feel anxious or worried most days for at least 6 months. A person may feel anxious about their health, work, social interactions, or their situation in life more generally. Social anxiety A person with social anxiety will feel anxious about social interactions or social performances. A person may worry that other people will judge them negatively because of what they say or do. A person may avoid social situations, so social anxiety can affect a person’s work and school life. Swallowing anxiety Swallowing anxiety is also called phagophobia. Swallowing anxiety can cause problems with a person’s eating patterns. According to the National Foundation of Swallowing Disorders (NFOSD), a person with swallowing anxiety may: over-chew their food
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