Overcoming Anxiety: Techniques and Lifestyle Changes to Manage Anxiety

Overcoming anxiety

Anxiety is one of the most common mental health issues, affecting over 40 million adults in the U.S. alone. While anxiety can be a normal response to stress, for many it becomes excessive, persistent, and starts to interfere with daily life. Fortunately, with professional treatment, lifestyle changes, and effective coping techniques, overcoming anxiety is possible.

What Causes Anxiety?

Anxiety disorders have multiple contributing factors:

• Stress — Stressful life events or trauma can trigger anxiety.
• Genetics — Having a family history of anxiety increases risk.
• Brain chemistry — Imbalances in neurotransmitters like serotonin.
• Environmental factors — Exposure to trauma, abuse, poverty.
• Medical conditions — Thyroid disorders, heart disease, drug withdrawal.

Anxiety also has psychological components like phobias, panic attacks, obsessive thoughts, and excessive worrying. Identifying the underlying causes can help guide treatment.

Common Symptoms of Anxiety

People with anxiety disorders experience a range of physical and psychological symptoms including:

• Restlessness — Feeling wound up and unable to relax.
• Fatigue — Anxiety is exhausting over time.
• Difficulty concentrating — Trouble focusing due to anxious thoughts.
• Irritability — Feeling on-edge frequently.
• Muscle tension — Stiffness from chronic stress response.
• Sleep disturbances — Difficulty falling or staying asleep.
• Increased heart rate — Pounding heart or palpitations.
• Sweating — Clammy hands or excessive sweating.
• Nausea — “Butterflies” in the stomach feeling.
• Dizziness — Feeling lightheaded or unsteady.

Seeking treatment for debilitating symptoms is important for improving quality of life.

Types of Anxiety Disorders

Some specific anxiety disorder diagnoses include:

• Generalized anxiety disorder (GAD) — Excessive worry about everyday things.
• Social anxiety disorder — Extreme fear of social situations.
• Panic disorder — Recurring panic attacks.
• Phobias — Irrational fear response to specific things or situations.
• Separation anxiety — Severe distress when separated from home or attachment figures.
• Selective mutism — Inability to speak in certain social settings.

Pinpointing the type of anxiety can help mental health professionals determine the appropriate treatment.

Treatment Options for Anxiety

Common anxiety treatment methods include:

• Therapy — Working with a therapist using approaches like CBT and exposure therapy.
• Medications — Antidepressants, benzodiazepines, hydroxyzine, beta blockers to manage symptoms.
• Lifestyle changes — Improving diet, sleep, exercise, reducing alcohol use.
• Relaxation practices — Yoga, meditation, deep breathing exercises.
• Support groups — Sharing experiences and advice with others.

An integrated approach combining therapy, lifestyle changes, medication if needed, and support tends to be most effective.

Helpful Coping Skills and Techniques

Learning constructive coping skills can help manage anxiety, including:

• Deep breathing — Slow, deep breaths activate the relaxation response.
• Mindfulness — Staying present in the moment to avoid anxious thoughts.
• Meditation — Quieting the mind.
• Guided imagery — Visualizing calming scenes.
• Positive self-talk — Combating negative thoughts with affirmations.
• Distraction techniques — Shifting focus away from anxiety.
• Journaling — Writing down thoughts and feelings.

With practice, these skills can help reduce anxiety day-to-day. Apps and online resources offer guidance.

Creating an Anxiety-Reducing Lifestyle

Making lifestyle adjustments can also lower anxiety:

• Exercise — Working out regularly reduces stress hormones.
• Healthy diet — Eating more whole foods, fruits, vegetables, and omega-3s.
• Adequate sleep — Getting 7–9 hours to avoid fatigue.
• Avoiding alcohol — Reducing alcohol which worsens anxiety.
• Relaxation practices — Yoga, massage, sauna use.
• Social support — Sharing feelings with trusted friends and family.
• Nature exposure — Spending time outdoors is calming.

Improving overall wellness through lifestyle factors brings lasting benefits.

Key Takeaways

• Anxiety has many contributing causes like trauma, genetics, medical conditions, and stress.
• Common symptoms include restlessness, fatigue, trouble concentrating, irritability, muscle tension, and sleep issues.
• Treatment involves therapy, medication, lifestyle changes, coping skills training, and social support.
• Techniques like deep breathing, meditation, journaling, and guided imagery can help manage anxiety.
• Regular exercise, a healthy diet, adequate sleep and relaxation practices also reduce anxiety.

Resources

Anxiety Disorders Association of America

American Psychiatric Association — What Are Anxiety Disorders?

HelpGuide — Anxiety Disorders and Anxiety Attacks

Mayo Clinic — Anxiety Disorders

With professional support, determination, and daily practice of coping skills, it is possible to overcome anxiety. Be patient with yourself and celebrate small victories. Over time, anxiety can be transformed from a daily struggle into just an occasional challenge.