Guide For Managing Anxiety

Did you know that anxiety disorders are one of the most common mental health conditions in the United States, quantitatively affecting about 31% of adults in the population. If you’re experiencing manifestations of anxiety disorder, you’re not alone. Help for you can be made available.

There are many different ways to address anxiety that can be tailored to the specific anxiety symptoms that one might be experiencing. Whether it's through therapy, medication, or lifestyle changes, there can be available solutions that many can work into their schedule.  

In this guide, we'll explore the different forms of anxiety disorders, what might cause anxiety, and possible treatments that can help many to manage symptoms.

Understanding anxiety disorders

Anxiety disorders generally refer to a group of mental health conditions that can be characterized by persistent, excessive, and unrealistic fear or worry. 

We often feel anxious about certain events or scenarios, like upcoming projects, important speeches, or potentially dangerous situations. As stated by the Anxiety and Depression Association of America, “It’s a normal part of life to experience occasional anxiety”. While everyone might experience feelings of nervousness at some point in their lives, individuals who live with anxiety disorders might experience symptoms that can be disproportionate to the situation at hand — possibly interfering with their daily lives.

There are many different forms of anxiety disorders, including: 

Generalized anxiety disorder

Generalized anxiety disorder can be characterized by excessive and unrealistic worry or fear about various events or activities. 

Panic disorder

Panic disorder can be characterized by recurring and unexpected panic attacks, which are generally defined as sudden episodes of intense fear and anxiety that can be accompanied by physical symptoms, such as shortness of breath, chest pain, or a racing heart.

Specific phobias

Specific phobias involve intense fear or anxiety surrounding a particular object or situation, such as heights, flying, or spiders.

Obsessive-compulsive disorder

Obsessive-compulsive disorder (OCD) typically involves repetitive and intrusive thoughts (which can be obsessions) and behaviors (which can be compulsions) that can cause stress in an individual. 

Post-traumatic stress disorder

Post-traumatic stress disorder is a condition in which individuals experience persistent mental and emotional distress after a traumatic event. This may or may not be accompanied by physical symptoms. 

People who live with anxiety disorders may experience physical symptoms, such as heart palpitations, sweating and muscle tension. These can occur in addition to emotional symptoms — such as irritability, restlessness and difficulty concentrating. 

Individuals may benefit from seeking help from a mental health professional if they are experiencing persistent and excessive nervousness that interferes with their daily lives.

Can anxiety be cured?

Like many other mental health conditions, anxiety disorders do not currently have a cure. However, there are several ways individuals can reduce anxiety. And many people are able to relieve anxiety to the point that their physical and mental symptoms no longer meet the criteria for an anxiety disorder. 

For example, according to the Diagnostic and Statistical Manual of Mental Disorders, published by the American Psychiatric Association, panic disorder is characterized by specific responses (unwanted behavioral changes or concerns about a future panic attack) to recurrent panic attacks. If an individual who was diagnosed with panic disorder can reduce anxiety symptoms to the point that they no longer experience those reactions, their symptoms may no longer rise to the level of an anxiety disorder. 

Treating mental health conditions like anxiety often requires the utilization of multiple approaches. There might not be a single answer or “cure” for anxiety disorders, but there is a range of effective treatments that can help individuals successfully manage anxiety symptoms.  

Treatment for anxiety disorders can include anti-anxiety medication, psychotherapy, and lifestyle changes. Commonly prescribed anti-anxiety drugs include antidepressants, benzodiazepines, and beta blockers. Always consult with a healthcare professional prior to starting or stopping any medication. Consider asking your primary care provider to help you find a doctor or other professional who can create a long-term care plan for anxiety. 

In talk therapy, a mental health specialist can help a participant develop stress-management techniques, identify the sources of their anxious feelings, and address symptoms of a comorbid condition. 

There are also several types of therapy that can be helpful in treating anxiety disorders, such as:

• Cognitive behavioral therapy (CBT)
• Exposure therapy
• Mindfulness-based therapies
• Acceptance and commitment therapy (ACT)

We’ve summarized each therapeutic style below: 

Cognitive behavioral therapy (CBT) is generally defined as a type of psychotherapy that focuses on helping individuals identify and possibly change negative thought patterns and behaviors. It is generally used to treat anxiety disorders and has shown positive results for many people.

Exposure therapy involves gradually exposing the individual to the source of their anxiety in a controlled and safe environment. Through this approach, mental health professionals can help people overcome their fears and reduce their anxiety disorder-related symptoms.

Mindfulness-based therapies such as mindfulness-based stress reduction (MBSR) and mindfulness-based cognitive therapy (MBCT), generally focus on increasing awareness of the present moment and reducing negative thought patterns. These therapies can benefit individuals with anxiety disorders, as they might reduce stress and improve well-being. Research suggests that mindfulness-based cognitive behavioral therapy, for example, can relieve anxiety symptoms in individuals with anxiety disorders. 

Acceptance and commitment therapy (ACT) encourages individuals to accept their thoughts and feelings without judgment, possibly helping them to focus on their values and goals instead of anxious thoughts. 

Lifestyle changes

There are several self-help and natural remedies that can ease anxiety. Some helpful strategies to consider include: 

• Consistent exercise: Exercise has been clinically suggested to aid in reducing stress and improving mood.
• Deep sleep: Getting enough quality sleep could help reduce symptoms of anxiety disorder.
• A healthy diet: Eating a healthy and balanced diet that includes foods such as fruits, vegetables and whole grains could aid in reducing stress levels.
• Relaxation techniques: Techniques such as deep breathing, meditation, and yoga could help reduce stress and improve well-being.
• Dietary supplements: Certain nutritional and herbal supplements have been shown to help manage stress. For example, research suggests that herbal remedies like lemon balm and valerian can improve mood and reduce anxiety. 

Additionally, joining activities that bring enjoyment and limiting exposure to stressors or triggers can be helpful to some for managing anxiety. Hobbies and social activities can also be great outlets for reducing one’s stress levels.

Managing anxiety symptoms with online therapy

Online therapy can be beneficial to individuals who live with anxiety disorders. It can help them gain insight into possible root causes of their feelings of nervousness, develop coping strategies for dealing with difficult emotions and behaviors, recognize triggers that may worsen their symptoms, and work through traumatic experiences that may have contributed to their anxiety disorder formation — all from the comfort of their own home or safe place. 

In addition to helping treat anxiety disorders directly, online therapy could also provide individuals with the tools they need to improve other aspects of their life that might have been affected by anxiety — such as relationships, career goals and self-esteem. 

By engaging in online therapy regularly, individuals can learn how to manage their anxiety and take steps toward living a more fulfilling life.

Does online therapy actually help anxiety? 

Generally speaking, yes — a study published in the Journal of Clinical Psychology found that psychotherapy (specifically cognitive behavioral therapy (CBT) was able to effectively reduce anxiety disorder symptoms. 

The study followed individuals with generalized anxiety disorder (GAD) who received weeks of CBT and found that they experienced significant reductions in anxiety symptoms compared to individuals who did not receive treatment.