How to Deal with Anxiety Effectively

1. Journal
"This is a very simple yet highly effective way to reduce anxiety. Get a journal or simply a notebook, and write every single thing that worries you and the reason why. Don’t hold back and dump all your thoughts and feelings into the journal. This can help purge them all from your mind."

2. Meditate

"Meditation is another scientifically proven method that helps in managing anxiety. Perhaps you’ve heard about it countless times before or have already even tried it, but note that the key to effective meditation for battling anxiety is being consistent.

Meditation works by gradually increasing the natural levels of gamma-aminobutyric acid (GABA) in your body. Our bodies naturally produce GABA to help us feel calm. If your body doesn’t produce enough GABA hormones, it results in nervousness, racing thoughts, insomnia, and overall anxiety.

According to one study, participants experienced about a 27 percent increase in their body’s GABA production after about 60 minutes of meditation. To get help with your anxiety, try meditating every day or night and continue doing it for a few days."

3. Talk
"Talking is probably the single most effective breakthrough strategy for dealing with anxiety. Simply talking about your worries to someone or yourself can significantly reduce anxiety by up to 70 percent. Talking it out helps dissipate anxiety and reduce it."

4. Clean Up Your System
"Food actually is among the biggest contributing factors to anxiety, and most of us don’t even know it. For example, sugar and grains can contribute to anxiety because they are immensely inflammatory. In addition, dairy can be inflammatory if ingested with other foods that cause intolerance.

It is helpful to eat foods high in vitamins, protein, and healthy fats. Avoid processed foods, grains, and sugars. You can also try going on a Paleo diet.

Also, if you’ve been going through a lot of chronic stress lately, an Adrenal Reset Diet may help restore your energy and balance your moods."

5. Label Your Feelings
According to experts, simply labeling or naming your feelings (silently or out loud), can help effectively reduce them. For instance, if something is bothering you or making you feel worried, simply say the word “worried” aloud or whisper it to yourself. Recognize the feeling, and your body will adjust. A great resource is "Radical Acceptance" by Tara Brach.

6. Breathe
"Breathing is a simple yet incredible strategy for dealing with anxiety. Practice inhaling through your nose and exhaling through your mouth to feel calm. You can also try alternate nostril breathing as well as fire breathing strategies."

7. Get Moving
"Many studies show that exercise can be just as effective, if not more effective, compared to medicines in diminishing anxiety. Get your body moving and for more information, you can try reading John J. Ratey’s book, "Spark: The Revolutionary New Science of Exercise and the Brain."

8. Try Visualization Techniques
"You can use many different visualization techniques. For instance, try closing your eyes and then imagining a white fluffy cloud collecting all your worries. Now, imagine the cloud floating away with all your troubles up into the sky until it’s gone or until you can barely see it."

9. Go Into a Gratitude Mode
Stop occasionally to reflect on all the positive things in your life. Say, “thanks” to all of them. This helps to counterattack anxiety as it shifts your mind away from negative thoughts to blessings and abundance. Developing a regular gratitude mindset helps reduce anxiety before it can even get a serious grip on you."

*Note: Make sure to talk with your certified healthcare provider first before attempting to deal with your anxiety without the use of medications."

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Anti-Anxiety Medications

"Anti-anxiety medications have physical effects on the brain and the body, which can help reduce the symptoms of anxiety, such as worry, fear, and panic attacks. Anti-anxiety medications must be prescribed by a licensed doctor/psychiatrist.

Anti-anxiety medications are not cures for anxiety disorders, but they can help manage some of the symptoms.

There are several different anti-anxiety medications available, and the right medication for you depends on your type of anxiety disorder and whether you have other health problems or take other medications."

Benzodiazepines

"Benzodiazepines such as Valium(diazepam), Xanax (alprazolam), Klonopin (clonazepam), and Ativan (lorazepam) are sometimes used to treat anxiety for a short-term period. They are used for generalized anxiety disorder and may be used as a second-line treatment for panic disorder and social anxiety disorder, with antidepressants being the front-line choice.

Benzodiazepines induce muscle relaxation and reduce other symptoms related to anxiety. These medications are not typically used long-term because they can cause addiction."

Beta-Blockers

"Beta-blockers are used to control heart disease. They help reduce your heart rate and blood pressure by blocking the effects of epinephrine, a stimulant that your body naturally produces. Beta-blockers can help control trembling, sweating, and other physical symptoms of anxiety.

They may be prescribed for the short term when used for anxiety. Sectoral (acebutolol), Tenormin (atenolol), and Inderal LA (propranolol), are a few beta-blockers. Common side effects include weight gain, fatigue, and cold hands and feet. Beta-blockers are not recommended if you have asthma or diabetes."

Buspirone

"BuSpar (buspirone) may be prescribed for long-term treatment of chronic anxiety, and it's recognized as a treatment for generalized anxiety disorder. It increases the action of serotonin, a neurotransmitter that helps improve mood and reduce anxiety.

Buspar takes one to two weeks for initial effects to be felt and can take four to six weeks for the full effect. Because of this, it is not considered effective for the treatment of anxiety attacks, and it must be taken consistently to have an effect on symptoms.

It is less sedating than many of the other commonly used anti-anxiety medications, is non-addictive, and has a low risk of overdose. Possible side effects include dizziness, headache, nervousness, and trouble sleeping."

Selective Serotonin Reuptake Inhibitors (SSRIs)

"Often used as a first-line treatment for anxiety disorders, selective serotonin reuptake inhibitors (SSRIs) include medications like Paxil (paroxetine), Prozac (fluoxetine), Zoloft (sertraline), and Lexapro (escitalopram). SSRIs are considered antidepressants, and they increase the amount of serotonin in the brain, which helps improve mood.

Side effects include headaches, dry mouth, drowsiness, sexual dysfunction, diminished sex drive, and weight gain. As with many antidepressants, they can increase the risk of suicidal ideation (thinking about or planning suicide), particularly in children, teenagers, and young adults.

For more mental health resources, see our National Helpline Database.

Beta Blockers Are the Buzzy New Anti-Anxiety Medicine, Here's What You Need to Know

Serotonin-Norepinephrine Reuptake Inhibitors (SNRIs)

Another common category of medications used for anxiety are the serotonin-norepinephrine reuptake inhibitors (SNRIs), which are antidepressants, and include medications like Effexor (venlafaxine), Cymbalta (duloxetine), and Pristiq (desvenlafaxine). SNRIs increase the levels of serotonin and norepinephrine to help boost mood and are similar in effectiveness to SSRIs. Side effects are similar to those of SSRIs.

Tricyclic Antidepressants

Tricyclic antidepressants are also used in treating anxiety. Common medications in this class are Tofranil (imipramine), Elavil (amitriptyline), Pamelor (nortriptyline), and Anafranil (clomipramine). Side effects may include constipation, dry mouth, blurry vision, a decrease in blood pressure when standing, and urinary retention (decreased ability to urinate).

Use as Directed

All of the anti-anxiety medications have side effects, and they can have serious adverse events if they are overused or used incorrectly. Many of them can affect your heart rate, blood pressure, and level of alertness. They may cause loss of consciousness or even death when used in excessive amounts, in combination with other medications that interact with the central nervous system, or with alcohol or recreational drugs. Many of the antidepressants that are used for anxiety can also induce suicidal ideation.

Lifestyle Strategies

When taking anti-anxiety medications, it also helps to modify your lifestyle in ways that will reduce your anxiety. Here are some ways to address the anxiety in your life.

Speaking With a Professional

A mental health professional can help you identify the specific coping strategies and lifestyle changes that can help you manage your symptoms. Although it can be difficult, be as honest as possible about the symptoms and challenges that you face. Together, you and your mental health professional can develop customized coping strategies.

Sources

The Paleo Cure by Chris Kresser

Adrenal Reset Diet

Radical Acceptance by Tara Brach

Anti-anxiety medications

Spark: The Revolutionary New Science of Exercise and the Brain

National Suicide Prevention Lifeline

Ways to treat anxiety without medications

Spark: The Revolutionary New Science of Exercise and the Brain

The best anti-anxiety foods

National Helpline Database

Beta Blockers Are the Buzzy New Anti-Anxiety Medicine, Here’s What You Need to Know