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How to get help with anxiety


Anxiety disorders - Diagnosis and treatment

Diagnosis

You may start by seeing your primary care provider to find out if your anxiety could be related to your physical health. He or she can check for signs of an underlying medical condition that may need treatment.

However, you may need to see a mental health specialist if you have severe anxiety. A psychiatrist is a medical doctor who specializes in diagnosing and treating mental health conditions. A psychologist and certain other mental health professionals can diagnose anxiety and provide counseling (psychotherapy).

To help diagnose an anxiety disorder, your mental health provider may:

  • Give you a psychological evaluation. This involves discussing your thoughts, feelings and behavior to help pinpoint a diagnosis and check for related complications. Anxiety disorders often occur along with other mental health problems — such as depression or substance misuse — which can make diagnosis more challenging.
  • Compare your symptoms to the criteria in the DSM-5. Many doctors use the criteria in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), published by the American Psychiatric Association, to diagnose an anxiety disorder.

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Treatment

The two main treatments for anxiety disorders are psychotherapy and medications. You may benefit most from a combination of the two. It may take some trial and error to discover which treatments work best for you.

Psychotherapy

Also known as talk therapy or psychological counseling, psychotherapy involves working with a therapist to reduce your anxiety symptoms. It can be an effective treatment for anxiety.

Cognitive behavioral therapy (CBT) is the most effective form of psychotherapy for anxiety disorders. Generally a short-term treatment, CBT focuses on teaching you specific skills to improve your symptoms and gradually return to the activities you've avoided because of anxiety.

CBT includes exposure therapy, in which you gradually encounter the object or situation that triggers your anxiety so you build confidence that you can manage the situation and anxiety symptoms.

Medications

Several types of medications are used to help relieve symptoms, depending on the type of anxiety disorder you have and whether you also have other mental or physical health issues. For example:

  • Certain antidepressants are also used to treat anxiety disorders.
  • An anti-anxiety medication called buspirone may be prescribed.
  • In limited circumstances, your doctor may prescribe other types of medications, such as sedatives, also called benzodiazepines, or beta blockers. These medications are for short-term relief of anxiety symptoms and are not intended to be used long term.

Talk with your doctor about benefits, risks and possible side effects of medications.

More Information

  • Anxiety disorders care at Mayo Clinic
  • Psychotherapy

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Explore Mayo Clinic studies testing new treatments, interventions and tests as a means to prevent, detect, treat or manage this condition.

Lifestyle and home remedies

While most people with anxiety disorders need psychotherapy or medications to get anxiety under control, lifestyle changes also can make a difference. Here's what you can do:

  • Keep physically active. Develop a routine so that 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.
  • Quit smoking and cut back or quit drinking caffeinated beverages. Both nicotine and caffeine can worsen anxiety.
  • Use stress management and relaxation techniques. Visualization techniques, meditation and yoga are examples of relaxation techniques that can ease anxiety.
  • Make 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.
  • Eat healthy. Healthy eating — such as focusing on vegetables, fruits, whole grains and fish — may be linked to reduced anxiety, but more research is needed.

Alternative medicine

Several herbal remedies have been studied as a treatment for anxiety, but more research is needed to understand the risks and benefits. Herbal and dietary supplements aren't monitored by the Food and Drug Administration (FDA) the same way medications are. You can't always be certain of what you're getting and whether it's safe. Some of these supplements can interfere with prescription medications or cause dangerous interactions.

Before taking herbal remedies or dietary supplements, talk to your doctor to make sure they're safe for you and won't interact with any medications you take.

Coping and support

To cope with an anxiety disorder, here's what you can do:

  • 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.
  • Take 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 these situations.
  • Keep 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.
  • Join 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 activities.
  • Break the cycle. When you feel anxious, take a brisk walk or delve into a hobby to refocus your mind away from your worries.

Preparing for your appointment

You may start by seeing your primary care provider. He or she may refer you to a mental health professional.

What you can do

Before your appointment, make a list of:

  • Your anxiety symptoms. Note when they occur, whether anything seems to make them better or worse, and how much they affect your day-to-day activities and interactions.
  • What causes you stress. Include any major life changes or stressful events you've dealt with recently. Also note any traumatic experiences you've had in the past or as a child.
  • Any family history of mental health problems. Note if your parents, grandparents, siblings or children have struggled with any mental health problems.
  • Any other health problems you have. Include both physical conditions and mental health issues.
  • All medications you're taking. Include any medications, vitamins, herbs or other supplements, and the doses.
  • Questions to ask your doctor to make the most of your appointment.

Some basic questions to ask your doctor include:

  • What's the most likely cause of my anxiety?
  • Are there other possible situations, psychological issues or physical health problems that could be causing or worsening my anxiety?
  • Do I need any tests?
  • Should I see a psychiatrist, psychologist or other mental health provider?
  • What type of therapy might help me?
  • Would medication help? If so, is there a generic alternative to the medicine you're prescribing?
  • In addition to treatment, are there any steps I can take at home that might help?
  • Do you have any educational materials that I can have? What websites do you recommend?

Don't hesitate to ask other questions during your appointment.

What to expect from your doctor

Your doctor will likely ask you several questions, such as:

  • What are your symptoms, and how severe are they? How do they impact your ability to function?
  • Have you ever had a panic attack?
  • Do you avoid certain things or situations because they make you anxious?
  • Have your feelings of anxiety been occasional or continuous?
  • When did you first begin noticing your feelings of anxiety?
  • Does anything in particular seem to trigger your anxiety or make it worse?
  • What, if anything, seems to improve your feelings of anxiety?
  • What traumatic experiences have you had recently or in the past?
  • What, if any, physical or mental health conditions do you have?
  • Do you take any prescription drugs?
  • Do you regularly drink alcohol or use recreational drugs?
  • Do you have any blood relatives who have anxiety or other mental health conditions, such as depression?

Preparing and anticipating questions will help you make the most of your time.

By Mayo Clinic Staff

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Get help with anxiety, fear or panic

Most people feel anxious or scared sometimes, but if it's affecting your life there are things you can try that may help.

Support is also available if you're finding it hard to cope with anxiety, fear or panic.

Symptoms of anxiety

Anxiety can cause many different symptoms. It might affect how you feel physically, mentally and how you behave.

It's not always easy to recognise when anxiety is the reason you're feeling or acting differently.

Physical symptoms
  • faster, irregular or more noticeable heartbeat
  • feeling lightheaded and dizzy
  • headaches
  • chest pains
  • loss of appetite
  • sweating
  • breathlessness
  • feeling hot
  • shaking
Mental symptoms
  • feeling tense or nervous
  • being unable to relax
  • worrying about the past or future
  • feeling tearful
  • not being able to sleep
  • difficulty concentrating
  • fear of the worst happening
  • intrusive traumatic memories
  • obsessive thoughts
Changes in behaviour
  • not being able to enjoy your leisure time
  • difficulty looking after yourself
  • struggling to form or maintain relationships
  • worried about trying new things
  • avoiding places and situations that create anxiety
  • compulsive behaviour, such as constantly checking things

Symptoms of a panic attack

If you experience sudden, intense anxiety and fear, it might be the symptoms of a panic attack. Other symptoms may include:

  • a racing heartbeat
  • feeling faint, dizzy or lightheaded
  • feeling that you're losing control
  • sweating, trembling or shaking
  • shortness of breath or breathing very quickly
  • a tingling in your fingers or lips
  • feeling sick (nausea)

A panic attack usually lasts 5 to 30 minutes. They can be very frightening, but they're not dangerous and should not harm you.

Information:

If you're not sure how you feel, try our mood self-assessment.

Things you can try to help with anxiety, fear and panic

Do

  • try talking about your feelings to a friend, family member, health professional or counsellor. You could also contact Samaritans, call: 116 123 or email: [email protected] if you need someone to talk to

  • use calming breathing exercises

  • exercise – activities such as running, walking, swimming and yoga can help you relax

  • find out how to get to sleep if you're struggling to sleep

  • eat a healthy diet with regular meals to keep your energy levels stable

  • consider peer support, where people use their experiences to help each other. Find out more about peer support on the Mind website

  • listen to free mental wellbeing audio guides

Don’t

  • do not try to do everything at once – set small targets that you can easily achieve

  • do not focus on the things you cannot change – focus your time and energy into helping yourself feel better

  • do not avoid situations that make you anxious – try slowly building up time spent in worrying situations to gradually reduce anxiety

  • try not to tell yourself that you're alone; most people experience anxiety or fear at some point in their life

  • try not to use alcohol, cigarettes, gambling or drugs to relieve anxiety as these can all contribute to poor mental health

Audio: How to cope with anxiety – a relaxation technique

In this audio guide, a doctor explains how you can take control of anxiety.

Media last reviewed: 2 March 2021
Media review due: 2 March 2024

Information:

Further information and support

  • Mind: anxiety and panic attacks – how can I help myself?
  • Mind: anxiety and panic attacks – what is a panic attack?
  • Every Mind Matters: self-help cognitive behavioural therapy (CBT) techniques – get help with anxiety and worries, improve your sleep and boost your mental wellbeing

Where to get NHS help for anxiety, fear and panic

Referring yourself for therapy

If you need more support, you can get free psychological therapies like cognitive behavioural therapy (CBT) on the NHS.

You can refer yourself directly to an NHS psychological therapies service (IAPT) without a referral from a GP.

Non-urgent advice: See a GP if:

  • you're struggling to cope with anxiety, fear or panic
  • things you're trying yourself are not helping
  • you would prefer to get a referral from a GP

Urgent advice: Ask for an urgent GP appointment or call 111 if:

  • you need help urgently, but it's not an emergency

111 can tell you the right place to get help if you need to see someone. Go to 111.nhs.uk or call: 111.

Immediate action required: Call 999 or go to A&E now if:

  • you or someone you know needs immediate help
  • you have seriously harmed yourself – for example, by taking a drug overdose

A mental health emergency should be taken as seriously as a medical emergency.

Find your nearest A&E

Causes of anxiety, fear and panic

There are many different causes of anxiety, fear or panic and it's different for everyone.

When you're feeling anxious or scared, your body releases stress hormones, such as adrenaline and cortisol.

This can be helpful in some situations, but it might also cause physical symptoms such as an increased heart rate and increased sweating. In some people, it might cause a panic attack.

Regular anxiety, fear or panic can also be the main symptom of several health conditions. Do not self-diagnose – speak to a GP if you're worried about how you're feeling.

Identifying the cause

If you know what's causing anxiety, fear or panic, it might be easier to find ways to manage it.

Some examples of possible causes include:

  • work – feeling pressure at work, unemployment or retirement
  • family – relationship difficulties, divorce or caring for someone
  • financial problems – unexpected bills or borrowing money
  • health – illness, injury or losing someone (bereavement)
  • difficult past experiences – bullying, abuse or neglect

Even significant life events such as buying a house, having a baby or planning a wedding could lead to feelings of stress and anxiety.

You might find it hard to explain to people why you feel this way, but talking to someone could help you find a solution.

Find out more about the 5 steps to mental wellbeing.

Conditions related to anxiety, fear and panic

A table showing some of the conditions related to anxiety, fear and panic
Symptoms Possible cause
feelings of anxiety that will not go away, anxiety is affecting your life generalised anxiety disorder
overwhelming fear of something specific like an object, place or animal phobias
regularly experiencing panic attacks panic disorder
often reliving traumatic past experiences, nightmares and flashbacks post-traumatic stress disorder

How to help yourself with increased anxiety: recommendations from Moscow psychologists

Anxiety itself is characteristic of most of us. The feeling of anxiety is a normal state in psychology and is considered as an adaptive mechanism that helps us overcome various stressful situations. Olga Borisova, a psychologist at the Doverie family center, told how to help herself.

“Anxiety naturally mobilizes the human body to solve problems. Our psyche is depleted, and we begin to lose strength, it becomes more difficult to cope ,” says the psychologist.

Varvara S., a Muscovite with many children, first contacted a specialist from the Doverie family center. The woman experienced an inexplicable feeling of anxiety. “The state of internal discomfort torments me. Even now I can’t find a comfortable position for a long time. Constant worry about children, endless cooking and apartment cleaning, this loan, be it wrong! - says Varvara.

Psychologists worked with the woman and her family, they diagnosed and identified the causes of this condition. Varvara was recommended a set of measures to help cope with emotions. Some of them are quite universal for many. nine0007

  1. Physical activity. Any physical activity can restore peace of mind. Movement helps the body to relax physically and psychologically. It can be physical exercises, you can dance, go for a walk alone or with friends.
  2. Breathing exercises. Increases attention, calms the nervous system and reduces stress. Start with the body: feel whether you are warm or cold, whether your posture is comfortable. Straighten your back and straighten your shoulders. Breathe, paying attention to your inhalations and exhalations. Do it slowly, without jerking, concentrating on each breath. Try to increase your exhalation. Even if disturbing thoughts continue to overwhelm you at this time, simply return your attention to your breathing and the state of your body. You can do this exercise for 10-15 minutes, and even 1-2 minutes when time is limited. nine0024
  3. Water treatments. A warm shower with strong water pressure will not only relax the muscles and improve blood circulation, but also calm the nerves. And half an hour in the pool will relieve stress after a hard day. Or turn on your favorite music and take a hot bath. The effect will be enhanced if you add a few drops of chamomile, lavender, tangerine or lemon balm essential oil to the water. If there is no time for long water procedures, wet your hands and run wet palms over your face, neck and shoulders. Cold water well tones the skin and calms the nerve receptors. nine0024
  4. Minimize the flow of information, especially negative information. Limit reading negative news and watching TV, as well as time devoted to gadgets.
  5. A glass of water or tea with honey. A glass of clean water will help restore normal heart rhythm and relax. You need to drink slowly - in short sips, taking short breaks between them. Swallowing movements calm the nerves, and sweets stimulate the production of “happiness hormones”. nine0024
  6. Get a massage. A professional massage therapist, of course, will relieve nervous tension and eliminate muscle clamps. But a relaxing massage can be done on your own. Many nerve endings are concentrated in the head. Sit comfortably and start massaging your temples with smooth circular motions. Gradually move on to the scalp. At the same time, the fingertips should slide freely over the surface (in the direction of hair growth) and not stretch the skin. A ten-minute massage improves blood circulation, relieves stress and normalizes sleep. In addition, it stimulates hair growth and strengthens hair follicles. nine0024

At the last meeting, after 6 months of painstaking work, Varvara shared her thoughts. “After analyzing my condition, I realized that I simply cannot live without anxiety. This is how my mother and grandmother lived. I thought about the fact that I teach my children the same thing, but I don’t want to. This is my main motive for working with anxiety,” says the woman.

Summing up the work with the family of Varvara S., we can say that it is the unknown that often scares us. Think about specific actions, for example, how can you yourself influence the situation? How can you help? Think over your actions and start them - real things will distract you from restless thoughts. nine0003

« It is necessary to realize what provoked anxiety. What are you worried about? Identify one or more points that are the most “troubling” for you. Answer yourself the question: what can happen or happen the worst? What help or support can you get then, what solutions can you find in this situation? Such an internal representation of events will reduce your anxiety, ”recommends the psychologist .

For reference:

28 city organizations work to support Moscow families: 25 My Family Centers, as well as the Crisis Center for Women and Children, the Vozrozhdeniye and Altufievo social rehabilitation centers for minors.

Specialists of the centers work to restore relations between children and parents, provide legal and psychological assistance, conduct trainings, developmental classes, and much more. If necessary, targeted assistance is provided: social electronic certificates are issued for products, clothing and household appliances. nine0007

Detailed information about the services can be found on the page of the My Family Center portal. For the convenience of Muscovites, the "Online Consultations" section has been created on the portal, where each resident of the city can leave a request and they will be contacted within one business day.

If you want to get support, better understand yourself and your personal guidelines, we recommend signing up for free webinars at the Moscow Service for Psychological Assistance to the Population on the website www.msph.ru or come to a free face-to-face consultation with a psychologist in one of the service units. Emergency psychological help telephone 051 (for urban) and +7 (495) 051 (for mobile) and psychological support chat. Details on the website www.msph.ru.

Source

Press Service of the Department of Labor and Social Protection of the City of Moscow

How to cope with anxiety: 7 ways to help ‹ GO Blog

Anxiety is an emotional state caused by the expectation of danger or threat. While fear is a basic human emotion associated with the instinct of self-preservation, and appears directly at the moment of danger. nine0007

The terms "fear" and "anxiety" are not synonymous, but they can be used interchangeably when it comes to situational anxiety (state at a given moment in time).

In the normal state, the self-preservation function encourages action, but there are also moments of apathy when anxiety intensifies.

We will tell you how to cope with anxiety on your own and determine its level in yourself.

Read more: "9 Proven Ways to Beat Procrastination"

How to Measure Anxiety

American psychologist Charles Spielberger studied more than 117 signs of human anxiety and created a scale to determine its level. His "assessment of the level of anxiety" is divided into situational and personal. Situational is responsible for the state at a given moment in time and the influence of external circumstances - for example, self-isolation. Personal - character of a person.

To determine "your level" of anxiety, you can take a test of 40 short questions. nine0007

What causes anxiety

The main factors that provoke increased anxiety in us are loneliness, problems at work, problems in relationships, health, environment and all sorts of conflicts.

Our lifestyle also has a great influence. For example, we are more likely to experience anxiety states if we are constantly on the phone or watching the news on TV. Digital progress has certainly made our life faster and better, but we pay for this comfort with an additional level of stress, new fears and complexes due to the large flow of news. nine0007

Try to minimize the number of hours spent on the Internet. Go outdoors, read, do yoga, cook, cross-stitch, build LEGOs – there are so many more options than you might think.

Stages of anxiety

– Waiting alarm. People who foresee the most unfavorable of all possible situations suffer. Such anxiety can appear at certain moments or haunt a person constantly.

- Anxiety in the form of phobias is associated with certain situations and objects. For example, fear of loneliness, spiders or darkness. May be a clinical case if expressed in the form of panic attacks.

- Neurotic anxiety. This form of anxiety is the most serious and is found in many psychological diseases: hysterical, schizoid. There is a pathological level of fear here that destroys a person's mental health.

Now the entire planet is in fear of waiting due to the incessant flow of news and uncertainty. "Fear of waiting" or "free fear" is formed due to the information flow in which we are constantly immersed. The tools that help to cope with situational anxiety, which has no connection with clinical cases, will be described below. nine0007

False alarm

Feelings of fear are easily confused, so before we talk about how to get rid of anxiety, we will learn how to identify it.

There are situations when we do not distinguish between emotions, so the so-called "false alarm" is formed. In this case, the first thing psychologists can advise is to learn how to isolate anxiety from a large stream of other emotions. Observe for yourself - in what situations you are overcome by anxiety. Divide these situations into those in which anxiety is justified and those where it is not. nine0007

For example, you are on a bus and as you approach the bus stop, you are overtaken by a feeling of anxiety. On the one hand, this may be due to fear that you will miss your stop, or a sense of shame, as it is embarrassing to ask the driver to stop the car.

Or another example, you want to ask a question to the teacher in class, but you are afraid to raise your hand. This fear may arise from self-doubt and the expectation that classmates will laugh at you.

Sometimes anxiety is born from some other feelings, such as shame or insecurity. Realizing this and overcoming it, you no longer have a reason for concern, and with it the state of anxiety disappears. nine0007

Read more: “How to stop being shy and get rid of the language barrier”

How to cope with anxiety

Detail an alarms often due to uncertainty in the actions and feelings. First, try to find out what causes anxiety. For example, you are worried about being fired from your job. Before you panic, look at the facts: look at the state of the market and the area in which your company operates, evaluate the workload at work now and predict the task plan for the next month. And this applies not only to work, but to any area in which you feel anxiety. nine0007

Usually such an exercise helps to see the true picture. If you understand that while everything is under control, you can exhale, if not, proceed to your detailing.

  1. Write down a detailed plan of action that will help you avoid uncertainty and tell you how to act in any situation:

    1. Write down what skills you have and where they can be useful. For example, being an illustrator or Photoshop, having a driver's license and owning a car, copywriting skills, etc. nine0007

    2. Edit your resume and prepare some cover letters to the employer about yourself.

    3. Form your own range of services, from the most preferred activities to the least interesting.

    4. Leave a list of potential employers to whom you can offer your services. The bigger, the better.

    5. Write to them!

    The work done will help you feel more confident and have a plan to get out of a crisis. nine0007

    Sometimes anxiety arises from the conviction that we will not be able to cope with this or that action. A visual picture of your skills will always help to believe in yourself. When you read your list, you will realize that you can achieve a lot, despite the circumstances.

    Read more: “4 things on your resume that will help the employer to choose you”

    Use exposure therapy

    A complex combination of words with a simple meaning - a meeting with your problem "on the forehead. " It is important to understand that this is NOT a fight against a problem. The point is to acknowledge the existence of anxiety, not to get rid of it completely.

    Don't ignore things that make you feel anxious. For example, to move up the career ladder, you need to learn English, but you haven’t opened your textbook for three days and you constantly scold yourself for it. This lowers your self-esteem and increases your anxiety about your success at work and in life. nine0007

    Give yourself a full day of rest without worries or self-criticism. Imagine that this is an official vacation or vacation. And then gradually get down to business: you can start with one page of English text per day or a five-minute video. Gradually, you will accustom your body to the load and develop a habit.

    Keep a sleep schedule

    It is during sleep that growth hormone is produced, which is responsible for the restoration of our body, including the nervous system. Especially if we go to bed before 12 o'clock at night. nine0007

    The BBC's Trust Me I'm a Doctor, in collaboration with the University of Oxford, did a little experiment on how sleep affects our psychological state. The study involved people who are distinguished by "strong sleep". During the experiment, the participants were given conditions: in the first three nights they had to sleep for 8 hours, which is the norm, and the next three nights - for 4 hours. Every day, the subjects answered questions that helped determine changes in their psychological state, behavior and emotions. The results showed that after two nights of sleep deprivation, negative emotions began to predominate in the subjects, as well as an increase in distrust of others and aggression. nine0007

    The study also shows that insomnia is not always the result of mental disorders, sometimes it is lack of sleep that provokes the appearance of psychological problems.

    Switch

    It is important to periodically switch from one activity to another - for example, from physical activity to mental activity. So, when you go in for sports, there is a restoration of brain functions due to the supply of oxygen. And with mental stress, the muscular system is restored by improving blood flow in the muscles. nine0007

    A simple alternation of work and study with a small amount of physical activity will improve the functioning of the body's metabolic processes, and at the same time accelerate the restoration of the nervous system, contributing to its strengthening.

    Meditate and breathe

    Meditation and breathing are sure helpers in overcoming psychological instability. A Johns Hopkins University study found a relationship between meditation practice and reduced symptoms of depression and anxiety. The team of researchers found that the effect of meditation is comparable to the effect of depressants - in this case, being a more useful solution to the problem, as it does not cause side effects. Meditation also helps to switch the work of the brain and focus on yourself, and not on the "noise" around.

    Learn more