Home » Misc » What can i take to stop anxiety

What can i take to stop anxiety


Anxiety Medication - HelpGuide.org

The role of medication in anxiety treatment

When you’re overwhelmed by heart-pounding panic, paralyzed by fear, or exhausted from yet another sleepless night spent worrying, you’ll do just about anything to get relief. And there’s no question that when anxiety is disabling, medication may help. But are drugs always the best answer?

Many different types of medications are used in the treatment of anxiety disorders, including traditional anti-anxiety drugs such as benzodiazepines (typically prescribed for short-term use) and newer options like SSRI antidepressants (often recommended as a long-term anxiety solution). These drugs can provide temporary relief, but they also come with side effects and safety concerns—some significant.

They are also not a cure. In fact, there are many questions about their long-term effectiveness. According to the American Academy of Family Physicians, benzodiazepines lose their therapeutic anti-anxiety effect after 4 to 6 months of regular use. And a recent analysis reported in JAMA Psychiatry found that the effectiveness of SSRIs in treating anxiety has been overestimated, and in some cases is no better than placebo.

What's more, it can be very difficult to get off anxiety medications without difficult withdrawals, including rebound anxiety that can be worse than your original problem.

I need relief, and I need it now!

So where does that leave you if you're suffering? Even when anxiety relief comes with side effects and dangers, that can still sound like a fair trade when panic and fear are ruling your life.

The bottom line is that there's a time and place for anxiety medication. If you have severe anxiety that's interfering with your ability to function, medication may be helpful—especially as a short-term treatment. However, many people use anti-anxiety medication when therapy, exercise, or other self-help strategies would work just as well or better, minus the drawbacks.

Anxiety medications can ease symptoms, but they're not right for everyone and they're not the only answer. It's up to you to evaluate your options and decide what's best for you.

Speak to a Licensed Therapist

The world's largest therapy service. 100% online. Get matched with a professional, licensed, and vetted therapist in less than 48 hours.

Get 20% off

Affiliate Disclosure

Benzodiazepines for anxiety

Benzodiazepines (also known as tranquilizers) are the most widely prescribed type of medication for anxiety. Drugs such as Xanax (alprazolam), Klonopin (clonazepam), Valium (diazepam), and Ativan (lorazepam) work quickly, typically bringing relief within 30 minutes to an hour. That makes them very effective when taken during a panic attack or another overwhelming anxiety episode. However, they are physically addictive and not recommended for long-term treatment.

Benzodiazepines work by slowing down the nervous system, helping you relax both physically and mentally. But it can also lead to unwanted side effects. The higher the dose, the more intense these side effects typically are—although some people feel sleepy, foggy, and uncoordinated even on low doses. This can cause problems with work, school, or everyday activities such as driving. The medication hangover can last into the next day.

Common side effects of benzodiazepines include:

  • Drowsiness
  • Dizziness
  • Poor balance or coordination
  • Slurred speech
  • Trouble concentrating
  • Memory problems
  • Confusion
  • Stomach upset
  • Headache
  • Blurred vision

Benzodiazepines can make depression worse

According to the FDA, benzodiazepines can worsen cases of pre-existing depression, and more recent studies suggest that they may potentially lead to treatment-resistant depression. Furthermore, benzodiazepines can cause emotional blunting or numbness and increase suicidal thoughts and feelings.

Benzodiazepine safety concerns

Benzodiazepines are generally not recommended for long-term use since the safety concerns and risk of abuse increase as you build up a tolerance to the medication.

Drug dependence and withdrawal

When taken regularly, benzodiazepines lead to physical dependence and tolerance, with increasingly larger doses needed to get the same anxiety relief as before. This happens quickly—usually within a couple of months, but sometimes in as little as a few weeks.

If you abruptly stop taking your medication, you may experience severe withdrawal symptoms such as:

  • Increased anxiety, restlessness, shaking.
  • Insomnia, confusion, stomach pain.
  • Depression, confusion, panic attacks.
  • Pounding heart, sweating, and in severe cases, seizure.

Many people mistake withdrawal symptoms for a return of their original anxiety condition, making them think they need to restart the medication. Gradually tapering off the drug will help minimize the withdrawal reaction.

Drug interactions and overdose

While benzodiazepines are relatively safe when taken only occasionally and in small doses, they can be dangerous and even deadly when combined with other central nervous system depressants. Always talk to your doctor or pharmacist before combining medications.

Don't drink on benzodiazepines. When mixed with alcohol, benzodiazepines can lead to fatal overdose.

Don't mix with painkillers or sleeping pills. Taking benzodiazepines with prescription pain or sleeping pills can also lead to fatal overdose.

Antihistamines amplify their effects. Antihistamines—found in many over-the-counter sleep, cold, and allergy medicines—are sedating on their own. Be cautious when mixing with benzodiazepines to avoid over-sedation.

Be cautious when combining with antidepressants. SSRIs such as Prozac and Zoloft can heighten benzodiazepine toxicity. You may need to adjust your dose accordingly.

Paradoxical effects of benzodiazepines

The benzodiazepines work because they slow down the nervous system. But sometimes, for reasons that aren't well understood, they have the opposite effect. Paradoxical reactions are most common in children, the elderly, and people with developmental disabilities. They include:

  • Increased anxiety, irritability, agitation, aggression, and rage
  • Mania, impulsive behavior, and hallucinations

Special benzodiazepine risk factors

Anyone who takes benzodiazepines can experience unpleasant or dangerous side effects. But certain individuals are at a higher risk:

People over 65. Older adults are more sensitive to the sedating effects of benzodiazepines. Even small doses can cause confusion, amnesia, loss of balance, and cognitive impairment that looks like dementia. Benzodiazepine use in the elderly is associated with an increased risk of falls, broken hips and legs, and car accidents. Long-term benzodiazepine use also increases the risk of Alzheimer's disease and dementia.

People with a history of substance abuse. Because they're physically addicting and on their own and dangerous when combined with alcohol and other drugs, anyone with a current or former substance abuse problem should use benzodiazepines only with extreme caution.

Pregnant and breastfeeding women. Benzodiazepine use during pregnancy can lead to dependence in the developing baby, with withdrawal following birth. Benzodiazepines are also excreted in breast milk. Therefore, pregnant women need to have a thorough discussion about the risks and benefits of these medications with their prescribing doctor. If medication is necessary, the goal is the smallest effective dose.

The connection between benzodiazepines and accidents

Benzodiazepines cause drowsiness and poor coordination, which increases your risk for accidents at home, at work, and on the road. When on benzodiazepines, be very careful when driving, operating machinery, or doing anything else that requires physical coordination.

SSRI antidepressants for anxiety

Many medications originally approved for the treatment of depression are also prescribed for anxiety. In comparison to benzodiazepines, the risk for dependency and abuse is smaller. However, antidepressants take up to 4 to 6 weeks to begin relieving anxiety symptoms, so they can't be taken “as needed.” Their use is limited to chronic anxiety problems that require ongoing treatment.

The antidepressants most widely prescribed for anxiety are SSRIs such as Prozac, Zoloft, Paxil, Lexapro, and Celexa. SSRIs have been used to treat generalized anxiety disorder (GAD), obsessive-compulsive disorder (OCD), panic disorder, social anxiety disorder, and post-traumatic stress disorder.

Common side effects of SSRIs include:

  • Fatigue
  • Nausea
  • Agitation
  • Drowsiness
  • Weight gain
  • Diarrhea
  • Insomnia
  • Sexual dysfunction
  • Nervousness
  • Headaches
  • Dry mouth
  • Increased sweating

SSRI withdrawal

Although physical dependence is not as quick to develop with antidepressants, withdrawal can still be an issue. If discontinued too quickly, antidepressant withdrawal can trigger symptoms such as extreme depression and fatigue, irritability, anxiety, flu-like symptoms, and insomnia.

Other types of medication for anxiety

Drugs such as buspirone, beta blockers, and bupropion may also be used in the treatment of anxiety.

Buspirone (BuSpar)

Buspirone, also known by the brand name BuSpar, is a newer anti-anxiety drug that acts as a mild tranquilizer. Buspirone relieves anxiety by increasing serotonin in the brain—as the SSRIs do—and decreasing dopamine. Compared to benzodiazepines, buspirone is slow acting—taking about two weeks to start working. However, it's not as sedating, it doesn't impair memory and coordination, and the withdrawal effects are minimal.

Since the risk of dependence is low and it has no serious drug interactions, buspirone is a better option for older individuals and people with a history of substance abuse. However, its effectiveness is limited. It works for generalized anxiety disorder (GAD), but doesn't seem to help other types of anxiety disorders.

Common side effects of buspirone include:

  • Nausea
  • Headaches
  • Dizziness
  • Drowsiness
  • Weight gain
  • Upset stomach
  • Constipation
  • Nervousness
  • Diarrhea
  • Dry mouth

Beta blockers

Beta blockers—including drugs such as propranolol (Inderal) and atenolol (Tenormin)—are a type of medication used to treat high blood pressure and heart problems. However, they are also prescribed off-label for anxiety. Beta blockers work by blocking the effects of norepinephrine, a stress hormone involved in the fight-or-flight response. This helps control the physical symptoms of anxiety such as rapid heart rate, a trembling voice, sweating, dizziness, and shaky hands.

Because beta blockers don't affect the emotional symptoms of anxiety such as worry, they're most helpful for phobias, particularly social phobia and performance anxiety. If you're anticipating a specific anxiety-producing situation (such as giving a speech), taking a beta blocker in advance can help reduce your “nerves.”

Common side effects of beta blockers include:

  • Dizziness
  • Sleepiness
  • Weakness
  • Fatigue
  • Nausea
  • Headache
  • Constipation
  • Diarrhea

Bupropion

Bupropion (known by the brand names Wellbutrin, Forfivo, and Zyban) is an antidepressant. However, there is some evidence that it may also be a useful treatment option for anxiety and panic disorders.

Depending on the dosage, in some people bupropion can actually worsen anxiety (as can other antidepressants). However, in others, it can help with generalized anxiety and anxiety symptoms that co-occur with depression. Some trials show that it may be as effective as SSRIs in treating depression with anxiety.

Some common side effects of bupropion include:

  • Dizziness
  • Nausea
  • Dry mouth
  • Drowsiness
  • Anxiety
  • Insomnia
  • Loss of appetite
  • Headache

Hydroxyzine

Hydroxyzine is an antihistamine often used to relieve allergic reactions. However, it can also be used to treat anxiety symptoms such as tension and nervousness. It works by altering the body's levels of histamine and serotonin, leading to changes in mood. It's typically prescribed as a short-term solution, meaning you only use the medication when anxiety symptoms appear.

One 2020 study found that when it comes to treating generalized anxiety disorder, hydroxyzine might be similar in efficacy as benzodiazepines and buspirone.

Common side effects of hydroxyzine include:

  • Dry mouth
  • Dizziness and confusion
  • Headache
  • Constipation
  • Drowsiness

Medication isn't your only option for anxiety relief

Anxiety medication won't solve your problems if you're anxious because of mounting bills, a tendency to jump to “worst-case scenarios”, or an unhealthy relationship. That's where self-help, therapy, and other lifestyle changes come in. These non-drug treatments can produce lasting changes and long-term relief.

Exercise – Exercise is a powerful anxiety treatment. Studies show that regular workouts can ease symptoms just as effectively as medication.

Worry busting strategies – You can train your brain to stop worrying and look at life from a more calm and balanced perspective.

Therapy – Cognitive behavioral therapy can teach you how to control your anxiety levels, stop worrisome thoughts, and conquer your fears.

Yoga and tai chi – Yoga and tai chi are mind-body interventions that engage you emotionally, psychologically, and spiritually. Data has shown their efficacy for many different medical conditions, including anxiety.

Mindfulness and meditation – Mindfulness is a state of mind where you learn to observe your thoughts, feelings, and behaviors in a present, compassionate, and non-judgmental way. It often brings a sense of calm and relaxation.

Deciding if anxiety medication is right for you

If you're trying to decide whether or not to treat your anxiety with medication, it's important to weigh the pros and cons in conjunction with your doctor. It's also important to learn about the common side effects of the anxiety medication you are considering. Side effects of anxiety medication range from mild nuisances such as dry mouth to more severe problems such as acute nausea or pronounced weight gain. For any anxiety medication, you will have to balance the side effects against the benefits.

Questions to ask yourself and a mental health professional

  • Is medication the best option for my anxiety problem?
  • Am I willing to put up with unpleasant side effects in return for anxiety relief?
  • What non-drug treatments for anxiety might help?
  • Do I have the time and am I willing to pursue non-drug treatments such as cognitive-behavioral therapy?
  • What self-help strategies might help me get my anxiety under control?
  • If I decide to take anxiety medication, should I pursue other therapy as well?
  • Is anxiety really my problem? Or is something else going on, such as an underlying health condition or pain, for example?

Questions to ask your doctor

  • How will the medication help my anxiety?
  • What are the drug's common side effects?
  • Are there any food and drinks I will need to avoid?
  • How will this drug interact with my other prescriptions?
  • How long will I have to take the anxiety medication?
  • Will withdrawing from the medication be difficult?
  • Will my anxiety return when I stop taking the medication?

Reviewed by Anna Glezer, M. D., a Harvard-trained clinician with joint appointments in the reproductive psychiatry and OB/GYN departments at UCSF Medical Center, and the founder of Mind Body Pregnancy.

Last updated or reviewed on March 1, 2023

How to Treat Your Symptoms and When to See a Doctor

In this Article

Some anxiety is a normal part of life. You might feel a certain amount of unease or uncertainty when it comes to stressful situations such as taking a test, giving a presentation, or meeting new people. In many cases, a small amount of anxiety every so often can be a good thing. It helps to keep you aware of potential dangers and motivates you to be prepared. 

For many people, however, anxiety occurs more frequently. They experience it almost every day. Anxiety disorders such as generalized anxiety disorder, panic disorder, or phobias can interfere with normal daily activities, affecting their work, home, and personal lives. They differ from regular anxiety in that people feel an excessive amount of fear or anxiousness. 

Dealing with anxiety can be stressful, but it is treatable. Many people with anxiety find relief with treatment. While some people benefit from taking medication, others find success with natural remedies. 

Natural Remedies for Anxiety

Natural remedies for anxiety are those that don’t involve conventional medications (medicine you get  from a doctor or health professional). They include things such as herbs, aromatherapy, and performing certain actions that promote relaxation. Some people with anxiety use natural remedies alongside conventional treatments to find relief. 

Examples of natural remedies for anxiety include:

Exercise

Exercise isn’t just good for your physical health; it’s also beneficial for your mental health. While the connection isn’t well understood, studies do show that exercise can help to alleviate symptoms of anxiety.

Getting active helps to take your mind off of the issues bothering you. It also triggers your body to release endorphins, which are natural feel-good hormones.  

Herbal Remedies

Several different herbs and herbal supplements may help alleviate anxiety symptoms, helping you to relax and feel calmer. Some of the more well-known varieties include:

  • Lavender
  • Lemon balm
  • Chamomile 
  • Passionflower
  • Kava

Studies show that chamomile can help with symptoms of generalized anxiety disorder. While many of the studies on herbal supplements for anxiety are limited, the results are promising.

You can find many of these (and other) supplements in capsule (pill) form. Many people also drink herbal teas to help them relax. 

Aromatherapy

Aromatherapy involves the use of essential oils to improve health and overall well-being. Many scents can help to boost your mood, help you relax, and reduce anxiety.  

There are a few ways you can use essential oils. You can use a diffuser, place a few drops on a lava bead bracelet, or mix your favorite scent in a carrier oil to place on your wrist or neck.

Scents to use for anxiety include:

  • Lavender
  • Ylang ylang
  • Grapefruit
  • Clary sage
  • Bergamont 

CBD Oil

Hemp-derived CBD oil has risen in popularity in recent years. Unlike marijuana-derived CBD, CBD from hemp plants has little (less than 0.3%) to no tetrahydrocannabinol (THC), the cannabinoid that causes a high.

Several studies have shown that CBD can help with many ailments, such as pain, inflammation, insomnia, and anxiety. While research is still in the early stages, studies show that it may have a lot of potential as an alternative anxiety treatment. 

You can find CBD products in many mainstream stores. There are many options, including:

  • CBD oil tinctures (liquid drops)
  • CBD gummies
  • CBD chocolate and candies
  • CBD topicals (creams or lotions)

Meditation

Meditation involves the practice of mindfulness. You focus on removing chaotic thoughts from your mind and replacing them with calm. Research indicates that meditation can help to relieve anxiety symptoms, helping you to feel more at ease. 

Deep Breathing Exercises

Rapid, shallow breathing is a common symptom of anxiety. Breathing in this manner can increase your heart rate, make you feel dizzy, and may even increase the risk of a panic attack. Deep breathing involves taking deliberately deep and measured breaths to restore normal breathing patterns, which can help to reduce anxiety. 

Weighted Blankets

Research shows that weighted blankets can be beneficial for alleviating symptoms of anxiety. The pressure helps to put your body into “rest mode,” reducing those symptoms and preparing your body to rest. These blankets come in many different sizes and weights, enabling you to find what works best for you. 

Quit Cigarettes and Alcohol

Both alcohol and cigarettes may appear to calm your nerves at first. After taking a drink, however, your anxiety may worsen. A cycle can develop, leading to alcohol dependence.

Several studies also show that smoking can worsen symptoms of anxiety. Therefore, it’s a good idea to try to avoid drinking or smoking to reduce feelings of anxiety.

When to See a Doctor

While natural treatments can help with anxiety symptoms, some signs may indicate that you need to call your doctor:

  • Your anxiety is chronic (long-lasting), and it interferes with your ability to function daily
  • Your symptoms have persisted for six months or more
  • You’re experiencing physical symptoms such as rapid heart rate, difficulty sleeping, stomach issues, or chronic fatigue
  • You’re avoiding people or places 
  • You’re having thoughts of self-harm or suicide

Your doctor may prescribe anti-anxiety medications or refer you to a specialist. In some cases, the natural remedies described above may be used along with more conventional treatments to help you manage your symptoms.

© 2022 WebMD, LLC. All rights reserved.

SOURCES:

American Addiction Center: “The Connection between Anxiety and Alcohol.”

American Psychiatric Association: “What Are Anxiety Disorders?”

Brain and Behavior: “How cigarette smoking may increase the risk of anxiety symptoms and anxiety disorders: a critical review of biological pathways.”

Cleveland Clinic: “Stressed Out? Aromatherapy Can Help You Feel Calmer.”

Harvard Health Publishing: “Cannabidiol (CBD) – What we know and what we don’t.”

Mayo Clinic: “Depression and anxiety: Exercising eases symptoms.”

Mayo Clinic: “Herbal treatment for anxiety: Is it effective?”

Michigan Medicine: “Stress Management: Breathing Exercises for Relaxation.”

National Institute of Mental Health: “Anxiety Disorders.”

Neurotherapeutics: “Cannabidiol as a Potential Treatment for Anxiety Disorders.”

Johns Hopkins Medicine: “Meditation for Anxiety and Depression?”

Journal of Clinical Trials: “Long-Term Chamomile Therapy of Generalized Anxiety Disorder: A Study Protocol for a Randomized, Double-Blind, Placebo-Controlled Trial. ”

Penn Medicine: “More than Just a Fad: 4 Ways Weighted Blankets Can Actually Help You.”

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.

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.

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 way of life 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.

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 the mental health of a person.

The whole planet is now 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.

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.

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.

Another example is when you want to ask 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.

Read more: How to stop being shy and get rid of the language barrier certainty in 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.

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. Write out 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.

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

  3. Build 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 situation.

Sometimes anxiety arises from the conviction that we will not 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.

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.

The BBC TV show 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.

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.

A simple alternation of work and study with a little physical activity will improve the functioning of the body's metabolic processes, and at the same time speed up 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.

Breathing techniques are equally beneficial: they improve blood circulation and help to speed up the overall metabolism. Also, the deep breathing technique, combined with relaxation exercises, reduces nervous tension well.

Abstract

Routine helps reduce anxiety. Engage in hobbies, watch movies, clean up, play sports - try to periodically disconnect from the news flow and take time for yourself and your body.

Read more: "What to do with a child at home at any age"

If your anxiety does not go away, consult a doctor - this way, you can quickly understand yourself and solve internal problems! Do not forget that your health is the most valuable thing and going to a specialist is an act that you do primarily for yourself.

How to get rid of increased anxiety

Now we are everywhere faced with anxiety, impotence, fear and panic - these feelings paralyze and make it impossible to breathe. How to distinguish anxiety from increased anxiety, to react sensibly to circumstances and get rid of constant anxiety?

The feeling of anxiety itself is natural for a person: experiencing it, our body suggests an approaching danger or a possible risk to life or health. Anxiety, tension, fear - these emotions are absolutely normal in a stressful situation, but at the same time, they, experienced regularly, can talk about more serious mental problems, including mental disorders.

Anxiety — this word can describe a complex of negative emotions, including stress, panic, fear, concern and more — is normal and not dangerous for a person. These emotions can go into a state of anxiety disorder with their regularity and constancy: anxiety itself becomes, as it were, “chronic” due to genetic factors or environmental conditions and can be expressed in several forms.

A form of “chronic” anxiety is adaptive anxiety disorder, in which a person experiences stress and tension while trying to adjust to a stressful situation. Here we are talking about adaptation to a new, unfamiliar environment or living conditions: the slightest changes cause feelings of panic, confusion, anxiety. Generalized anxiety disorder often accompanies diagnosed depression: a constant feeling of anxiety is inevitably associated with an irrational fear for one's life, work, and future. Finally, experts single out an anxiety-phonic disorder accompanied by panic attacks: fear of a large crowd of people, fear of death, fear of a serious illness, the threat of which in reality may not even exist - only part of the anamnesis of people suffering from this form of disorder.

According to the American Anxiety and Depression Association, about 40 million American adults suffer from an anxiety disorder. In Russia, there are 9 million such people. These are only diagnosed cases: the number of people who regularly experience anxiety, but do not turn to specialists, can be much higher not only in Russia, but throughout the world.

Increased Anxiety: Checklist and Problem Markers

American anxiety specialist Jill Weber in her book Be Calm divides the signs of anxiety into several criteria. They can be related to feelings, behavior or even thoughts of a person. The easiest way to define your own anxiety is precisely on the first point: emotions such as anger, irritability, sadness, feelings of hopelessness or despair can signal that you will experience anxiety. Feelings can be not only mental, but also physical: palpitations or indigestion, as well as dizziness are additional markers of anxiety that a person may experience.

Anxiety can also manifest itself in human behavior and negatively affect the quality of life. Giving up favorite activities that used to bring pleasure, avoiding meeting people or important work events are just some of the examples of how anxiety can affect the daily routine of a person. Because of anxiety, a person feels that he is no longer able to perform daily activities - go to groceries or drive a car, and even do things that are unusual for him, says Weber. For example, in a stressful situation, he may refuse to communicate with friends, even if he is in the same room with them.

Thoughts are also an important set of signals that a person is experiencing anxiety. They can manifest themselves in irrational attitudes - for example, the conviction that if you don’t return home now and don’t check the iron, then the apartment will certainly burn down, winding yourself up (constant concentration on the negative aspects of the probable future), self-abasement (diffidence in yourself and your own abilities) .

Accompanied by stress and fear, the listed symptoms directly indicate that a person experiences precisely an increased feeling of anxiety - this condition can be dangerous, because it directly affects many areas of everyday life. A sign of excessive anxiety can also be regular modeling of situations like “What if ...”: a person tries to predict the worst scenario for the development of events, which may not even be related to reality, and, therefore, worsen his condition, because thoughts in this case are constantly focus only on a supposedly inevitable and bad future.

However, the mere fact that there is a feeling of anxiety does not indicate any problem: it is important that it is not only compatible with the criteria described by Weber, but that it is in itself distinguishable from fear. It, unlike anxiety, comes from “real threats from the outside world” and is rather momentary: a person understands what caused it, and realizes that, having found a way out of a stressful situation, fear will come to naught. Anxiety, on the other hand, is based on possible events, it is irrational and may have nothing to do with the surrounding reality, but it risks becoming a problem if a person overestimates the likely threats. “Anxiety is natural and is an adequate response if provoked by fear of a real danger. But if anxiety negatively affects your life and health: it develops into constant tension, anxiety, or avoidance of certain contacts or situations, then it ceases to be justified, ”the psychologist writes.

Related material

Causes of anxiety and ways to deal with it

Stanislav Raevsky, a psychoanalyst and creator of the Anti-Panic therapy app, shares feelings of anxiety and anxiety. So, according to him, anxiety informs a person about a danger or threat to life, health or property that must be avoided. Anxiety is more likely a character trait of people in whom this anxiety is more often manifested and more pronounced. “Anxiety can be stimulated by situations that only in fantasy are a danger, but in reality they do not carry such a threat,” Raevsky says.

It is useless to drive away anxiety from yourself: if you close the door to your consciousness, it will come through the window, in your dreams or other symptoms and will only develop relatives, health and property. “Anxiety triggers can be different, the fact of the threat of war and the fear of it can be very strong - this is how it is in all of us,” the psychoanalyst emphasizes.

The media not only increase anxiety, but also exploit it. “Our psyche is so arranged that it is something terrible, disturbing that attracts us most of all. We are automatically included in this stronger than in some kind of sexual stimulus or food. We are interested in what can scare, so people cannot take their eyes off the conditional accident, the modern news feed consists of what exploits anxiety, what makes your anxiety turn on, ”says Raevsky.

“It is useless to drive anxiety away from yourself: if you close the door to your consciousness, it will come through the window, in your dreams or other symptoms, and will only develop. It’s just pointless to drive her away - it’s best to go to a psychologist, ”the specialist notes. However, in some cases, a person can overcome anxiety on their own, and Raevsky offers some tips for those who want to cope with this feeling on their own.

  • When dealing with anxiety, you do not need to calm yourself down. This rarely works out, so it's better, on the contrary, to imagine the worst thing that can happen, understand the consequences of this and accept them. If you are afraid that the current situation will hit your well-being, you need to think about how you can cope with this blow. By imagining a terrible situation and living it, we do not chase away anxiety, but, on the contrary, we accept it.
  • We worry not only with the head, but also with the body, so it is important to learn to relax and be aware of your breathing. It determines how much we worry. We breathe often - anxiety is present, we breathe evenly and calmly - it becomes less.

Raevsky and his fellow psychologists posted detailed instructions to help cope with anxiety in the Antipanika app. Breathwork will help you deal with panic, anxiety, and emotional stress, and experts suggest the following ways:0003

- through breath holding: slow inhalation - delay for 7 seconds - slow exit;

— by counting: while inhaling, count to yourself from one to four, repeat the same count while holding your breath and exhaling;

- through slow breathing: inhale slowly, exhale slowly, then hold for 7 seconds and repeat the steps.

Panic attack during anxiety is an absolutely normal and safe reaction of the body: you should not be afraid of it. It is important to remind yourself of this during such an attack: you need to say to yourself that the onset attack is not dangerous for your health, it will not last forever and will end in 20-30 minutes. When panicking, a person begins to breathe rapidly, so it will be effective to try to slow down breathing so that the blood is not oversaturated with oxygen and this does not lead to dizziness or numbness of the skin. After the attack, the psychologist recommends trying to analyze your emotions, trying to understand what exactly causes your fear, how rational it is, whether it can be realized right now - this will help you understand that what a person is afraid of will not happen at this very moment. It is important to write down the thoughts that are spinning in the victim’s head at this moment in order to analyze them again later.

Experts from the American psychological resource Mayo Clinic Health System also give their advice to those who suffer from anxiety. So, in order to defeat the regular feeling of anxiety, or at least reduce its severity, experts suggest:

  • increase physical activity - create a new habit of playing sports on a daily basis;
  • give up cigarettes or caffeinated drinks as they increase anxiety together with nicotine;
  • identify triggers - study what situations and events become the starting point of experiences, and write them down along with the emotions that the person experienced. It is best to deal with stress itself together with a psychologist who will select an individual way for the client to deal with anxiety.

The American Depression and Anxiety Association has similar recommendations. So, psychologists suggest openly expressing your emotions to relatives and friends, and not hiding them.

Learn more