How to manage anxiety
Anxiety is managed through a combination of therapy, medication, and lifestyle changes. Many people also find techniques such as mindfulness and meditation helpful.
We all feel anxious at times in response to everyday events. However, when these feelings persist, or if they prevent you from completing daily tasks and enjoying life, it may indicate an anxiety disorder.
The first step to getting help for anxiety is understanding and acknowledging that you are facing difficulties, and it's essential to educate yourself about anxiety and its symptoms, as this will give you the confidence to seek help and know what you're dealing with.
Table of contents
- What is anxiety?
- Anxiety treatments
- How to seek support for anxiety
- How to get an anxiety diagnosis
- What can I do to help with anxiety?
What is anxiety?
Anxiety is not the same as stress, as stress is often temporary and linked to a specific cause, such as work or relationship problems. On the other hand, anxiety can persist even when the cause is unclear. People with anxiety disorders may feel a constant sense of threat or irrational fear, and struggle with feelings of inadequacy.
It can be challenging for those without anxiety to understand its impact, leading to further isolation for the sufferer. However, it's important to remember that anxiety is a treatable illness, and there are both pharmacological and psychological treatments that can help alleviate symptoms and offer recovery.
What causes anxiety?
It can be hard to pinpoint the exact cause of anxiety, but it's often multifactorial, including:
- genetic predisposition
- psychological factors
- personality types
- trauma
- substance use
- co-existing mental health problems, and medical conditions
Anxious feelings, or more physical symptoms such as panic attacks, can present themselves from seemingly out of nowhere. This can be stressful if you are not familiar with these feelings.
It may help you to remember that feelings of anxiety are generally your body's way of warning you of danger, even when there may not be an apparent threat present. Talking therapies such as CBT can help you identify the triggers and where they came from. You can then learn techniques to stay calm and mindful during a period of anxiety.
Are there different types of anxiety?
There are several types of anxiety. The different types include:
- generalised anxiety disorder
- panic disorders
- phobias
- social anxiety
Other mental health conditions, such as depression or substance dependency, often accompany anxiety disorders. Mixed depression and anxiety are the most common mental health disorders in the UK, affecting 8% of the population. Whatever type you have, there are proven treatments that can help you manage your symptoms and regain control.
Anxiety treatments
Effective treatment for anxiety often involves a combination of therapy, medication, and lifestyle changes. Treatment options depend on the severity of symptoms and how an individual responds to treatment.
Therapy
Cognitive Behavioural Therapy (CBT) is the standard approach to treating anxiety disorders. This talking therapy helps identify triggers and thought patterns, develop coping strategies, and reduce avoidance behaviours. CBT can be recommended by your GP or pursued privately.
Other therapeutic approaches, such as exposure therapy for phobias or Eye Movement Desensitisation and Reprocessing (EMDR) for trauma-related anxiety, may also be beneficial.
Medication
Medication may be prescribed to help regulate anxiety symptoms. Medication should always be taken under medical supervision and reviewed regularly.
Lifestyle changes
Certain lifestyle modifications can play a significant role in managing anxiety. Regular exercise, a balanced diet, and sufficient sleep contribute to overall mental well-being.
Limiting caffeine and alcohol intake, establishing a structured routine, and practising relaxation techniques such as breathing exercises and mindfulness can also be beneficial.
Natural treatments
Some individuals may also use natural treatments alongside prescribed treatments. These treatments may include the use of vitamins, herbal supplements, and breathing exercises.
These treatments should be used alongside professional healthcare (not in place of it).
How to seek support for anxiety
Talking about your feelings and experiences can help you feel heard and understood and can also provide a sense of relief.
Once you've recognised a problem, the next step towards recovery is seeking help from a qualified and experienced professional who can help you understand the cause of your anxiety and find the right treatment.
Remember that help is available, and you don't have to face anxiety alone. Seeking help is a sign of strength, and it's the first step towards recovery. The earlier you seek help, the easier it can be to manage and overcome your anxiety.
How to get an anxiety diagnosis
If you are experiencing persistent anxiety that interferes with your daily life, seeking a professional diagnosis is the first step towards effective treatment. Anxiety disorders can be diagnosed by a qualified mental health professional through an assessment of your symptoms, medical history, and overall well-being.
Private diagnosis
For those seeking a faster route, a private assessment through Clinical Partners offers a confidential and thorough evaluation with an experienced clinician. Appointments are available without long waiting times, and assessments take into account your individual situation. Following a diagnosis, you will receive a personalised treatment plan, which may include therapy, medication, or a combination of both.
Through the NHS
You can also seek a diagnosis through the NHS by booking an appointment with your GP. They will assess your symptoms and, if necessary, refer you to a mental health specialist for further evaluation. While NHS services are free, waiting times for specialist referrals can vary. Your GP may also discuss initial treatment options, such as self-help resources, talking therapies, or medication.
What can I do to help with anxiety?
Professional care can be essential for helping anxiety, but there are plenty of steps you can take to reduce symptoms and improve wellbeing.
These strategies can help you manage anxious thoughts more effectively:
- Breathing exercises: Slow, deep breathing can help regulate your nervous system and reduce feelings of panic. There are great resources for practising breathing exercises, such as the Headspace meditation app, NHS Inform, and YouTube videos that will help you learn meditation, mindfulness, and breathing techniques.
- Regular exercise: Physical activity releases endorphins, which naturally reduce stress and anxiety. Even a short walk can be beneficial.
- Sleep hygiene: Establish a consistent sleep routine, avoid screens before bed, and limit caffeine intake.
- Healthy diet: Eating balanced meals and staying hydrated can support brain function and feelings of emotional stability.
- Structured routine: Maintaining a daily schedule can provide stability and reduce overwhelming feelings.
- Social connection: Talking to friends, family, or support groups can help ease feelings of isolation and provide reassurance.
- Engage in hobbies: Creative or relaxing activities like reading, painting, or listening to music can be a positive distraction.
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Clinically reviewed
- Dr Paige Fujiu-Baird