How to Control Anxiety

If you are constantly worrying, feeling tense, or thinking negative or catastrophic things will happen, you may be struggling with anxiety. Although the exact causes of anxiety are uncertain, people who suffer from this condition often share risk factors, such as having a family member who has anxiety, experiencing trauma, or having other forms of mental illness.[1] Fortunately, the right combination of lifestyle changes, cognitive approaches, and possibly medications can help you to reduce the symptoms and overcome your anxiety.

Method 1
Method 1 of 4:

Incorporating Healthy Lifestyle Changes

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    Seek out social support even if you don't want to seek it. People with strong social connections tend to cope with different life circumstances in a healthier way than those without these connections. Make new social connections to support you as you manage your anxiety. Join a local support group for anxiety-sufferers, participate in a religious or spiritual organization, or get together frequently with your favorite group of close friends.
    • Having a sense of belonging and reassurance from others can have drastic effects on overall health. In fact, research shows that elderly individuals with poor perceived social support were at a higher risk of mortality.[2]
    • Feeling lonely may be more dangerous to your health than obesity and could shorten your lifespan similarly to smoking 15 cigarettes a day. For that reason, it's important to spend time with others.[3]
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    Make sleep a priority. Sleep and anxiety have a complex chicken-or-the-egg relationship. A lack of sleep can cause anxiety, and anxiety can result in sleep disturbance. To gain control of your anxiety, focus on getting at least seven hours of sleep each night. Use the following tips to get adequate shut-eye:[4]
    • Allow your body to adjust to sleeping on a regular schedule.
    • Go to bed at the same time each day.
    • Turn off electronics 1 hour prior to bed.
    • Make your bedroom environment comfortable and strictly for sleeping.
    • Get your bedroom cool and dark.
    • Exercise, but not in the 2-3 hours before bed.
    • Develop a winding down ritual to follow nightly.
    • Use aromatherapy like lavender scents to promote relaxation.
    • Don't drink caffeine after noon.
    • Avoid eating right before bed.
    • Spend time in the sun every day.
    • Quit smoking (nicotine can affect sleep).
    • Don't drink alcohol in the 2 hours before you go to bed.
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    Get daily physical exercise. In addition to maintaining overall physical health, exercise can have a profound impact on mental well-being. Physical activity generates endorphins, which are the body's feel-good chemicals. As a result, engaging in exercise regularly can relieve stress and distract you from worries.[5]
    • Doctors suggest getting approximately 30 minutes of exercise each day of the week. If you can't do it all at 1 time, it's okay to break it up into 10-minute blocks.[6] Walk, jog, row, or bike — it's up to you. Just choose an activity that you will commit to.
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    Eat a balanced diet. You may not understand the connection between what you eat and how you feel, but it's definitely there. Certain foods and beverages like refined sugar or caffeine may worsen anxiety.[7] Instead, drink plenty of water and eat healthy meals with a balance of fruits, vegetables, whole grains, low-fat dairy, and lean protein.
    • Base your diet around fresh produce, fish, beans, legumes, nuts, whole grains, and healthy oils, which support mental health. However, cut out processed foods and treats, which can negatively affect your mental health.[8]
    • Prebiotics and probiotics are both essential to your gut health. While you can take supplements, you can also find food sources. Eat fruits and vegetables that are high in fiber to increase your consumption of prebiotics. For instance, eat asparagus, tomatoes, mango, onions, apples, and bananas. For probiotics, eat yogurt with live or active cultures, sauerkraut, kimchi, miso soup, kefir, tempeh, and kombucha.[9]
    • There are heaps of research connecting caffeine to increased anxiety. Caffeine has been found to increase anxiety, depression, and hostility.[10] Avoid caffeine in soda, coffee and tea (go for decaf), and even chocolate.
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    Reduce your consumption of alcohol and other depressants.[11] You might drink alcohol to ease anxiety but find that it eventually worsens your condition. Look for a healthy outlet to stress and anxiety, such as listening to music or calling a friend, rather than turning to drugs or alcohol.
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    Take care of yourself. When battling a mental illness such as anxiety, you might become so focused on getting better and fulfilling responsibilities that you forget to practice regular self-care.[12] Follow a routine to make sure you take care of your basic needs every day, like eating regular meals, bathing, and brushing your teeth. Additionally, do something for yourself every day to relieve stress. Make it extra special so that you have something to look forward to daily.
    • Clean your living space weekly so it doesn't get too messy. Additionally, pay your bills each month on a set day.
    • Give yourself something to look forward to each day, whether it is a talk with a friend, a dip in a hot bath, your favorite cup of (decaf) tea, or your favorite sitcom. Set this aside as "me time."
    • Do whatever you need to do to de-stress, there's no one right answer for everyone.
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Method 2
Method 2 of 4:

Practicing Deep Breathing Exercises

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    Find a quiet space where you can be alone with no distractions. Close the door, if possible. As you get used to this breathing exercise, you may be able to close out distractions and perform the exercise around others.[13]
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    Sit upright, with your back straight. You can sit in a chair, or sit on the floor with your legs crossed, whatever feels more natural.
    • You can lie down if you must. Keep in mind, however, that sitting upright allows your lungs to fill to maximum capacity, which is best when practicing deep breathing.[14]
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    Support your arms. Place your arms on the arms of a chair or resting on your thighs. This removes the burden from your shoulders and aids in relaxation.[15]
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    Inhale slowly through your nose. For a count of four seconds, breathe deeply through your nose. Your lower belly should expand with the breath.[16]
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    Hold it. For one to two seconds, simply hold the breath inside your chest.
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    Release the air. Now, exhale all of the air out of your lungs through your mouth. You should hear a "whoosh" sound as it leaves your mouth. Notice your belly deflating as you release the breath.[17]
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    Wait several seconds. To avoid hyperventilating, pause for a few seconds before taking a new breath.
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    Repeat. Do this entire sequence again for about five minutes. About six to eight cycles of breathing per minute is considered effective at relieving anxiety. Nonetheless, you should find your own natural breathing rhythm that makes you comfortable.
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    Perform this exercise twice daily. Practice deep breathing at least twice a day for five minutes each session.
    • Note that deep breathing should not be saved for only when you are experiencing anxiety. Practice this exercise daily to manage the symptoms of anxiety and fend off stress.
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    Use deep breathing with other relaxation strategies. Deep breathing can be practiced alone or in conjunction with other relaxation techniques such as meditation and yoga as complementary treatments for anxiety.[18]
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Method 3
Method 3 of 4:

Restructuring Your Thinking

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    Recognize faulty thought patterns. Cognitive distortions are unhealthy or irrational thoughts that worsen feelings of anxiety or depression. Consider the most common cognitive distortions below and see if you can spot these patterns in your own self-talk.
    • All or nothing (or black and white) thinking: Viewing situations in absolute categories — something is good or bad, right or wrong, with no subtleties, complexities, or gray areas.
    • Mental filter: Exaggerating the negatives while minimizing the positives.
    • Jumping to conclusions: Assuming someone else's negative reaction is because of you; predicting the future to be negative.
    • Magnification or minimization: Either maximizing or minimizing the importance of a situation.
    • Overgeneralization: Seeing a negative event as a part of a nonstop pattern.
    • "Should" statements: Judging yourself or others by what they "Should," "Ought," "Shouldn't," "Have to," or "Must" do.
    • Emotional reasoning: Reasoning based solely on your emotions — "I feel stupid, so I must be."
    • Discounting the positives: Diminishing the value of your accomplishments or positive attributes.
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    Question the validity of cognitive distortions. To eliminate negative self-talk, you have to notice yourself taking part in these cognitive distortions, and then make a conscious effort to challenge these self-statements.
    • First, you notice negative self-talk: "I can see everyone watching me and I know they think I'm awkward."
    • Next, you challenge this thinking with one of the following questions:[19]
      • What would I say to a friend who said something like this?
      • What evidence do I have that this thought is true?
      • What evidence do I have that this thought is not true?
      • Am I confusing "possibility" with "certainty"?
      • Is this thought based on how I feel rather than on facts?
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    Aim to reframe negative thoughts.[20] The primary focus of cognitive restructuring is to notice when you are having unhelpful thoughts, challenge the reality of these thoughts, and transform them into thoughts that are neutral or life-giving and positive.[21] Reframing negative thoughts is one way to think more realistically and reduce anxious feelings.
    • For example, the statement from above, "Everyone is watching me and thinks I'm awkward," can be transformed to lift your mood instead of lowering it. Try to reframe it into something like, "I have no idea how others perceive me; it could be bad or good. But I know who I am, and I'm proud of it."
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    Designate a "worry time" to half an hour each day. Complete the exercise daily at this designated time. Choose a time away from your usual bedtime so that worries and anxiety don't interfere with your sleep.[22]
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    Identify and postpone worries. Become aware of your worrying by noticing how it makes you feel. If any thoughts you are having create tension in your body, a pounding heartbeat, wringing of the hands, or other signs you are anxious, label them as worries. Then, as you go through your day, when you start to feel anxious and notice yourself worrying, identify what you are thinking about.
    • Write the worry down on a worry list, if necessary, and remind yourself that you can think on it later. Try to clear your head and continue on with your daily activities.[23]
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    Go over your worries at the designated time. During your worry time, don't just think about what's been bothering you over the course of the day. Grab a pen and your worry list, and strive to problem-solve each worry.
    • Research on stimulus control therapy shows that the four-step process of identifying worries, setting aside a time to deal with them, catching and postponing worries throughout the day, and brainstorming solutions is the best method for reducing worrying.[24]
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    Acknowledge the power you have to control worrying and negative thinking. Early on, trying to postpone worries may seem impossible. However, after much practice, you will find that you actually can decide when and where you want to worry. Therefore, worries don't have to lay claim on your entire day.[25]
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Method 4
Method 4 of 4:

Getting Professional Treatment

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    Schedule a visit with your doctor. If anxiety starts interfering with your life to the point where you are unable to function in school, work, relationships, or other activities, it's time to see a doctor. Your doctor can conduct lab tests and an examination to determine the source of your anxiety.[26]
    • In some cases, anxiety is not simply indicative of a mental illness, but, in fact, a precursor to another health problem. Anxiety could be an initial warning sign (or side effect) of heart disease, diabetes, asthma, and even drug abuse or withdrawal.
    • In other cases, anxiety may be a side effect of medications. Talk to your doctor to determine if this is possible in your situation.
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    Consult with a mental health professional. If your general physician finds no known medical cause to your anxiety, you may need to get a referral to see a psychiatrist, psychologist, or psychotherapist who has experience in diagnosing and treating anxiety. Your doctor may be able to offer you relief by prescribing medications, but many people find that a combination of therapy and medication works best to manage anxiety.[27]
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    Have your therapist clarify your diagnosis. Simply labeling what you're going through as anxiety does not give you all the answers you need to recover. Even within the realm of mental health disorders, there are a class of disorders in which anxiety is a hallmark feature. A psychologist may evaluate your personal history, administer assessments, and ask questions to determine which type of anxiety is affecting you.
    • You may have an anxiety disorder, such as panic disorder, a phobia, post-traumatic stress disorder, obsessive-compulsive disorder, or social anxiety disorder.[28]
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    Decide with your therapist which treatment option is best for you. Although you can use some self-help techniques to manage the symptoms of anxiety, these disorders should be treated by a professional. Depending on the type and severity of the disorder, mental health professionals use one of three methods to treat anxiety:
    • Prescription medication. The diagnosis of anxiety is often confused with depression because psychiatrists frequently prescribe antidepressants to improve the symptoms of anxiety.[29] A class of medications known as selective serotonin reuptake inhibitors (SSRIs) have been found to be effective in treating anxiety. Other options include serotonin-norepinephrine reuptake inhibitors (SNRIs), benzodiazepines, and tricyclic antidepressants.[30]
    • Therapy. An empirically-proven, effective treatment for anxiety is cognitive behavioral therapy, which focuses on becoming aware of and changing unrealistic thought patterns that contribute to anxiety. Other potential therapeutic approaches include exposure therapy, acceptance and commitment therapy, dialectical behavior therapy, and eye movement desensitization and reprocessing (EMDR).[31]
    • A combination of the above two.
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    Be patient. People often assume they failed at treatment or it didn't work because they did not give the interventions enough time to work. Also, consider that many anxiety-sufferers may try several different treatment options before finding the one most effective in treating their symptoms.[32]
    • It may take you several weeks to get an appointment with a therapist, so don't give up.
    • Keep in mind that some medications may take up to 8 weeks to work.
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Say Goodbye to Anxiety with this Expert Series

Living with anxiety is hard. We’ve put together this series of expert articles to help you recognize, reduce, and manage your anxiety.
1 - Social Anxiety Test
1
Social Anxiety Test
 2 - Deal With Anxiety
2
Deal With Anxiety
 3 - Cope With Anxiety and Depression
3
Cope With Anxiety and Depression
 4 - Control Anxiety
4
Control Anxiety
 5 - Calm Yourself During an Anxiety At...
5
Calm Yourself During an Anxiety At...
 6 - Overcome Anxiety
6
Overcome Anxiety

Expert Q&A

  • Question
    How can I control high anxiety?
    Liana Georgoulis, PsyD
    Liana Georgoulis, PsyD
    Licensed Psychologist
    Dr. Liana Georgoulis is a Licensed Clinical Psychologist with over 10 years of experience, and is now the Clinical Director at Coast Psychological Services in Los Angeles, California. She received her Doctor of Psychology from Pepperdine University in 2009. Her practice provides cognitive behavioral therapy and other evidence-based therapies for adolescents, adults, and couples.
    Liana Georgoulis, PsyD
    Liana Georgoulis, PsyD
    Licensed Psychologist
    Expert Answer
    Seeing a therapist to regularly talk about your concerns can help you manage your anxiety.
  • Question
    How I can relax in the moment when I am getting anxious?
    Dr. Niall Geoghegan, PsyD
    Dr. Niall Geoghegan, PsyD
    Clinical Psychologist
    Dr. Niall Geoghegan is a Clinical Psychologist in Berkeley, CA. He specializes in Coherence Therapy and works with clients on anxiety, depression, anger management, and weight loss among other issues. He received his Doctorate in Clinical Psychology from the Wright Institute in Berkeley, CA.
    Dr. Niall Geoghegan, PsyD
    Dr. Niall Geoghegan, PsyD
    Clinical Psychologist
    Expert Answer
    When trying to relax, the most important thing you can do is to control the energy of your body. The thing you can control the most is your breathing. Try to focus on breathing slow and deep in through the nose. Hold it for three accounts, then breathe out nice and slow. Breathing can calm your system down so that your mind can get clear and can do the problem solving you need to do.
  • Question
    How can I control my anxiety after having a baby?
    Alexandra Janelli
    Alexandra Janelli
    Certified Hypnotherapist & Anxiety and Stress Management Coach
    Alexandra Janelli is a Certified Hypnotherapist, Anxiety & Stress Management Coach, and owner and founder of Modrn Sanctuary, a holistic health and wellness facility in Philadelphia, Pennsylvania. With over 10 years of experience, Alexandra specializes in helping clients push through their roadblocks to achieve their goals using her hypnotherapeutic approach. Alexandra holds a BS from the University of Miami. She graduated from the Hypnosis Motivation Institute with an Advanced Training Graduate Diploma in Hypnotherapy and Handwriting Analysis. Alexandra is also a Certified Life Coach from the iPEC Coach Training Program. She has worked with Academy Award Nominee Actors, world-renowned photographers, singers, top-level executives, and professionals across many sectors of business. Alexandra has been featured on MTV, Elle Magazine, Oprah Magazine, Men's Fitness, Swell City Guide, Dossier Journal, The New Yorker, and Time Out Chicago.
    Alexandra Janelli
    Alexandra Janelli
    Certified Hypnotherapist & Anxiety and Stress Management Coach
    Expert Answer
    After you have a baby, there are real hormonal changes that are happening in your body. Those changes can lead to anxiety, and it's hard to get rid of that completely. There are things you can do to help manage that anxiety, though, like self-hypnosis tools.
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References

  1. ↑ https://www.psychiatry.org/patients-families/anxiety-disorders/what-are-anxiety-disorders
  2. ↑ http://psychsocgerontology.oxfordjournals.org/content/61/3/S147.full
  3. ↑ https://www.psychologytoday.com/us/blog/the-squeaky-wheel/201708/loneliness-poses-greater-public-health-threat-obesity
  4. ↑ http://www.mentalhealthamerica.net/conditions/fitness-4mind4body-sleep
  5. ↑ http://www.adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety
  6. ↑ https://www.nimh.nih.gov/health/topics/anxiety-disorders
  7. ↑ http://www.calmclinic.com/anxiety/treatment/diet
  8. ↑ http://www.mentalhealthamerica.net/conditions/fitness-4mind4body-diet-and-nutrition
  9. ↑ http://www.mentalhealthamerica.net/conditions/fitness-4mind4body-gut-brain-connection
  1. ↑ http://ponderapharma.com/wp-content/uploads/2014/08/D.-M.-Veleber-and-D.-I.-Templer-%E2%80%9CEffects-of-caffeine-on-anxiety-and-depression%E2%80%9D.pdf
  2. ↑ http://www.calmclinic.com/anxiety/mistake-that-makes-anxiety-worse
  3. ↑ http://psychcentral.com/blog/archives/2014/01/11/dont-forget-yourself-the-importance-of-self-care/
  4. ↑ https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response
  5. ↑ http://www.anxietybc.com/sites/default/files/CalmBreathing.pdf
  6. ↑ https://www.nhs.uk/conditions/stress-anxiety-depression/ways-relieve-stress/
  7. ↑ https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response
  8. ↑ https://www.nhs.uk/conditions/stress-anxiety-depression/ways-relieve-stress/
  9. ↑ http://www.adaa.org/finding-help/treatment/complementary-alternative-treatment
  10. ↑ http://www.anxietybc.com/sites/default/files/Challenging_Negative_Thinking.pdf
  11. ↑ http://www.usc.edu.au/media/3850/Reframingyourthinking.pdf
  12. ↑ https://www.psychologytoday.com/blog/in-practice/201301/cognitive-restructuring
  13. ↑ http://www.helpguide.org/articles/anxiety/how-to-stop-worrying.htm
  14. ↑ http://www.anxieties.com/102/self-help-practice-4-create-worry-time#.VmjItdKDGkp
  15. ↑ http://www.livescience.com/15233-planning-worry-time-ease-anxiety.html
  16. ↑ http://www.helpguide.org/articles/anxiety/how-to-stop-worrying.htm
  17. ↑ https://www.psychiatry.org/patients-families/anxiety-disorders/what-are-anxiety-disorders
  18. ↑ http://www.nimh.nih.gov/health/topics/anxiety-disorders/index.shtml
  19. ↑ http://www.apa.org/helpcenter/anxiety-treatment.aspx
  20. ↑ http://www.anxietycoach.com/anxiety-and-depression.html
  21. ↑ http://www.adaa.org/finding-help/treatment/medication
  22. ↑ http://www.adaa.org/finding-help/treatment/therapy
  23. ↑ http://www.nimh.nih.gov/health/topics/anxiety-disorders/index.shtml

About This Article

Mental Health America
Co-authored by:
Mental Health America
Non-Profit Organization
This article was co-authored by Mental Health America. Mental Health America is the nation's leading community-based nonprofit dedicated to addressing the needs of those living with mental illness and promoting overall mental health for all. Their work is guided by the Before Stage 4 philosophy – that mental health conditions should be treated long before they reach the most critical points in the disease process. This article has been viewed 418,524 times.
42 votes - 90%
Co-authors: 26
Updated: April 3, 2022
Views: 418,524
Categories: Anxiety Disorders | Anxiety

Medical Disclaimer

The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

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