How To Treat Anxiety

Ever feel on the edge or stressed? Of course, you have! It’s totally normal and human to get anxious sometimes. Anxiety is just your body’s way of dealing with stress or danger–just like a built-in alarm system.

But while this “fight-or-flight” response can be helpful, like when you’re nailing a presentation or reacting quickly after an accident, it can also become a chronic condition.

Meaning: your inner alarm bells should not be constantly blaring. If they are, then maybe you have chronic anxiety.

Feeling worried and keyed up all the time by everyday situations could be a sign of GAD or Generalized Anxiety Disorder–the most common mental health disorder in the US. Nearly one-third of adults will experience an anxiety disorder at some point in their life.

However, GAD is not the only anxiety disorder. Figuring out which anxiety disorder you might have (GAD, depression, PTSD, etc.) can be tricky. So talking to a doctor and getting a diagnosis is important.

Today we are focusing on chronic anxiety (or GAD), but you can learn about other anxiety types on the Mayo Clinic website.

Reach Out To A Professional

If you’re overwhelmed or deeply struggling with anxiety, remember you’re not alone. Here are some resources:

National Suicide Prevention Lifeline: 800.273.TALK (8255)
Crisis Text Line: Text HOME to 741741 (US only)

On that note, the advice in this post is not meant to replace the help of a professional! Knowledge is helpful for your healing journey but it doesn’t replace professional help.

What Are The Symptoms of Anxiety?

Anxiety manifests in many different ways, often affecting daily life. Some common symptoms include:

• Persistent worry or constant anxiety about a wide range of topics.
• Overthinking or ruminating on potential negative outcomes.
• Threat perception or viewing ordinary situations as dangerous.
• Concentration issues or difficulty focusing or staying present.
• Restlessness of feeling agitated or unable to relax.

Physical symptoms can also accompany anxiety, such as:

• Fatigue
• Sweating
• Irritability
• Neck or back pain
• Sleep disturbances
• Nausea
• Headaches
• Trembling

How Common Is Anxiety?

Approximately 4% of people worldwide experience anxiety disorders. The United States, New Zealand, and Australia have particularly high rates.

In the US, nearly 6% of adults will be diagnosed with GAD at some point, often during middle age. Women are twice as likely as men to develop GAD, and it frequently co-occurs with depression. Men are more likely to experience GAD alongside substance abuse.

Potential Causes of Anxiety

Anxiety is likely influenced by a complex interplay of genetics, biology, and environmental factors. Family history, personality traits, and brain chemistry can all contribute to its development. Research suggests that abnormalities in brain connectivity and attentional bias may play a role.

Brain Connectivity & Anxiety

Just as we build muscles through exercise, we strengthen neural connections by repeatedly engaging in certain tasks.

Studies using MRI have revealed that individuals with anxiety may have reduced connectivity between the prefrontal cortex (responsible for decision-making) and the anterior cingulate cortex (emotional regulation), as well as the amygdala (fear response). This disrupted communication might contribute to the persistent anxiety often experienced by those with GAD.

Attentional Bias

While our ancient ancestors faced constant survival threats, our modern world is generally safer. However, our brains may still be wired to perceive potential dangers.

Research suggests that individuals with anxiety may have cognitive biases that lead them to perceive more danger in neutral situations or focus only on the negative aspects of events.

Anxiety and the Fight-or-Flight Response

One of the body’s primary responses to stress and anxiety is the “fight-or-flight” response. This is a physiological reaction that prepares the body to either confront a threat or flee from it.

It’s thought that chronic anxiety might be caused by staying stuck in either fight-or-flight mode (as opposed to staying stuck in freeze mode which is linked to depression).

Diagnosing Anxiety (GAD)

If anxiety is significantly impacting your daily life, then reach out to a doctor or psychologist. They will assess your symptoms and medical history to determine if you meet the criteria for GAD. If your symptoms are less severe, you may be diagnosed with a short-term anxiety episode.

The Diagnostic and Statistical Manual of Mental Disorders (DSM-5) defines generalized anxiety disorder by several key diagnostic criteria. Individuals must have difficulty controlling excessive anxiety and worry about a range of activities for most days over a period of six months or longer.

They must also have three (or more) of the following symptoms: restlessness, fatigue, difficulty concentrating, irritability, muscle tension, and difficulty sleeping. The anxiety or physical symptoms must cause clinically significant distress or impairment in social, occupational, or other areas of functioning.

Discuss your symptoms with your health care provider. Sometimes, anxiety symptoms can be caused by other conditions that are not purely psychiatric. (For example, hypothyroidism or low blood-sugar.)

Psychiatrists vs. Psychologists

A psychiatrist is a medical doctor who can prescribe medications. A psychologist, often referred to as a therapist, holds a doctorate in psychology but cannot prescribe medications. Licensed therapists with master’s degrees may also provide therapy. All of these professions can help with an anxiety diagnosis or treatment.

How To Treat Anxiety

Conventional Treatments for Anxiety

Therapy and medication are the primary treatment options for GAD. The best treatment plan should target the individual and evolve over time.

Therapy Types

Applied Relaxation Therapy

Applied relaxation involves learning to identify early signs of anxiety and employ relaxation techniques to manage stress. This therapy focuses on cognitive, emotional, physiological, and behavioral responses to anxiety-inducing situations.

Cognitive Behavioral Therapy (CBT)

CBT is a widely used evidence-based treatment for anxiety. It focuses on identifying and modifying unhelpful thought patterns and behaviors.

Exposure therapy

Exposure therapy involves gradually exposing patients to feared or stressful situations or objects.

Imaginal exposure

Often our fears are worse than reality! Imaginal exposure guides patients through imagined worst-case scenarios.

Interoceptive exposure

Interoceptive exposure involves itentionally inducing physical sensations similar to those experienced during panic attacks.

Medication for Anxiety

Antidepressants, including SSRIs and SNRIs, are commonly used to treat anxiety. Other options may include tricyclic antidepressants, antiepileptics, MAOIs, and azapirones. It’s important to consider potential side effects and discuss these medications with your healthcare provider.

Combined Treatment

A combination of psychotherapy and medication can be more effective than either treatment alone, particularly in preventing relapse.

Diet & Supplements For Anxiety

Diet

Surprise! What you eat can impact the way you feel, physically and even mentally. Research has shown that good nutrition and a healthy diet are associated with better well-being and mental health outcomes.

In an ATTICA study of Greek adults, higher intakes of sweets, meat, and meat products were associated with a higher anxiety score among women. Among men, legume and cereal intake were associated with reduced anxiety. In another study, risk of anxiety was associated with a greater risk of low nutrient quality.

Note that these are associations; not causalities. It’s not necessarily clear whether anxiety causes a poor diet due to stress eating or a poor diet causes anxiety. Either way, we think maintaining optimal nutrition is important and there’s still so much we don’t know yet about how our diet affects our mood.

Nutrients and Supplements for Anxiety

While specific nutrients haven’t been shown to help with anxiety, probiotics may help, thanks to the gut-brain connection.

The Gut-Brain Connection

Research has highlighted the intimate relationship between the gut and brain, known as the gut-brain axis. Given that a significant portion of serotonin (a key neurotransmitter linked to mood regulation) is produced in the gut, a healthy gut microbiome may play a role in mental health.

Probiotics and Anxiety

Studies have explored the potential benefits of probiotics for mood disorders, including anxiety. A 2019 meta-analysis found that probiotics, particularly Lactobacillus rhamnosus, may offer small but significant improvements in anxiety symptoms. However, further research is needed to determine the most effective probiotic strains.

Choosing Probiotic Sources

If you’re considering probiotics, look for supplements containing at least 1 billion active cultures. Ensure that the label indicates the number of live bacteria at the time of manufacturing or throughout the product’s shelf life.

Fermented foods like yogurt, kefir, kombucha, sauerkraut, and kimchi are also excellent sources of probiotics but haven’t been extensively studied for their impact on anxiety.

Managing Triggers & Stress for Anxiety

Managing anxiety often requires a multifaceted approach. While the advice to “just relax” is overly simplistic, these evidence-based strategies can help you gain control over your emotions and navigate challenging situations.

Understanding Your Triggers

Certain situations or events may trigger anxiety. These triggers can be physical (like a spider bite) or psychological (like public humiliation). Your brain may associate these experiences with fear and avoidance, leading to future anxiety in similar situations.

Identifying your triggers is crucial for developing coping mechanisms, such as deep breathing or exposure therapy.

Managing Stress To Reduce Anxiety

It’s not always bad! Stress can be both motivating and overwhelming. Finding a balance is essential. Learning to distinguish between healthy and unhealthy stress can help you avoid harmful situations while embracing positive challenges.

Limit Phone Use

Excessive phone use, especially near bedtime, can disrupt sleep, contributing to anxiety and depression. If this is one of your triggers consider placing your phone in another room before bed or taking phone-free breaks (or days) to reduce screen time.

Stimulate The vagus Nerve

Since it’s thought that anxiety might be a stuck fight-or-flight response, doing exercises that strengthen the vagus nerve can help to reduce anxiety in the moment and the bigger picture. (Go here to get some effective and simple tools for nervous system regulation!)

The Power of Exercise

Annoying but true! Regular physical activity can significantly improve your mood, reduce stress, and boost energy levels. Studies consistently demonstrate the anxiety-reducing benefits of exercise, with higher-intensity workouts often showing greater effectiveness.

Aim for at least 21 minutes of exercise per session to reap the stress-relieving rewards.

Mindfulness for Anxiety

Mindfulness practices can help you navigate emotions without reactivity, reducing the impact of anxiety symptoms. While meditation is often associated with mindfulness, even simple activities can be practiced mindfully. Focus on your breath, observe sensations in your body, or engage in mindful tasks like washing dishes.

Relaxation Techniques

Incorporating relaxation techniques into your daily routine can be beneficial. Here are a few techniques to try out:

Breathing meditation

Focus on your breathing for a set period of time, gently returning your attention back to it when thoughts wander.

Body scan

A body scan involves mentally scaning your entire body, noticing sensations in each area.

Mindful prayer or meditation

Practice loving-kindness meditation by sending positive thoughts to loved ones.

Somatic Therapies for Anxiety

During moments of intense anxiety, you may feel disconnected from your physical self. Various relaxation techniques can help you ground yourself and promote a sense of calm.

Breathing Exercises / Breathwork for Anxiety

Diaphragmatic breathing

Practice deep belly breathing, focusing on expanding your abdomen with each inhale and contracting it with each exhale.

4-7-8 breathing

Inhale for 4 counts, hold for 7, and exhale for 8. Repeat as needed.

Progressive Muscle Relaxation for Anxiety

Progressive muscle relaxation involves tensing and releasing different muscle groups sequentially, starting from your head and working down to your toes.

Massage Therapy

Research suggests that getting a massage can effectively reduce anxiety and stress.

Sensory Relaxation Techniques

Aromatherapy

Essential oils like lavender or chamomile can provide a sense of inner calm.

Visualization

Simply visualizing yourself in a safe place or peaceful setting can create tangible relaxation within your body.

Art therapy

Art therapy is a form of psychotherapy that uses creative expression to help individuals explore their emotions, thoughts, and feelings. It involves using various art materials, such as paints, clay, pencils, and markers, to create artwork. The process of creating art can be a therapeutic experience, allowing individuals to express themselves in a way that they may not be able to do with words alone.

Music therapy

Music therapy is a clinical intervention that uses music to address a person’s physical, emotional, cognitive, or social needs. It can include listening to music, playing an instrument, singing or composing music.

Float Tanks for Anxiety

Float tanks offer a unique relaxation experience by creating a sensory deprivation environment. The tanks are filled with a saltwater solution, allowing you to float effortlessly in a darkened or enclosed space.

Studies have shown that float sessions can significantly reduce stress, muscle tension, pain, and depression. However, the long-term effects of float therapy are still being investigated.

Beyond Conventional Medicine for Anxiety

While medication and therapy are common approaches, exploring alternative treatments may provide additional benefits for managing anxiety.

Cannabis and CBD

Cannabis

The effects of cannabis on anxiety can vary. Low doses may reduce anxiety, while higher doses might increase it.

CBD

Research suggests that CBD, a non-intoxicating component of cannabis, may have anxiety-reducing properties. However, more studies are needed to confirm its effectiveness.

Mind-Body Techniques

Yoga

Various yoga styles, including hatha, vinyasa, ashtanga, kundalini, and Iyengar, can offer relaxation and stress reduction benefits.

Mindfulness-Based Stress Reduction (MBSR)

A program combining mindfulness practices, meditation, and yoga to help individuals manage thoughts and emotions.

Herbal Supplements for Anxiety

With its roots in practices like Ayurveda and Traditional Chinese Medicine, herbal medicine offers potential benefits for managing anxiety. Certified herbalists and practitioners trained in these modalities can provide guidance and personalized treatment plans.

While research on herbal supplements for anxiety is ongoing, some may offer potential benefits. Consult with a healthcare provider before using any herbal supplements.

Remember to consult with a healthcare professional before trying any new treatment, especially if you are taking medications or have underlying health conditions.

Adaptogenic Herbs

Ashwagandha

Known for its stress-reducing properties, ashwagandha may be helpful in managing anxiety. (Personally, I’m a fan!)

Passionflower

While historically used for restlessness, passionflower has shown promise in reducing anxiety symptoms.

Herbal Teas and Supplements

Chamomile

Studies suggest chamomile can effectively reduce anxiety symptoms.

Green tea

While research on green tea for anxiety is inconclusive, it may offer calming effects due to its L-theanine content.

Kava

Although promising for short-term anxiety relief, kava’s potential for liver toxicity warrants caution.

Emerging Research for Anxiety

Exciting new research explores innovative approaches to anxiety treatment but always reach out to a qualified healthcare professional for advice.

The Power of Meditation

Meditation has gained scientific backing for its potential to reduce anxiety. Studies show that meditation can reduce activity in the amygdala (the brain area that controls stress response) and improve self-regulation and focus.

MDMA-Assisted Therapy

MDMA has been explored as a therapeutic tool. Early research suggests it may help reduce social anxiety.

Virtual Reality Exposure Therapy

Strapping on some VR goggles for self-healing? That might just be coming soon! Virtual reality (VR) creates immersive environments used for various therapies. Applications for anxiety include:

Exposure to safe, controlled scenarios

Therapists can guide patients through anxiety-provoking situations in a VR setting to practice coping mechanisms.

Treatment for PTSD and social anxiety

VR exposure therapy shows promise in treating these conditions, and research is ongoing for its use in GAD.

A Personalized Approach For Anxiety

Finding the most effective treatment for your anxiety can be a lengthy process. Be sure to speak to a mental health professional for the best possible advice. But I hope this guide is empowering and serves as way for you to ensure the best treatment for yourself. Happy healing friend!

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