Loosen the Grip of Anxiety

Fear, worry, uncertainty — while these feelings are unpleasant, they are normal responses to stress. In an emergency, anxiety helps you react to danger. In a less urgent but still demanding situation, it revs you up and helps you get things done. The problem occurs when anxiety spirals out of control.

Anxiety disorders are the most common type of emotional disorder in the U.S. There are several different types, and symptoms range from exaggerated worry to irrational fears and panic attacks. One thing these disorders all have in common is excessive fear and dread that is out of proportion to any real threat. When anxiety reaches this level, it can disrupt your life. The symptoms last for at least six months, and they may get worse if not treated. But by learning to recognize the warning signs, developing coping skills and getting treatment if needed, you can help keep anxiety from getting the upper hand.

Watch for Warning Signs

A study published in the March 2, 2007, issue of the Annals of Internal Medicine found that of 965 patients being treated by their primary care practitioner, nearly one in five had an anxiety disorder. These are some common signs:

• Constant, overblown worry and tension
• Sudden attacks of terror accompanied by physical symptoms, such as a pounding heart, sweating, faintness, nausea or chest pain
• Panicky feelings along with a sense of impending doom
• Excessive self-consciousness in social situations
• Intense fear of something that poses little real danger

Anxiety-Proof Your Life

For mild, short-term anxiety, simple steps can help calm your nerves and create a less stress-prone lifestyle:

• Relax with deep breathing.

  Place one hand on your belly near your navel. Then focus on breathing slowly and deeply. With each breath in, try to feel your hand rise a little. With each breath out, feel your hand fall back down.

• Confront your fears.

  Start by imagining yourself facing something that causes you anxiety. Gradually work up to facing it in real life. If you start getting anxious, breathe deeply and wait for the fear to subside a little. You’ll probably notice that the fear stays at peak levels for only a short time.

• Limit your fretting.

  Set aside a few minutes of worry time every day. When the time is up, put your worries away until tomorrow.

• Stay physically active.

  Do activities you enjoy, such as walking, swimming or biking. Exercise helps relieve mental and physical tension.

• Avoid quick fixes.

  Abusing alcohol, tobacco or drugs may seem to relax you, but doing so just adds more problems to your life in the long run.

When to Seek Help

If anxiety is still hard to control or interferes with your daily activities, talk with your doctor. Effective treatments, including therapy and medications, are available. Act now to take charge of anxiety and take back your life.

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