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Now Reading:. Membership My Account. Rewards for Good. Share with facebook. Share with twitter. Share with linkedin. Share using email. Treating chronic anxiety Anxiety disorders are highly treatable, but only 37 percent of people receive the care they need, according to the ADAA. Participate in therapy This is usually the first-line treatment for someone with anxiety. Exercise Physical activity has been shown to ease anxiety. More on Anxiety How to prevent a panic attack Ways to lower your anxiety.
Leaving AARP. Got it! Please don't show me this again for 90 days. Results of a study , for example, suggest that exercise can benefit people with anxiety related to quitting smoking. Meditation can help to slow racing thoughts, making it easier to manage stress and anxiety. A wide range of meditation styles, including mindfulness and meditation during yoga , may help. Mindfulness-based meditation is increasingly popular in therapy. A meta-analytic review suggests that it can be highly effective for people with disorders relating to mood and anxiety.
Some people unconsciously tense the muscles and clench the jaw in response to anxiety. Progressive relaxation exercises can help. Try lying in a comfortable position and slowly constricting and relaxing each muscle group, beginning with the toes and working up to the shoulders and jaw.
Some research suggests that journaling and other forms of writing can help people to cope better with anxiety. A study , for example, found that creative writing may help children and teens to manage anxiety. Some people feel anxious if they have too many commitments at once. These may involve family, work, and health-related activities. Having a plan in place for the next necessary action can help to keep this anxiety at bay. Effective time management strategies can help people to focus on one task at a time.
Book-based planners and online calendars can help, as can resisting the urge to multitask. Some people find that breaking major projects down into manageable steps can help them to accomplish those tasks with less stress. Smelling soothing plant oils can help to ease stress and anxiety. Certain scents work better for some people than others, so consider experimenting with various options. Lavender may be especially helpful. A study tested the effects of aromatherapy with lavender on insomnia in 67 women aged 45— Results suggest that the aromatherapy may reduce the heart rate in the short term and help to ease sleep issues in the long term.
CBD oil is readily available without a prescription in many alternative healthcare shops. Preliminary research suggests that it has significant potential to reduce anxiety and panic. Some people find the process of making and drinking tea soothing, but some teas may have a more direct effect on the brain that results in reduced anxiety.
Results of a small trial suggest that chamomile can alter levels of cortisol, a stress hormone. Like herbal teas, many herbal supplements claim to reduce anxiety. However, little scientific evidence supports these claims. It is vital to work with a doctor who is knowledgeable about herbal supplements and their potential interactions with other drugs.
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Diagnosis You may start by seeing your primary care provider to find out if your anxiety could be related to your physical health. Care at Mayo Clinic Our caring team of Mayo Clinic experts can help you with your anxiety disorders-related health concerns Start Here.
Request an Appointment at Mayo Clinic. Share on: Facebook Twitter. Show references Anxiety disorders. Arlington, Va. Accessed Feb. Anxiety disorders. National Institute of Mental Health. Brown A. Allscripts EPSi. Mayo Clinic, Rochester, Minn. March 5, National Alliance on Mental Illness. Help with anxiety disorders. American Psychiatric Association.
Reinhold JA, et al. Pharmacological treatment for generalized anxiety disorder in adults: An update. Expert Opinion in Pharmacotherapy.
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