How to manage anxiety disorders

Anxiety can be a difficult emotion to deal with. It can cause worry and stress, and it can affect every aspect of your life, from relationships and work to physical health. Anxiety disorders are the most common type of mental illness in the United States, affecting over 40 million adults each year. However, with the right tools and techniques, you can learn to manage your anxiety so that it doesn't control your life. In this article, we'll discuss how to manage anxiety disorders.

Understanding Anxiety Disorders

First, it's important to understand exactly what an anxiety disorder is. Anxiety disorders are a group of mental health conditions that cause excessive worrying, fear, and nervousness. Anxiety disorders can range from mild to severe, and symptoms can vary depending on the type of disorder.

The most common types of anxiety disorders are generalized anxiety disorder (GAD), panic disorder, social anxiety disorder, and phobias. Symptoms can include feeling restless or on edge, difficulty concentrating, irritability, muscle tension, and difficulty sleeping.

Managing Anxiety Disorders

The good news is that anxiety disorders can be managed with the right treatment. Here are some tips that can help you manage your anxiety:

1. Seek Professional Help: The first step in managing your anxiety is to seek professional help. A mental health professional can help you identify the type of anxiety disorder you have and develop a treatment plan that is tailored to your specific needs.

2. Practice Relaxation Techniques: Relaxation techniques, such as deep breathing, meditation, and yoga, can help reduce anxiety symptoms. These techniques can help calm your mind and body, which can help you feel more relaxed.

3. Exercise Regularly: Regular exercise can help reduce anxiety symptoms. Exercise can help reduce stress, improve mood, and increase self-esteem. Even just a few minutes of exercise each day can make a big difference in how you feel.

4. Practice Self-Care: Practicing self-care is an important part of managing anxiety. Make sure you are getting enough sleep, eating a healthy diet, and taking time to do things you enjoy.

5. Identify Triggers: Identify the things that trigger your anxiety and try to avoid them if possible. For example, if crowds make you anxious, try to avoid crowded places.

6. Challenge Negative Thoughts: Challenge negative thoughts that may be contributing to your anxiety. Learn to recognize when you are having negative thoughts and replace them with more positive ones.

7. Build a Support Network: Having a strong support network can help you manage your anxiety. Talk to friends and family about how you are feeling, and consider joining a support group.


Managing anxiety disorders can be challenging, but it's important to remember that it is possible. Seek professional help, practice relaxation techniques, exercise regularly, practice self-care, identify triggers, challenge negative thoughts, and build a support network. With the right tools and techniques, you can learn to manage your anxiety so that it doesn't control your life.