Anxiety can be reduced through medication, therapy, exercise, deep breathing, distraction, and avoiding caffeine and excessive alcohol. It’s important to see a doctor if anxiety is constant or decreasing quality of life. Benzodiazepines are addictive and should be used under a physician’s care.
There are several ways to reduce anxiety, but it’s important to see a doctor if anxiety is constant or seems to be decreasing your quality of life. Many people have conditions called panic disorder or generalized anxiety disorder, and some people with bipolar disorder can experience great anxiety during swings into manic or hypomanic states. Understanding whether some anxiety is medically induced can be invaluable, because if so, it may be possible to control the disorder with a combination of medication and therapy.
Major prescription drugs that reduce anxiety include some of the best-known antidepressants (particularly Paxil®, Prozac® and Zoloft®) and the class of drugs called benzodiazepines. Benzodiazepines (Valium®, Xanax® and others) are short-lived and many simply refer to them as tranquilizers. They may be prescribed to reduce situational anxiety, such as flying or going to the dentist, or they may be part of a long-term treatment. These drugs are addictive and should be used under a physician’s care and should never be discontinued without medical guidance.
It is not always necessary to resort to medications to reduce anxiety. Many people find working with a therapist helpful, and others are helped with a variety of self-management methods. A good way to evaluate anxiety that may have a medical cause is to see a doctor and work with a therapist. If methods like cognitive behavioral therapy work on their own, medications may not be necessary or may only be needed for short-term use.
Some people find they don’t need therapy. Bringing a trusted friend, family member, or pastor may be enough to ease your fears. When that alone isn’t enough and the person has no reason to suspect a medical cause, a number of other things can help ease the tension.
Exercising regularly can reduce anxiety because it increases the production of serotonin, which can promote better feelings and a sense of calm. Some people with anxiety exercise regularly and find that if they are really stressed it helps to exercise immediately to reduce stress. Taking a brisk walk around the block, hitting some jumps, or spending a few minutes on a stationary bike can actually create meaningful stillness.
Others employ various deep breathing methods to reduce anxiety. It might seem strange that breathing alone can reduce tension, but the act of focusing on the breath through guided exercises is believed to be beneficial. Some people combine breathing with meditative forms of exercise such as yoga or tai chi. Exercising the body and focusing on the breath can have very positive results. Things like standard prayer and meditation can be a solution for others with a lot of stress.
It may be possible to reduce some anxiety by distracting yourself from the topics that create it. It can be helpful to keep busy when an issue weighs on the mind and not focus solely on it. Someone waiting for a loved one to get through surgery may be more able to pass the time doing something constructive like knitting, crochet, crossword puzzles, or the like. While this clearly can’t remove the source of the stress, it can help it be more bearable.
Equally important to reducing anxiety is avoiding certain things. Caffeine tends to create more stress and shouldn’t be used. Drinking alcohol can help reduce anxiety temporarily, but has a rebound effect when used in excess. While stress can be reduced when someone is drinking, recovering from drinking can make things seem even more difficult. It is also important not to use alcohol or illegal drugs in combination with anti-anxiety drugs as this may reduce the effect of these drugs or make them dangerous.
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