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Managing Your Anxiety
What is anxiety
Anxiety is a stong feeling of fear or dread. People who are anxious often feel they
have no control over the things that are happening in their lives. Some anxiety is normal.
Everyone feels anxious sometimes. But when anxiety keeps you from feeling healthy, and
when it affects your work, your home life, or your social life, it is important for you to
get help. Your doctor can help you get control of your anxiety and learn new coping
skills.
What are the symptoms of anxiety?
Anxiety has many symptoms. You may have many of them or only a few. The most common
symptoms of anxiety include the following:
- Change in appetite or weight
- Change in sleeping habits
- Constant fatigue
- Increased irritability or restlessness
- Trouble concentrating
- Feeling lightheaded or dizzy
- Feeling nauseated
- Feeling short of breath
- Tremors (shakiness in your hands)
- Increased use of alcohol, tobacco, or drugs
How can I control my anxiety?
Managing your anxiety should be a joint effort between you and your doctor. You and
your doctor can make a plan that will fit your needs. Sometimes just making the plan helps
you feel better. It helps you to feel that you have control over your own life. Writing
your plan down on paper also helps, because it seems more "official" that way.
Even small improvements add up. You can play an important part in improving your health by
learning some ways to reduce overall stress and anxiety.
What can I do to reduce stress and anxiety?
There are some things that you can try that might help reduce your level of stress and
anxiety:
- Exercise for 30 minutes at least three times a week.
- Set aside some time each day to do something relaxing, such as listening to music,
reading, talking with friends, or taking a walk.
- Cut down on coffee, tea, and alcohol.
- Eat several small, well-balanced meals each day, instead of eating three large meals.
- Drink four to eight glasses of water every day.
- Get six to ten hours of sleep every night
- Practice any relaxation tips suggested by your doctor, such as deep breathing or muscle
relaxation.
Resources Available to People with Anxiety
Support Groups
- Anxiety Disorders Association of America
This group provides information and education to people with anxiety disorders. It can put
you in touch with local groups
6000 Executive Blvd., Suite 513
Rockville, MD 20852
301-231-9350
- Agoraphobics in Motion
This group promotes self-help for people with agoraphobia and related anxiety disorders.
It can put you in touch with local groups.
1729 Crooks Rd.
Royal Oak, MI 48067
810-547-0400
- Emotions Anonymous
This group provides a 12-step program for people with depression, anxiety, panic disorder,
relationship problems and so on. See your local telephone directory.
Obsessive-Conpulsive Foundation
This group helps people with obsessive-compulsive disorder and their families. It can put
you in touch with local groups.
P.O. Box 70
Milford, CT 06460
203-878-5669
- Recovery, Inc.
This group offers a self-help method for people with anxiety disorders.
802 N. Dearborn St.
Chicago, IL 60610
312-337-5661
Or see your local telephone directory.
Books
- Help Yourself to Happiness Through Rational Self-Counseling Maxie C. Maultsby,
Jr. New York: Institute for Rational Living, 1975.
- Healing the Anxiety Diseases. Thomas L. Leaman. New York: Plenum Press, 1992.
- Living with Stress and Anxiety: A Self-Help Guide. Bob Whitmore. Wolfeboro, N.H.:
Manchester University Press, 1987. (This book is out of print, but it is available in some
libraries.)
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