What is anxiety? 

Anxiety is a feeling of unease, fear, or dread. It’s often a natural response to stress. For those with anxiety disorders, these feelings can be intense and long-lasting, often affecting daily life. 

For a person to be diagnosed with an anxiety disorder, their fear or anxiety must: Be excessive or disproportionate to the situation; interfere with their ability to function in everyday life. 

Common symptoms are:  

• Nervousness, restlessness, or tension 
• A sense of impending doom or panic 
• Rapid heart rate 
• Shortness of breath or hyperventilation 
• Sweating 
• Shaking or trembling 
• Fatigue or weakness 
• Difficulty concentrating or staying focused on anything other than the current worry 
• Trouble sleeping 
• Digestive issues 
• Difficulty controlling excessive worry 
• A strong urge to avoid situations that trigger anxiety 
• Irritability and anger 

Therapy for Anxiety 

Therapy is your first line of defense against anxiety. Therapy will help you to identify what triggers anxiety. It will give you strategies for coping with those triggers.  

In therapy you will come to understand the relationship between your thoughts, behaviors, and your symptoms. You will learn to replace anxious thoughts with more productive thoughts. You’ll also learn relaxation techniques. You might practice safe, gentle exposure to your triggers. This method is very effective.  

Attachment-based therapy, ACT, IFS, CBT, and ERP are all effective therapies to treat anxiety. 

Medication for Anxiety 

While some people with anxiety can be treated with therapy alone, others benefit from medication combined with therapy. There are several different classes of medications that are prescribed for anxiety (SSRIs, atypical antidepressants, atypical antipsychotics, and antianxiety medications). Your psychiatrist will work with you and your therapist to determine the best course of treatment.  

Medications can take weeks to take effect, so be patient. Communicate with your psychiatrist if you feel your medication is not working or if you are experiencing unpleasant side effects.  

Abruptly discontinuing medication can cause withdrawal and serious health problems. If you experience any problems with your medication, please see your psychiatrist. Often a small dosage change is all that is needed. 

Lifestyle Changes to Overcome Anxiety 

Self-care is one third of the equation for reducing anxiety. It is 100% necessary. 

Get enough sleep.  

• Aim for at least seven hours per night. 
• If you frequently wake up in the middle of the night, get tested for sleep apnea. 
• Avoid looking at blue light (your phone or computer) if you are unable to sleep.  

Exercise every day.  

• 45 minutes a day gives you the anti-anxiety benefits of exercise.  
• Gentle exercise like biking and walking is sufficient.  

Avoid intoxicants.  

• Alcohol and substances can set off and worsen anxiety.   
• If you struggle with addiction, seek the help of an addiction counselor and/or a 12 step fellowship. Pesach Tikvah offers addiction counseling. 

Eat for health.  

• Eating sufficient protein, whole grains, vegetables, and fruits helps moderate anxiety.  
• Many people with anxiety notice that eating a lot of sugar and junk food negatively affects their mood. 

Quit smoking and reduce caffeinated beverages. 

• Caffeine and nicotine contribute to anxiety. 

Use Relaxation Techniques 

• Meditation and mindfulness practices are helpful for reducing anxiety. 
• Some people find breathing exercises to be helpful. 
• Stretching your body can help you relax and take it easy. 

Spend time outdoors. 

• Sunlight and fresh air can mitigate anxiety. 
• Being outside can distract you from anxious feelings. 

Interact with other people. 

• Interacting with friends and coworkers can help you feel better about yourself, and even make you smile.