Try Cognitive Behavioral Therapy (CBT)
CBT is a type of psychotherapy conducted by a mental health professional that can be highly effective in treating generalized anxiety, panic disorder and phobias. Clinical psychologists, master's level counselors and even some psychiatrists offer CBT for these problems. Irrational and anxiety-provoking thoughts are identified and modified to decrease emotional distress and the body's physical response to the perceived stressor. Cognitive tools are used to restructure thought patterns, and behavioral techniques such as progressive relaxation, guided imagery, medication and pleasant activities are taught to promote effective stress management.
Consider Medication
Medication is commonly prescribed by physicians to treat anxiety disorders. Unless a person is disabled by anxiety, it is usually best to seek other treatment options first because many antianxiety medications like Xanax and Valium are highly addictive. Medication can also alleviate symptoms and interfere with a person's willingness to learn effective stress management tools. Some of the newer antidepressant medications such as Celexa can also be used to treat anxiety, which is good news for those who suffer from both depression and anxiety.
Use Exercise as Medicine
Exercise is well known for being a natural antidepressant, but it can also reduce acute and chronic anxiety. Physical activity can trigger the release of a hormonal milieu that causes the body to become less sensitive to stress hormones over time. This is especially good information for those suffering from panic disorder because regular exercise can eventually reduce the body's reactivity to perceived stressors. Exercise can also reduce negative thinking and promote a sense of self accomplishment, thereby interfering with thought patterns that trigger anxiety. Thus, regular exercise of sufficient intensity is also a healthy way to cope with stress and reduce overall anxiety.
Stay Still
Mindful meditation, yoga, tai chai, qui quong and diaphragmatic breathing are all methods of quieting the mind and creating a sense of stillness. Such methods promote relaxation and can reduce chronic anxiety by stopping the nervous thoughts that trigger anxiety. Buddhists refer to this as "monkey mind" because thoughts jump from one to another like a monkey swinging from tree to tree. Because the brain is unable to differentiate between real and imagined danger, such thought racing can trick the body into reacting the same as it would if being chased by a tiger. Whether or not an anxiety disorder exists, these are all good practices for effective stress management.
Skip the Caffeine
Those prone to anxiety disorders should avoid caffeine altogether because it stimulates the sympathetic nervous system (SNS), the branch of the nervous system responsible for the "fight or flight" response. When the SNS is chronically overstimulated, it can cause significant wear and tear on the body. Cortisol, a hormone associated with chronic stress, is released into the blood stream and keeps the nervous system in the "alert" mode. Elevated cortisol levels are associated with compromised immunity, increased abdominal fat and irregular sleep habits. If chronic anxiety or panic disorder is a problem, decrease caffeine intake or switch to decaffeinated beverages.