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East Windsor, NJ 08520

(609) 336-7518

09AM to 05PM EST

Explore Top 10 Ways to Deal with Anxiety

In today’s modern world, it is not a secret that Anxiety invades our lives.

Anxiety may occur from job stress, personal matters, or future tension. The good news is that you can take helpful actions to control and lessen it.

Today, we’ll learn 10 ways to deal with Anxiety, which can help you control your emotions and feel peaceful and content.

Let’s begin this journey!

Understanding Anxiety

Anxiety is a normal human feeling that we all encounter occasionally. It is a concern that can develop in reaction to life’s difficulties. It is like a mental alarm clock telling us to pay attention as something might be wrong.

Anxiety can become a problem when it persists for too long. When this happens, several typical symptoms may result.

Anxiety Symptoms

Anxiety can show diverse symptoms, which may include,

  • Worrying too much
  • Restlessness
  • Physical Tension
  • Irritability
  • Fatigue
  • Negative thoughts
  • High heart rate
  • Sweating
  • Nausea or Upset stomach
  • Shortness of breath
  • Difficulty Concentrating
10 Ways to Deal with Anxiety

What causes Anxiety?

Understanding the causes of anxiety is essential to discover effective management mechanisms. There’s a list of factors that can cause anxiety which includes,

Life's Stressful Events

Exams, job changes, and relationship issues are just a few examples of the things that may cause worry.


Anxiety disorders tend to run in families, indicating a genetic predisposition. Having a close relative with anxiety increases your risk.

Mental Health

Chemical imbalances in the brain can cause anxiety.


Previous stressful events like abuse or accidents can exacerbate anxiety.

Medical Condition

As a side effect, some diseases or treatments can make people anxious.

Using drugs

Anxiety can get worse with alcohol, drugs, or caffeine.

10 Ways to Deal with Anxiety

Persona Qualities

Some people naturally worry more, making them more likely to experience panic.

Conditions of Chronic Illness

Anxiety might result from having a chronic condition or being in constant discomfort.

Absence of Sleep

You may be more prone to panic attacks if you don’t sleep enough.

Financial Concerns

Many people experience worry when under financial stress.

Social Influence

Feeling under pressure to fit in or perform well can bring on anxiety.


Not knowing what the future holds can be a major trigger for many people. Ambiguity and lack of control over situations can provoke anxiety.

Diagnosis of Anxiety

You may have anxiety if you frequently feel anxious or tense. Worrying can make your body feel stiff and affect your thoughts and feelings. We use the following diagnostic methods to identify your ailment.

Consulting a Doctor

Start by seeing a doctor if you suspect you have anxiety. They will ask about your feelings and any physical symptoms you may have.

Physical Examination

Anxiety symptoms can resemble those of other disorders. A physical exam allows the doctor to conduct a medical examination to rule out other explanations.

Mental Health Evaluation

A psychologist or psychiatrist can assist in identifying anxiety. They may enquire about your feelings, behaviors, and thoughts.

10 Ways to Deal with Anxiety

Diagnostic Standards

Doctors employ standards or criteria to determine whether a patient has an anxiety condition which aid them in determining whether your symptoms correspond to those of anxiety.


Your doctor will track how anxiety impacts your day-to-day activities, relationships, and employment.


Doctors occasionally utilize questionnaires or other assessments to learn more about your anxiety and how it’s impacting you.

10 Ways to Deal with Anxiety

Managing anxiety can play an essential part in guarding our mental health. There are many strategies for dealing with solicitude. Here are some practical ways to reduce anxiety;

Exercise Regularly

Regular physical exercise and staying physically active is a great help. Physical conditioning includes yoga, jogging, and walking. Your brain produces hormones while exercising that enhance your mood and reduce stress.

Eat a Healthy Diet

What you eat can impact your anxiety. Lean proteins, fruits, whole grains, and vegetables are good for anxiety. Avoid sugary food and excessive coffee, as it can worsen anxiety.

Get Enough Sleep

Sleeping well is essential for controlling anxiety. Get 7-9 hours of sleep for your mind and body to rest and relax.

Practice Relaxation Techniques

Techniques like deep breathing, progressive muscle relaxation, and guided imagery can help calm the mind according to the Mayo Clinic. Practice them regularly to build up their effects and manage stress over time.

10 Ways to Deal with Anxiety

Avoid Triggers

Be mindful of the substances and drugs that make you anxious. The triggers may include food, crowded areas, or some individuals. When possible, reduce your exposure to these triggers.

Stay Hydrated

Dehydration can worsen the situation and alter your mood. Consume lots of water throughout the day to maintain optimum hydration.

Cognitive Restructuring

Anxious thoughts often exaggerate the actual threat of a situation. Learn to identify distorted thinking patterns and replace catastrophic thoughts with more realistic, positive perspectives.

Seek Professional Help

Do not hesitate to speak with your mental health advisor if your anxiety persists. They can provide efficient medical care such as counseling or medicine.

Sign Up for a Support Group

Finding people who go through the same situation as you can be reassuring. Support groups offer a secure setting for members to exchange information and advice.

Educate Yourself about Anxiety

Knowledge of anxiety and its symptoms will help you manage it more effectively. Read books and articles, or watch videos for further learning.

Remember, these tips are not an alternative to doctor consultation. Your priority should be to visit a primary care clinic.

Patients Also Ask

What's the first step I should take in managing anxiety?

The first step is to consult a mental health professional such as a psychiatrist or psychologist. They can properly diagnose your anxiety disorder and create an effective treatment plan suited to your needs. This may include therapy, medication, or other interventions. Don’t try to deal with anxiety entirely alone. Seek professional guidance.

How to deal with anxiety disorder without medication?

Non-medication strategies like cognitive behavioral therapy (CBT), relaxation techniques, exercise, reducing stress, avoidance of anxiety triggers, and joining a support group can help manage anxiety. But speak to a doctor first, as medication may be needed for severe anxiety.

How many therapy sessions for anxiety?

The number of therapy sessions depends on the severity of your anxiety and how you respond to treatment. Mild cases may resolve in 6-10 sessions while more severe anxiety may take months of regular therapy. Your therapist will assess your progress and adapt the frequency accordingly. Combining therapy with other lifestyle changes can speed up recovery.

How much disability is anxiety?

Disabilities that anxiety causes vary from person to person. It depends on its extent and influence on daily activities. Seek expert help for an appropriate analysis.

How to shut down anxious thoughts?

The best way to shut down negative thoughts is through relaxation techniques. They relax your nerves and make you feel easy and under control.

Key Takeaways

  • Anxiety is a very common condition that can negatively impact mental and physical health when it becomes excessive.
  • This article provides 10 ways to deal with anxiety including lifestyle changes like diet, exercise, and sleep habits.
  • Identifying and removing triggers from your life is crucial for better emotional health. Limit exposure to stressful situations when possible.
  • Relaxation techniques like deep breathing and meditation can calm the mind and reduce anxiety symptoms. Make them a regular habit.
  • Seeking professional help through therapy and medication may be needed for severe anxiety or anxiety disorders. Don’t try to tackle it all alone.
  • Overcoming anxiety requires commitment and patience. Stay positive through setbacks. With consistent effort, anxiety can be managed successfully over time.
  • The first step is always to consult a health professional for proper diagnosis and treatment planning. They can provide guidance tailored to your needs.

Do you need medical assistance regarding your emotional health? Book an appointment with Physicians at Prime Health of New Jersey.

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Our Team

Dr. Farhan Malik Primary Care Physician
Dr. Shoaib Malik Primary Care Physician

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