anxiety

Everyone feels the familiar symptoms of anxiety—the sweaty palms, the galloping heart—when facing a high-stress situation such as a job interview, public speaking engagement, or freeway drive on an icy day. That kind of anxiety can actually help us focus; it sharpens our senses and keeps us on alert to danger.

But sometimes, anxiety feels more like noise—a relentless nattering in your brain (“Uh-oh, I’m going to be late…this traffic is impossible…I should have taken the other route…now I’m going to be really late…”) that doesn’t help you address the problem.

And for some, anxiety ratchets up even when there’s nothing apparent to provoke the fear. Thoughts spin toward catastrophe—What if I’m having a heart attack? What if the plane crashes?—while the nervous system goes into overdrive, prompting symptoms that can include shortness of breath, dizziness, nausea, and feelings of impending doom.

At the root of most anxiety—whether it’s a short-term surge before a first date or a chronic concern about the state of the economy—is worry. “Tackle worry and you are well on your way to reducing anxiety,” says R. Reid Wilson, PhD, professor of psychology at the University of North Carolina, director of the Anxiety Disorders Treatment Program in Chapel Hill, and the author of Don't Panic Third Edition: Taking Control of Anxiety Attacks. When a worry signals a problem (“I’m spending too much money…my job is going to be cut…I shouldn’t have yelled at my kids this morning”), addressing the problem can help. Write it down, brainstorm some possible solutions, talk about them with someone you trust, choose a course of action, and follow it.

When worry is just relentless noise, Wilson recommends challenging those thoughts (“Will I really lose my job if I’m 5 minutes late?”), then telling yourself it’s okay to let them go. One trick to snap yourself out of worrying thoughts: Put a rubber band on your wrist and snap it each time you find the worry returning. Then, distract yourself with other activities.

If your anxiety is ongoing and interferes with your work, sleep, or relationships, you may be suffering from an anxiety disorder. If so, you’re in plenty of company: Anxiety disorders—which include obsessive-compulsive disorder, panic attacks, post-traumatic stress disorder, phobias, and generalized anxiety disorder—are the most common mental illness in the United States, affecting 40 million adults age 18 and older. “These disorders are highly treatable,” says Wilson. The most common and effective treatments for anxiety include cognitive-behavioral therapy (CBT), in which people learn to examine and change their anxiety-provoking thoughts while practicing relaxation, deep breathing, and other techniques to calm their symptoms. Common medications used to treat anxiety include antidepressants, such as Prozac and Zoloft, and anti-anxiety drugs like Xanax. They are especially effective when used in combination with psychotherapy that helps put perspective on life’s inevitable stresses.

• Put worry in its place. Give yourself a “worry period”—say, 15 minutes after breakfast, or during the commute to work—when you let yourself entertain all the anxious thoughts you have on a particular topic. When the time’s up, consciously set those worries aside, knowing you can return to them at the next “worry period.”

• Breathe your way through. When suffering short-term jitters—say, before a job interview or a difficult conversation with a friend—taking slow, deep breaths from your diaphragm will help calm your nervous system, slow your heart rate, and keep anxiety in check. Progressive muscle relaxation—when you deliberately clench, then relax, different muscle groups—can also reduce tension in both body and mind.

• Arm yourself against anxiety. Adopt lifestyle practices that bolster you against life’s inevitable stresses. Exercise, yoga, and meditation—whether done alone, with a partner, or in a class—can help. Try keeping a journal, drawing, or dancing to unwind and express yourself. Paint your bedroom or the area of your home where you relax most often a soothing color—many people are calmed by shades of blue—or switch the car radio on the after-work commute from news to a smooth jazz station to ratchet down anxiety.

• Nourish your body. Reduce or cut out caffeine, which can contribute to anxiety. Eating regular, healthy meals with a balance of fruits, vegetables, protein, and complex carbohydrates will help avoid the blood sugar plunges that can make you edgy and irritable. Develop a sleep routine that includes at least an hour to unwind from the day and a low-stimulus time before bed (no TV or stressful reading).

• See your doctor. If you think you’re suffering from an anxiety disorder, talk to your primary-care physician or a mental-health professional about your symptoms. Be frank about any other conditions, such as substance abuse or depression, as well as your history of anxiety and anything you’ve tried (medication, therapy, self-help) to treat it.

• Seek support. Don’t suffer alone. People often feel ashamed of their anxiety and try to hide it, which can actually make symptoms worse. Whether you’re struggling with a full-blown anxiety disorder or your anxiety is rooted in what’s going on in your life, confide in family members or a trusted friend or colleague. Internet chat rooms and message boards can also be sources of support, information, and referrals.