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Anxiety Guide

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Occasional anxiety is a normal part of life. Many people worry about things such as health, money, or family problems. But anxiety disorders involve more than temporary worry or fear. For people with an anxiety disorder, the anxiety does not go away and can get worse over time. The symptoms can interfere with daily activities such as job performance, schoolwork, and relationships.

Examples of anxiety disorders include generalized anxiety disorder, social anxiety disorder, specific phobias, and separation anxiety disorder. One can have more than one anxiety disorder. Sometimes anxiety results from a medical condition that needs treatment.

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  • Take care of your body: Staying physically healthy can improve your emotional well-being. Here are some ways to improve your health:
    • Eat healthy. Have fruits and vegetables, lean protein, whole grains, and low-fat or no-fat dairy. Limit foods with unhealthy fats, salt, and added sugars. See Healthy Eating Tips.
    • Get enough sleep. Go to bed and wake up at the same time each day to help you sleep better. Adults need 7 or more hours per night.
    • Move more and sit less. Every little bit of physical activity helps. Start small and build up to 2 ½ hours a week. You can break it into smaller amounts such as 20 to 30 minutes a day.
  • Limit alcohol intake. Choose not to drink, or drink in moderation on days you drink alcohol. Moderation means having 2 drinks or less a day for men or 1 drink or less for women. Find out more at Drink Less, Be Your Best.
  • Avoid using illegal drugs or prescription drugs in ways other than prescribed. Don’t take someone else’s prescription. Substance use treatment is available, and recovery starts with asking for help.
  • Avoid smoking, vaping, and the use of other tobacco products.
  • Continue with regular health appointments, tests, screenings, and vaccinations.
  • Make time to unwind. 
  • Take deep breaths, stretch, or meditate.
  • Try to do some other activities you enjoy.
  • Connect with others. 
  • Talk with people you trust about your concerns and how you are feeling.
  • Connect with your community-based or faith-based organizations.
  • Talk to your doctor.
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The two main treatments for anxiety disorders are psychotherapy and medications. You may benefit most from a combination of the two. It may take some trial and error to discover which treatments work best.

  • Cognitive behavioral therapy (CBT): CBT teaches you to manage anxiety. It does this by helping you understand how you think and act when you’re anxious. CBT includes homework and activities. These build your skills to cope with anxiety step by step. CBT can be done in a group or one-on-one. It often takes place for a set number of sessions. CBT has two main parts:
    • Cognitive therapy: This helps you identify the negative, irrational thoughts that occur with your anxiety. You’ll learn to replace these with more positive, realistic thoughts.
    • Behavioral therapy: This helps you change how you react to anxiety. You’ll learn coping skills and methods for relaxing to help you better deal with anxiety.
  • Medications: Anti-anxiety medicine can help to control your symptoms. It can help you feel less anxious. You may feel able to move forward with therapy. Your healthcare provider will tell you when and how to use the medicine. It may be for use before situations that make you anxious. Or you may be told to take the medicine on a regular schedule. 
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  • 988 Suicide & Crisis Lifeline - it’s like 911tel, but it’s 988. Dial 988 for confidential, free, 24/7/365 support from a trained counselor for mental health, substance use or suicidal crisis. You can also text 988 for support (English only).
  • SAMHSA’s National Helpline is a free, confidential, 24/7, 365-day-a-year treatment referral and information service (in English and Spanish) for individuals and families facing mental and/or substance use disorders. Call 1-800-662-HELP (1-800-662- 4357).
  • NAMI HelpLine is available Monday through Friday from 10 a.m. to 10 p.m. Eastern. Connect by phone at 1-800-950-6264 or text "Helpline" to 62640. For more information, visit Nami.org/help.
  • The Trevor Project (hotline for LGBT youth): 1-866-488-7386
  • Chat is available 24/7: SuicidePreventionLifeline.org/chat
  • Trans Lifeline: 1-877-565-8860. Hotline for transgender people (volunteers and staff are transgender, as well.)
  • Crisis Text Line: 741-741. Trained crisis counselor replies within minutes.
  • Veterans Crisis Line: 1-800-273-8255, press 1. VeteransCrisisLine.net
  • National Crisis Text Line for the Deaf: Text HAND to 839863