Anxiety is a general term for feelings of worry, nervousness, or fear. It's normal to feel anxious from time to time. But when anxiety becomes overwhelming and disrupts your life, it can be classified as an anxiety disorder. Anxiety disorders are the most common mental illness in the U.S., affecting 40 million adults aged 18 years or older - that's 18% of adults. Anxiety disorders are also among the most treatable conditions, with evidence-based psychotherapies being very effective at reducing symptoms once they're diagnosed correctly.

The Diagnostic and Statistical Manual of Mental Disorders (DSM) lists six types of anxiety disorders: generalized anxiety disorder, panic disorder, agoraphobia without panic attacks, social anxiety disorder, specific phobia, and obsessive-compulsive disorder. 

Although anxiety disorders are different conditions with unique presentations, many people experience symptoms that overlap across multiple types of anxiety disorders. Furthermore, each type of anxiety disorder differs in its focus on thoughts or behaviors that produce fear or avoidance of objects/situations; however, all types share a commonality in the feelings they produce (e.g., dread, uneasiness). So what can you do to feel better when an anxiety attack hits? You first may want to look for Mental health and counseling in San Francisco (or wherever you live) or speak to your doctor about having some anti-anxiety medication prescribed.

Use supplements and increase activity

You may be surprised to learn that exercise is one of the most effective ways for alleviating symptoms. Exercise reduces stress hormones like cortisol and increases neurotransmitters like dopamine and serotonin - both of which serve as mood regulators. Certain supplements can also help with anxiety symptoms, however, make sure you teach yourself about nootropics and their effect on anxiety before you start consuming them. Make sure you're getting enough sleep - research shows that sleep-deprived people are more sensitive to stimuli that increase anxiety, so being well-rested is crucial.

If you feel a panic attack coming on, breathing exercises can calm your mind and body. By inhaling through your nose for four seconds and exhaling out of your mouth for six to eight seconds, you help activate the parasympathetic nervous system that regulates an anxiety response. Mindful meditation is another exercise that can help reduce symptoms - it's all about staying present by focusing on the sensations at the moment rather than worrying about what happened yesterday or will happen tomorrow.

Cognitive-behavioral therapy (CBT)

One of the most effective ways to treat anxiety disorders is through cognitive behavioral therapy (CBT), which focuses on helping people recognize and change thinking patterns and behaviors that contribute to their symptoms. CBT helps them identify harmful thought patterns about themselves, others, or their environment; become aware of the feelings associated with these thoughts; learn how to dispute distorted thoughts; eliminate negative emotions like guilt or shame associated with certain events; and practice skills like role-playing, breathing exercises, exposure techniques, assertiveness training, and problem-solving. Exposure therapy, which includes exposure techniques and desensitization training, is another effective component of CBT for anxiety.

Helpful apps

There are more than 100 apps available for people with mental health issues like anxiety or depression - many of them can help you monitor your symptoms, provide relaxation exercises (known as coping skills), advise on dealing with stress management, offer motivational tips on self-care, and track progress over time. Some even allow you to track activities like sleep, exercise habits, moods, medication schedules, and food intake that may affect your mental health. Make sure the app is reputable by looking at reviews before downloading it (e.g., WebMD rated some popular anxiety apps). 

Counseling

Since anxiety disorders are highly treatable, seeking professional help is often one of the best decisions someone with anxiety can make. Counselors are trained to help people manage their symptoms and figure out what works best for them in terms of treatment. They can also provide support and guidance during difficult times, connect you with community resources, and offer coping skills that may be helpful. 

Going to therapy for the first time can be triggering for some, but keep in mind that your therapist is there to help you, not judge you. If you're feeling uncomfortable or like the therapist isn't a good fit for you, it's okay to seek out someone else.

Self-help groups

If you don't feel comfortable seeing a counselor or if counseling isn't available in your area, self-help groups may be a good option. These groups are typically led by mental health professionals and consist of people who share common struggles and provide mutual support. Groups can be found both in-person and online, and most focus on a specific type of disorder (e.g., those that include social anxiety).

The best way to find support groups is by asking your doctor or looking online for lists of available support groups and therapists and their contact information. You can also check with your local hospital or community center as many offer free programs on a variety of mental health topics. Remember: The most important thing you can do for yourself when it comes to managing anxiety is to educate yourself about treatment options, so take charge and get started today.