In today's fast-paced world, with the constant demands of daily life, it's natural to encounter situations that trigger feelings of anxiety and stress. However, when these feelings persist and intensify, they can become a serious issue that negatively impacts both mental and physical health. Individuals who experience chronic or excessive anxiety may face various challenges that affect their personal, professional, and social lives. Additionally, they may be at higher risk for several health complications.

How to manage stress and anxiety?

The approach to managing excessive anxiety or chronic stress depends on the severity of the condition. In some cases, simple lifestyle adjustments and relaxation techniques can help keep anxiety under control. However, more severe cases may require professional medical advice to develop an appropriate treatment plan, which could include a combination of therapeutic options such as psychological counseling, medication, and other interventions.

Here are some effective strategies for managing anxiety and stress:

1. Learning Relaxation Techniques and Breathing Exercises

Techniques such as progressive muscle relaxation, deep breathing, and meditation can be highly effective in alleviating anxiety and its physical symptoms. A qualified specialist can guide you through these techniques and help you incorporate them into your daily routine.

2. Training the Mind to Let Go of Worrisome Thoughts

When anxiety takes hold, it often leads to a cycle of persistent, distressing thoughts that prevent individuals from enjoying the present moment or thinking rationally. This is where mindfulness becomes crucial—training the mind to achieve balance, break free from negative thought patterns, and shift focus away from stress triggers. By doing so, one can regain a sense of inner peace and concentrate on the present.

3. Paying Attention to Diet

Deficiencies in essential nutrients such as magnesium, calcium, and B vitamins can contribute to increased feelings of stress and insomnia. Maintaining a well-balanced diet that includes leafy greens, low-fat dairy products, and whole grains is essential. It's also important to limit the intake of caffeine, processed foods, and preservatives that may exacerbate anxiety.

4. Physical activity

In addition to its well-known benefits for the body and muscles, regular physical exercise can be an effective remedy for those struggling with chronic anxiety and stress. Exercise helps promote relaxation, reduce tension, and improve overall well-being.

5. Joining Support Groups

A healthcare professional may recommend joining support groups, which provide an opportunity to connect with others facing similar challenges. These groups allow individuals to share experiences, exchange coping strategies, and gain a deeper understanding of anxiety disorders and how to manage them effectively. Listening to inspiring success stories can also offer motivation and encouragement, while fostering stronger social connections.

6. Psychotherapy

In some cases, a therapist may recommend "psychotherapy" or "talk therapy," which focuses on helping individuals identify their emotions and thoughts, explore anxiety-inducing behaviors, and work towards changing them. Through open conversations with a therapist, patients can gain insights into their anxiety and develop better management strategies.

Common approaches in psychotherapy include:

• Cognitive Behavioral Therapy (CBT):
  Considered one of the most effective treatments for anxiety, CBT helps individuals recognize negative thought patterns and behaviors that contribute to their anxiety. The focus is on reshaping these patterns to develop healthier, more positive, and realistic responses to stress-inducing situations.
• Exposure Therapy:
  This approach involves gradually and safely exposing individuals to the situations or objects that trigger their fears. Over time, this helps them build resilience and reduce their anxiety response.

7. Medication Therapy

In some cases the treating physician may prescribe certain medications to help patients manage anxiety. 

These medications may include:

• Antidepressants, which can also be effective in treating anxiety disorders by balancing brain chemicals that affect mood.
  
  • Considered the first-line treatment option.
  • Generally safe and non-habit forming.
  • Typically take 4 to 6 weeks to show noticeable therapeutic effects.
  • Should only be discontinued gradually under medical supervision to avoid withdrawal symptoms.
• Benzodiazepines, which work by calming the nervous system and alleviating feelings of tension. They are usually prescribed for short-term use and under strict medical supervision, as long-term use can lead to dependency.
• Beta-blockers, non-psychiatric medications that help reduce physical symptoms of stress such as rapid heartbeat and trembling.

Our expert Psychiatry Team is here to support you with personalized care and advice for anxiety, stress, and other mental health problems.

References

1. mayoclinic - Anxiety disorders
2. betterhealth - Managing and treating anxiety
3. clevelandclinic - Anxiety Disorders‍
4. mayoclinic - Anxiety disorders