🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 98 (from laksa028)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa098.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.healthline.com/health/anxiety/does-anxiety-ever-go-away\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.healthline.com/health/anxiety/does-anxiety-ever-go-away\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.healthline.com\/health\/anxiety\/does-anxiety-ever-go-away","crawl_time":1770480551,"first_indexed_time":1608652075,"http_code":200,"src_unparsed":"com,healthline!www,\/health\/anxiety\/does-anxiety-ever-go-away s443","src_root_hash":"11478817528691466898","history_drop_reason":null,"meta_title":"Anxiety and Anxiety Disorders: Is There a Cure?","meta_descriptions":["Anxiety is part of being human. It comes and goes, especially in times of stress. If it becomes overwhelming and chronic, it may indicate an anxiety disorder."],"attrs_boilerpipe_text":"Anxiety is the body’s natural response to stress, perceived threats, and fear. Anxiety usually goes away once the threat or stressor passes and your system calms down.\nHowever, if you have an anxiety disorder, anxiety can linger beyond the triggering event and become out of proportion. Chronic (long-term) or severe anxiety can seriously impair your daily functioning.\nWhile you can’t banish anxiety altogether, anxiety and anxiety disorders can be treated and managed.\nWe’ll go over what distinguishes anxiety disorders from standard anxiety, risk factors, treatment options, and more.\nA person’s tendency toward\nanxiety\nis determined by several factors, including their genetic makeup, life experiences, environment, and more.\nSince it’s a natural part of the human condition, anxiety is\nnot completely curable\n. But feeling anxious should be a temporary state that resolves when a stressor or trigger has passed.\nAnxiety is bound to make an appearance sometimes, such as when you’re giving a big presentation at work or when you have an acute health issue.\nAnxiety disorders\n, on the other hand, are different from average feelings of anxiety. Anxiety disorders are marked by excessive, prolonged worrying. You might feel overwhelmed easily and be unable to stop feeling anxious.\nIf left untreated, anxiety disorders can worsen over time and negatively impact your quality of life.\nThis might look like:\navoiding personal or professional obligations\nisolating yourself or\nnot wanting to go out\nbecoming\ndepressed\nlower\nself-esteem\nhaving\npanic attacks\nIt’s important to recognize when anxiety has too much control over you and to seek help. There are ways to manage anxiety and keep it from running your life.\nAnxiety is an emotional state that involves feelings of worry, apprehension, and stress. As the\nAmerican Psychiatric Association\nexplains, anxiety usually involves being concerned about something happening in the future. This could be a specific event or an abstract fear.\nWhen you’re anxious, you can also have temporary\nphysical symptoms\n, such as an increased heart rate and sweating.\nAnxiety is also a state of high alert when there’s a perceived threat or possibility of a threat. It serves an evolutionary purpose to keep us alert to danger and looking out for our self-preservation.\nIf your anxiety starts acting up all the time, it can make small stresses and situations feel like life or death. This can negatively affect your quality of life and may indicate an anxiety disorder.\nTypes of anxiety disorders include:\ngeneralized anxiety disorder (GAD)\nseparation anxiety disorder\nsocial anxiety disorder\n(fear of going out, talking with people, socializing)\npanic disorder\n(recurrent panic attacks)\nphobias\n(fear of certain things or situations)\nThese used to be classified as anxiety disorders but are now separate in the Diagnostic and Statistical Manual of Mental Disorders, 5th edition (DSM-5). The DSM-5 is the major resource used by healthcare professionals to diagnose mental health conditions.\nAnxiety disorders or anxiety caused by other mental health conditions can cause significant problems in daily life. They can impact your relationships and performance at work or school.\nSome\nrisk factors\nfor developing an anxiety disorder or a related condition include:\nexposure to significant stressful and negative events\nfamily history of anxiety or other mental health conditions\nhealth conditions such as\nthyroid problems\nor\nheart arrhythmia\nhaving a\nhighly sensitive personality\na tendency to be shy\nAnxiety disorders sometimes coexist with other conditions (comorbidities), such as\ndepression\nor\nsubstance use disorder\n. When seeking care for your anxiety, it’s important to also address any other mental health conditions.\nThe following are common treatment options for anxiety. Many of these have been around for a while and are associated with significant improvements in quality of life.\nTalk therapy\nPsychotherapy, or\ntalk therapy\n, involves one-on-one sessions with a therapist. You might meet with your therapist weekly, or more or less frequently, depending on your individual situation.\nTalk therapy is an umbrella term. Common forms of talk therapy include:\ncognitive behavioral therapy (CBT)\ndialectical behavior therapy (DBT)\nacceptance and commitment therapy (ACT)\ninterpersonal therapy\nfamily or couples therapy\nDuring talk therapy, you can speak openly about your anxieties and other concerns. Your therapist can help you identify problems and work on strategies to overcome them.\nTherapy can be a safe, judgment-free space to share whatever is troubling you and be yourself. Your therapist can also provide you with resources about other mental health treatment options.\nWe’ll overview two kinds of talk therapy commonly used for treating anxiety disorders: CBT and DBT.\nCognitive behavioral therapy\nCBT has been found to\nbe effective\nin treating several types of anxiety disorders, including those linked to depression, phobias, and\nobsessive compulsive disorder (OCD)\n. CBT is also associated with improved quality of life in people with anxiety.\nHere’s how it works:\nCBT is based on the idea that thoughts, feelings, and behaviors are related. This form of therapy aims to help you change your\nthought and behavior patterns\nin a way that will be beneficial to you.\nUsually, you and your therapist will agree on a number of sessions to help organize your treatment plan and structure goals.\nCBT sessions will focus on specific problems and changing the way you think about and deal with them. You practice with your therapist and on your own in between sessions.\nOne common method of treating anxiety disorders is a type of CBT called\nexposure therapy\n. This involves identifying the things that cause anxiety and then, in a safe and controlled setting, systematically exposing yourself to them. This could be virtual or in real life.\nAs you’re exposed to a stressful or feared situation in a safe setting, you begin to feel less anxious about it. This helps you manage a situation better next time it happens so anxiety is no longer running the show.\nDialectical behavior therapy\nDBT is an increasingly popular therapy for people with certain mental health conditions that can cause anxiety.\nSimilar to CBT, the focus of DBT is behavioral change. However, DBT provides additional focus on the development of coping skills and thinking patterns that can help regulate mood, emotions, and relationships. The idea is to tap into these coping skills when you feel anxious or in other distress.\nDBT programs are intensive and require a mix of one-on-one and group therapy sessions that meet weekly for several months.\nFor these reasons, DBT may be most helpful for those whose anxiety is severe and caused by serious mental health conditions such as\nborderline personality disorder (BPD)\n,\neating disorders\n, and substance use disorders.\nMedications\nWhen talk therapy or behavioral therapy is not enough to manage your anxiety, your doctor may talk with you about the possibility of taking\nanti-anxiety medications\n. Sometimes this category of medications is called\nanxiolytics\n.\nAnti-anxiety medications can also be prescribed by a\npsychiatrist\n.\nCommon types include:\nbenzodiazepines\nserotonin-norepinephrine reuptake inhibitors (SNRIs)\nselective serotonin reuptake inhibitors (SSRIs)\ntricyclic antidepressants\nWhen prescribed for anxiety, medications are typically combined with some type of talk therapy.\nBenzodiazepines are typically prescribed to be taken as needed. These medications are fast-acting, and have risk of addiction. Antidepressants, including both SNRIs and SSRIs, are for daily or chronic use, and can take time to achieve a therapeutic effect. Tricyclics are also used to treat OCD.\nAnxiety medications can have side effects and should always be taken as directed by your doctor. It may take more than one try to find the right medication for you.\nEven if you’ve learned how to manage anxiety, it’s a safe bet that you’ll experience some level of anxiety again in your lifetime.\nAnxiety may crop up in response to events such as:\nfinancial issues\nwork stress\n, including in a new job\ntrouble with interpersonal relationships\nfear of being alone\ndealing with serious health issues\nloss of a loved one\nmajor life changes, such as marriage or a move\nYour anxiety level is likely to fluctuate throughout your life, depending on what’s happening or what’s on your mind.\nRemember — anxiety is not inherently bad. It can help us be prepared for whatever comes our way. But when you’re feeling anxious all the time and feel unable to calm down, this is a cause for concern.\nChronic anxiety that is out of proportion to the stressor or situation may signify an anxiety disorder.\nWhen you feel anxious, it may help to acknowledge the fact that you’re anxious. If you can, try and take a step back and consider the situation. Identifying who or what is making you anxious can be a useful coping tool.\nDuring times of stress and alarm, it can help to remember that your feelings of anxiety should pass once the stressful event is over.\nHere are a few things you can do to help lower your anxiety in the moment:\nReach out to someone you trust for support. Sometimes, talking things through can help you gain calm and relieve anxious thoughts.\nSet boundaries. Try to practice saying no to work or personal requests if you have too much on your plate.\nPractice activities that might help calm or center you:\nmeditation\nyoga\ndeep breathing\ngoing for a walk\nyour favorite kind of exercise\nDo something that helps you\nrelax\nphysically:\nsoaking in a warm bath\nplaying soothing music\nenjoying\naromatherapy\nwatching your favorite TV show or movie\nIf you practice CBT or DBT, try tapping into some of your distress coping tools, and try to mindfully redirect your behavior or attention.\nHere’s an introductory overview of some things you can do to help\nreduce anxiety\nin the long term.\nGet regular exercise\nThe World Health Organization (WHO) recommends\nat least 150 minutes\nof moderate exercise a week for most adults.\nA\n2019 study\nfound that this amount of exercise can reduce symptoms of anxiety and depression.\nPractice mindfulness and meditation\nBeing mindful\nmeans stepping back, tuning out the unimportant, and paying attention to what’s happening in the moment. Mindfulness involves tuning into your surroundings and what’s going on inside you.\nMeditation\nis the practice of training your mind to redirect your thoughts and channel your focus and awareness.\nThere are many types of meditation, and all of them require some practice. Many resources are readily available to help you get started.\nConsider downloading a\nmeditation app\nor taking a\nmeditation class\nto help you learn. The techniques you learn in meditation can come in handy when coping with a stressful situation.\nPracticing meditation is associated with\nmultiple health benefits\n, including improved sleep and lower stress.\nGet plenty of sleep\nGetting enough restful sleep is essential to your overall health and well-being. For adults, 7 to 8 hours of sleep a night is ideal.\n2020 research\nconnects lack of sleep with elevated daytime anxiety. The National Institutes of Health (NIH) reports there are many\nother adverse effects\n, too:\nIn children, hyperactivity can occur.\nIn adults, feeling cranky, exhausted, and moody is common.\nBoth children and adults may experience trouble focusing.\nSome people have\ninsomnia\nand are chronically under-sleeping, or have health conditions that affect sleep.\nHere are some tips and resources for prioritizing a good night’s sleep:\nTools and Tricks to Calm Your Anxiety and (Finally) Get Some Sleep\n10 Reasons to Get More Sleep\n10 Healthy Sleep Hygiene Habits\nEat well\nA varied and nutritious diet is one of the most important things you can do for your physical and mental health. This includes avoiding foods you are\nallergic or sensitive\nto, which cause inflammation in your body.\nAlways reach out to a dietitian, nutritionist, or your primary care doctor before making substantial dietary changes.\nLimiting intake of certain foods\nis also important to reducing the risk of health conditions like heart disease and diabetes. It can help make sure you maintain healthy energy levels and get all the nutrients your body needs to function.\nTry to consume the following in moderation:\nsugar\nalcohol\ncaffeine\nsodium\nThe\nMyPlate resource\nfrom the United States Department of Agriculture (USDA) can help you assess your current diet and identify which foods to include.\nCertain foods have been associated with\nhelping reduce anxiety\nand other mental health issues. These foods include:\ngreen tea\ndark chocolate\nsalmon\nyogurt\nStay socially engaged and get support\nPrioritize maintaining a strong social network. This could look like a small group of close, trusted friends or a wider net. Social interactions can distract you from your own stressors and give you someone to turn to when you need to talk.\nSpending time with friends and family who you feel safe and comfortable around can help limit social anxiety. It can also provide a safe space to share feelings and stresses to prevent them from building up inside you.\nYou might also find it helpful to connect with others who are dealing with anxiety. You’re not limited to in-person connection, either. You can reach out online, on the phone, or through video chat.\nThere are many ways to treat anxiety that exist outside traditional medicine. These may not work for everyone, and not all of them are backed with research. However, it can be empowering to explore your options, and you might just discover a new approach that helps.\nAcupuncture\nUse of\nacupuncture\nto help anxiety is growing in popularity. Acupuncture is an ancient Chinese therapy\ntraced\nback\nthousands of years.\nDuring an acupuncture session, a practitioner will insert tiny, thin needles into pressure points on your body. Putting pressure on these points is thought to balance the body’s systems, reducing pain and stress.\n2018 research\nsuggests acupuncture may be a safe and effective alternative way to alleviate anxiety. However, experts agree more research is needed to determine its efficacy.\nMassage\nMassage\nis the practice of using hands, pressure, and touch to ease pain and stress in the body. There are many types of massage, and often a license is required to operate as a masseuse.\nPopular types of massage are:\nSwedish massage\nshiatsu massage\nsports massage\ntrigger point therapy\n2014 research\non patients who have undergone heart surgery suggests massage is an effective way to significantly reduce health-related anxiety.\nAnimal-assisted therapy\nAnimal-assisted (pet) therapy\nis a type of therapy that incorporates the human-animal bond into a person’s mental health treatment plan. Increasingly, animal-assisted therapy is offered by mental health practitioners.\nCommon therapy animals include:\ndogs\ncats\nhorses\npigs\nDuring animal-assisted therapy, you may be paired up with a dog, cat, horse, pig, or other animal. You may interact with this animal during therapy sessions, or you may receive a recommendation for a service animal, such as one used for emotional or medical support.\nResearchers have found\nnumerous benefits\nof animal-assisted therapy, such as:\nfeeling less alone\nfeeling more comfortable in social situations\nhigher self-esteem\nlower overall feelings of anxiety\nLight therapy\nGetting enough sunlight, which contains\nvitamin D\n, is important to your overall health.\nLack of proper sunlight\nis associated with many adverse health effects, which can in turn affect stress and anxiety levels. Associated conditions include:\ntype 1 diabetes\nhypertension\n(high blood pressure)\ncertain types of cancer\nasthma\nAlzheimer‘s disease\nPrioritizing getting enough sunlight can boost your mood and energy, which can reduce anxious feelings. When getting sunlight, be sure to wear adequate sun protection, including\nsunscreen\nand sunglasses.\nArtificial light therapies are increasingly common and have been associated with numerous health benefits. However, some still remain controversial, and not all experts agree they work.\nLight therapy may involve different colored beams (often red or blue) and is organized into timed sessions.\nVarious light therapies target:\ndepression\nmoods\nmigraine\nskin problems\nwound healing\nA\n2018 study\nof 58 epilepsy patients found daily\nlight therapy\nwas useful for reducing their anxiety and depression.\nMusic therapy\nFor many people,\nmusic therapy\nmay be a helpful way to alleviate or prevent feelings of anxiety. Throughout human history, music has been used to soothe, energize, and inspire.\nMusic therapists\nare experts in teaching people how to use music to benefit their mental health.\nMusic therapy can look like:\nlistening to music on your own\nworking with a music therapist in individual sessions toward specific goals\nlearning a new instrument, playing or composing music\nlowering heart rate\nhelping with sleep\npain relief\nreducing anxiety\nlowering cortisol levels\nimproving mental health\nThough the following natural remedies have been linked to diminished anxiety in some studies, more research is needed to prove a definitive helpful connection. However, many home remedies for anxiety and mood disorders have long been popular and have a lot of anecdotal support.\nIt’s important to consult a doctor before starting any of the following natural remedies, especially if you have preexisting health conditions or are on medication. Natural remedies for anxiety include:\nCBD\n(comes in various forms)\nchamomile (\nincluding tea\nand oil)\nmagnesium\nvalerian root\nlemon balm\nEveryone experiences anxiety at one time or another. Anxiety usually goes away once the triggering event is over, but it may reoccur depending on your life circumstances.\nAn anxiety disorder can become a long-term condition. If left untreated, anxiety disorders can worsen and substantially disrupt your life. Anxiety has been linked to an increased incidence of depression and substance use disorders, among other health complications.\nWhile you may not be able to banish anxiety forever from your life, anxiety disorders can be treated and managed with traditional and alternative therapies.\nThese include:\nbehavioral therapies\ntalk therapy\nmedication\nlifestyle changes\nNot all treatment options will work for everyone, and you may have to explore a few to find one that’s right for you.\nYou don’t have to deal with anxiety alone. If your anxiety feels overwhelming or unmanageable, reach out to a healthcare or mental health professional for help. You don’t have to handle anxiety on your own, and you deserve care and support.\n“”","attrs_markdown":"- Health Conditions\n  ### Health Conditions\n  [All](https:\/\/www.healthline.com\/directory\/topics)\n  \n  - [Breast Cancer](https:\/\/www.healthline.com\/breast-cancer)\n  - [Cancer Care](https:\/\/www.healthline.com\/cancer-care)\n  - [Caregiving for Alzheimer's Disease](https:\/\/www.healthline.com\/alzheimers-disease)\n  - [Chronic Kidney Disease](https:\/\/www.healthline.com\/ckd)\n  - [Chronic Obstructive Pulmonary Disease (COPD)](https:\/\/www.healthline.com\/copd)\n  - [Digestive Health](https:\/\/www.healthline.com\/digestive-health)\n  - [Eye Health](https:\/\/www.healthline.com\/eye-health)\n  - [Heart Health](https:\/\/www.healthline.com\/heart-health)\n  - [Menopause](https:\/\/www.healthline.com\/menopause)\n  - [Mental Health](https:\/\/www.healthline.com\/mental-health)\n  - [Migraine](https:\/\/www.healthline.com\/migraine)\n  - [Multiple Sclerosis (MS)](https:\/\/www.healthline.com\/multiple-sclerosis)\n  - 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[Chromosomes, Genetics, and Your Health](https:\/\/www.healthline.com\/health\/chromosomes-and-genetics)\n  \n  ### Top Reads\n  - [Best Multivitamins for Women](https:\/\/www.healthline.com\/nutrition\/multivitamins-womens-health)\n  - [Best Multivitamins for Men](https:\/\/www.healthline.com\/nutrition\/best-multivitamins-for-men)\n  - [Best Online Therapy Services](https:\/\/www.healthline.com\/health\/our-top-10-online-therapy-picks)\n  - [Online Therapy That Takes Insurance](https:\/\/www.healthline.com\/health\/mental-health\/online-therapy-that-takes-insurance)\n  - [Buy Ozempic Online](https:\/\/www.healthline.com\/nutrition\/buy-ozempic-online)\n  - [Mounjaro Overview](https:\/\/www.healthline.com\/health\/drugs\/mounjaro)\n  \n  ### Video Series\n  - [Youth in Focus](https:\/\/www.healthline.com\/health\/video\/youth-in-focus)\n  - [Healthy Harvest](https:\/\/www.healthline.com\/health\/nutrition\/video\/healthy-harvest#1)\n  - [Through an Artist's Eye](https:\/\/www.healthline.com\/health\/breast-cancer\/metastatic-breast-cancer-artist-eye)\n  - [Future of Health](https:\/\/www.healthline.com\/health\/video\/future-of-health)\n- Connect\n  ### Find Your Bezzy Community\n  Bezzy communities provide meaningful connections with others living with chronic conditions. Join Bezzy on the web or mobile app.\n  \n  [All](https:\/\/www.bezzy.com\/?utm_source=healthline&utm_medium=nav-bar-connections)\n  \n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2022\/01\/Bezzy-Breast-Cancer.png) Breast Cancer](https:\/\/www.bezzybc.com\/lp\/2\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2022\/01\/Bezzy-Multiple-Sclerosis.png) Multiple Sclerosis](https:\/\/www.bezzyms.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2024\/11\/Bezzy-DEP-Icon-Circle.png) Depression](https:\/\/www.bezzydepression.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2025\/01\/Bezzy-MIG-Icon-Circle.png) Migraine](https:\/\/www.bezzymigraine.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2024\/12\/Bezzy-T2D-Icon-Circle.png) Type 2 Diabetes](https:\/\/www.bezzyt2d.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2022\/04\/Bezzy-PsO.png) Psoriasis](https:\/\/www.bezzypsoriasis.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  \n  ### Follow us on social media\n  Can't get enough? Connect with us for all things health.\n\nSubscribe\n\n[Anxiety and Depression](https:\/\/www.healthline.com\/anxiety-and-depression)\n\n- [Anxiety Treatment](https:\/\/www.healthline.com\/anxiety-and-depression\/anxiety-treatment)\n- [Depression Treatment](https:\/\/www.healthline.com\/anxiety-and-depression\/depression-treatment)\n- [Crisis Support](https:\/\/www.healthline.com\/anxiety-and-depression\/crisis-support)\n- [Navigating Therapy](https:\/\/www.healthline.com\/anxiety-and-depression\/therapy)\n- [Symptoms](https:\/\/www.healthline.com\/anxiety-and-depression\/symptom-management)\n- [Better Sleep](https:\/\/www.healthline.com\/anxiety-and-depression\/sleep-resources)\n- [Nutrition & Supplements](https:\/\/www.healthline.com\/anxiety-and-depression\/nutrition-supplements)\n- [Relationships](https:\/\/www.healthline.com\/anxiety-and-depression\/relationships)\n- [Emotional Well-Being](https:\/\/www.healthline.com\/anxiety-and-depression\/emotional-well-being)\n- [Physical Activity & Exercises](https:\/\/www.healthline.com\/anxiety-and-depression\/physical-activity-exercises)\n- [Resources for Doctors' Visits](https:\/\/www.healthline.com\/anxiety-and-depression\/doctor-guide)\n- [Comorbidities](https:\/\/www.healthline.com\/anxiety-and-depression\/comorbidities)\n\nExplore more in\n\n- Causes & Risk Factors\n- Complications\n- Diagnosis\n- Diet\n- Home Remedies\n- Management\n- Prognosis\n- Related Conditions\n- Symptoms\n- Treatment\n- Types\n\nAnxiety\n\n#### Related Hubs\n[![Mental Well-Being](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2025\/04\/digestive-health-crohns-disease.png)Mental Well-Being A holistic guide to care](https:\/\/www.healthline.com\/mental-health)\n\n[![Anxiety Treatment and Management](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2025\/04\/mental-well-being-Treatment-for-anxiety.png)Anxiety Treatment and Management A guide to therapy, medications, and techniques for managing anxiety](https:\/\/www.healthline.com\/mental-health\/anxiety)\n#### Related Topics\n- ### Causes & Risk Factors\n  Causes & Risk Factors\n  \n  #### Related Articles\n  - [Causes & Risk Factors](https:\/\/www.healthline.com\/health\/anxiety-causes)\n  - [Anemia](https:\/\/www.healthline.com\/health\/anxiety\/anemia-and-anxiety)\n  - [Common Triggers](https:\/\/www.healthline.com\/health\/anxiety\/anxiety-triggers)\n  - [Caffeine](https:\/\/www.healthline.com\/health\/caffeine-and-anxiety)\n  - [Genetics](https:\/\/www.healthline.com\/health\/mental-health\/is-anxiety-genetic)\n  - [Perimenopause](https:\/\/www.healthline.com\/health\/perimenopause-anxiety)\n  - [Dehydration](https:\/\/www.healthline.com\/health\/anxiety\/dehydration-and-anxiety)\n  - [Long COVID](https:\/\/www.healthline.com\/health\/anxiety\/long-covid-and-anxiety)\n  - [Alcohol](https:\/\/www.healthline.com\/health\/alcohol-and-anxiety)\n  - [After Eating](https:\/\/www.healthline.com\/health\/anxiety-after-eating)\n  - [Trauma](https:\/\/www.healthline.com\/health\/anxiety\/whats-the-relationship-between-trauma-and-anxiety)\n- ### Complications\n  Complications\n  \n  #### Related Articles\n  - [Diarrhea](https:\/\/www.healthline.com\/health\/anxiety-diarrhea)\n  - [Erectile Dysfunction](https:\/\/www.healthline.com\/health\/erectile-dysfunction-anxiety-stress)\n  - [Memory Loss](https:\/\/www.healthline.com\/health\/mental-health\/anxiety-and-memory-loss)\n  - [Waking Up with a Panic Attack](https:\/\/www.healthline.com\/health\/mental-health\/waking-up-with-panic-attack)\n  - [Rebound Anxiety](https:\/\/www.healthline.com\/health\/anxiety\/rebound-anxiety)\n- ### Diagnosis\n  Diagnosis\n  \n  #### Related Articles\n  - [Diagnosis](https:\/\/www.healthline.com\/health\/anxiety-diagnosis)\n- ### Diet\n  Diet\n  \n  #### Related Hub\n  [![Nutrition & Supplements](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2025\/04\/eye-health-nutrition-and-supplements.png)Nutrition & Supplements Nutrition tips and tools for supporting mental well-being](https:\/\/www.healthline.com\/mental-health\/nutrition-supplements)\n  \n  #### Related Articles\n  - [Diet](https:\/\/www.healthline.com\/nutrition\/6-foods-that-reduce-anxiety)\n- ### Home Remedies\n  Home Remedies\n  \n  #### Related Articles\n  - [Home Remedies](https:\/\/www.healthline.com\/health\/anxiety-alternative-treatments)\n  - [333 Rule](https:\/\/www.healthline.com\/health\/333-rule-anxiety)\n  - [Breathing into a Paper Bag](https:\/\/www.healthline.com\/health\/anxiety\/breathing-into-a-paper-bag)\n  - [Cold Shower](https:\/\/www.healthline.com\/health\/anxiety\/cold-shower-for-anxiety)\n  - [Best Essential Oils](https:\/\/www.healthline.com\/health\/anxiety\/essential-oils-for-anxiety)\n  - [Melatonin](https:\/\/www.healthline.com\/health\/anxiety\/melatonin-for-anxiety)\n  - [CBD Gummies for Anxiety](https:\/\/www.healthline.com\/health\/best-cbd-gummies-for-anxiety)\n  - [Best CBD Oils for Anxiety](https:\/\/www.healthline.com\/health\/best-cbd-oil-for-anxiety)\n  - [Anxiety Relief Products](https:\/\/www.healthline.com\/health\/best-products-to-fight-stress-and-anxiety)\n  - [Calming Tips](https:\/\/www.healthline.com\/health\/how-to-calm-anxiety)\n  - [Natural Products](https:\/\/www.healthline.com\/health\/natural-anti-anxiety)\n  - [Pressure Points](https:\/\/www.healthline.com\/health\/pressure-points-for-anxiety)\n  - [Jacobson's Relaxation Technique](https:\/\/www.healthline.com\/health\/what-is-jacobson-relaxation-technique)\n  - [Weighted Blankets](https:\/\/www.healthline.com\/health\/anxiety\/do-weighted-blankets-work)\n  - [Psilocybin Mushrooms](https:\/\/www.healthline.com\/health\/anxiety\/mushrooms-for-anxiety)\n  - [Best Fidget Toys](https:\/\/www.healthline.com\/health\/fidget-toys-for-anxiety)\n- ### Management\n  Management\n  \n  #### Related Articles\n  - [Management](https:\/\/www.healthline.com\/health\/mental-health\/how-to-cope-with-anxiety)\n  - [Bowel Movements](https:\/\/www.healthline.com\/health\/mental-health\/is-anxiety-making-you-poop-heres-how-to-soothe)\n  - [Tips for Social Anxiety](https:\/\/www.healthline.com\/health\/anxiety\/how-to-get-over-social-anxiety)\n  - [Yoga Poses](https:\/\/www.healthline.com\/health\/anxiety\/yoga-for-anxiety)\n  - [Breating Exercises](https:\/\/www.healthline.com\/health\/breathing-exercises-for-anxiety)\n  - [Lifestyle Tips](https:\/\/www.healthline.com\/health\/natural-ways-to-reduce-anxiety)\n  - [Books](https:\/\/www.healthline.com\/health\/anxiety\/best-anxiety-books)\n  - [Podcasts](https:\/\/www.healthline.com\/health\/anxiety\/podcasts-for-anxiety)\n  - [Mobile Apps](https:\/\/www.healthline.com\/health\/anxiety\/top-iphone-android-apps)\n  - [Grounding Techniques](https:\/\/www.healthline.com\/health\/grounding-techniques)\n  - [Stop a Panic Attack](https:\/\/www.healthline.com\/health\/how-to-stop-a-panic-attack)\n  - [Overthinking](https:\/\/www.healthline.com\/health\/how-to-stop-overthinking)\n  - [Marijuana](https:\/\/www.healthline.com\/health\/marijuana-and-anxiety)\n  - [Pre-Menstruation](https:\/\/www.healthline.com\/health\/anxiety-before-period)\n  - [Tips to Stop Worrying](https:\/\/www.healthline.com\/health\/anxiety\/catastrophizing)\n  - [Acupuncture](https:\/\/www.healthline.com\/health\/acupuncture-for-anxiety)\n  - [Anxiety at Night](https:\/\/www.healthline.com\/health\/anxiety\/anxiety-at-night)\n  - [Separation from Partner](https:\/\/www.healthline.com\/health\/anxiety\/separation-anxiety-from-boyfriend)\n  - [Post-Breakup](https:\/\/www.healthline.com\/health\/mental-health\/anxiety-after-breakup)\n- ### Prognosis\n  Prognosis\n  \n  #### Related Articles\n  - [Outlook](https:\/\/www.healthline.com\/health\/anxiety\/does-anxiety-ever-go-away)\n- ### Related Conditions\n  Related Conditions\n  \n  #### Related Articles\n  - [Nervous Breakdown](https:\/\/www.healthline.com\/health\/mental-health\/nervous-breakdown)\n  - [ADHD](https:\/\/www.healthline.com\/health\/adhd-and-anxiety)\n  - [Insomnia](https:\/\/www.healthline.com\/health\/anxiety-insomnia)\n  - [Social Anxiety and Introversion](https:\/\/www.healthline.com\/health\/anxiety\/introvert-vs-social-anxiety)\n  - [Social Anxiety and Autism](https:\/\/www.healthline.com\/health\/autism\/social-anxiety-vs-autism)\n  - [GERD](https:\/\/www.healthline.com\/health\/gerd-and-anxiety)\n  - [Depression](https:\/\/www.healthline.com\/health\/mental-health\/depression-and-anxiety)\n  - [Stress](https:\/\/www.healthline.com\/health\/stress-and-anxiety)\n  - [Vs. Paranoia](https:\/\/www.healthline.com\/health\/paranoia-vs-anxiety)\n  - [Panic Attack vs. Anxiety Attack](https:\/\/www.healthline.com\/health\/panic-attack-vs-anxiety-attack)\n- ### Symptoms\n  Symptoms\n  \n  #### Related Articles\n  - [Symptoms](https:\/\/www.healthline.com\/health\/anxiety-disorder-symptoms)\n  - [Numb and Tingly](https:\/\/www.healthline.com\/health\/anxiety-numbness)\n  - [Sore Throat](https:\/\/www.healthline.com\/health\/anxiety-sore-throat)\n  - [Itching](https:\/\/www.healthline.com\/health\/anxiety\/anxiety-and-itching)\n  - [Sweating](https:\/\/www.healthline.com\/health\/diagnosing-hyperhidrosis\/depression-and-anxiety)\n  - [Dry Mouth](https:\/\/www.healthline.com\/health\/dry-mouth-anxiety)\n  - [Loss of Appetite](https:\/\/www.healthline.com\/health\/mental-health\/anxiety-lose-appetite)\n  - [Headaches](https:\/\/www.healthline.com\/health\/headache\/anxiety-headaches)\n  - [Shaking](https:\/\/www.healthline.com\/health\/anxiety-shaking)\n  - [Chest Pain](https:\/\/www.healthline.com\/health\/anxiety\/anxiety-chest-pain)\n  - [Nausea](https:\/\/www.healthline.com\/health\/anxiety\/anxiety-nausea)\n  - [Heart Palpitations](https:\/\/www.healthline.com\/health\/anxiety\/can-anxiety-cause-heart-palpitations)\n  - [Tiredness](https:\/\/www.healthline.com\/health\/anxiety\/can-having-anxiety-make-you-feel-tired)\n  - [Effects on the Body](https:\/\/www.healthline.com\/health\/anxiety\/effects-on-body)\n  - [Brain Fog](https:\/\/www.healthline.com\/health\/brain-fog-anxiety)\n  - [Depersonalization](https:\/\/www.healthline.com\/health\/mental-health\/coping-with-depersonalization)\n  - [Physical Symptoms](https:\/\/www.healthline.com\/health\/physical-symptoms-of-anxiety)\n- ### Treatment\n  Treatment\n  \n  #### Related Hub\n  [![Therapy](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2025\/04\/mental-well-being-navigating-therapy.png)Therapy Resources for finding and receiving therapy](https:\/\/www.healthline.com\/mental-health\/treatment)\n  \n  #### Related Articles\n  - [Types of Doctors](https:\/\/www.healthline.com\/health\/anxiety-doctors)\n  - [Medications](https:\/\/www.healthline.com\/health\/anxiety-drugs)\n  - [Benadryl](https:\/\/www.healthline.com\/health\/anxiety\/benadryl-for-anxiety)\n  - [Ketamine Therapy](https:\/\/www.healthline.com\/health\/anxiety\/ketamine-for-anxiety)\n  - [Promethazine](https:\/\/www.healthline.com\/health\/anxiety\/promethazine-for-anxiety)\n  - [Prozac](https:\/\/www.healthline.com\/health\/anxiety\/prozac-for-anxiety)\n  - [Cognitive Behavioral Therapy (CBT)](https:\/\/www.healthline.com\/health\/anxiety\/social-anxiety-disorder-cognitive-behavioral-therapy)\n  - [Social Anxiety Treatment](https:\/\/www.healthline.com\/health\/anxiety\/social-anxiety-treatment)\n  - [Beta-Blockers](https:\/\/www.healthline.com\/health\/beta-blockers-for-anxiety)\n  - [Trazodone](https:\/\/www.healthline.com\/health\/mental-health\/trazodone-for-anxiety)\n  - [How to Find a Therapist](https:\/\/www.healthline.com\/health\/how-to-find-a-therapist)\n  - [How to Find Mental Health Services](https:\/\/www.healthline.com\/health\/mental-health\/mental-health-services)\n  - [Online Psychiatrist Platforms](https:\/\/www.healthline.com\/health\/mental-health\/online-psychiatrist)\n  - [Low Cost and Free Online Therapy](https:\/\/www.healthline.com\/health\/mental-health\/online-therapist-for-free)\n  - [Online Therapy with Insurance](https:\/\/www.healthline.com\/health\/mental-health\/online-therapy-that-takes-insurance)\n  - [Talk Therapy](https:\/\/www.healthline.com\/health\/mental-health\/talk-therapy)\n  - [Online Therapy Services](https:\/\/www.healthline.com\/health\/our-top-10-online-therapy-picks)\n  - [Affordable Online Therapy](https:\/\/www.healthline.com\/health\/therapy-for-every-budget)\n- ### Types\n  Types\n  \n  #### Related Articles\n  - [Generalized Anxiety](https:\/\/www.healthline.com\/health\/anxiety\/generalized-anxiety-disorder)\n  - [Social Anxiety](https:\/\/www.healthline.com\/health\/anxiety\/social-phobia)\n  - [Anticipatory Anxiety](https:\/\/www.healthline.com\/health\/anticipatory-anxiety)\n  - [Money Anxiety](https:\/\/www.healthline.com\/health\/anxiety\/money-anxiety)\n  - [Subconscious Anxiety](https:\/\/www.healthline.com\/health\/anxiety\/subconscious-anxiety)\n  - [Travel Anxiety](https:\/\/www.healthline.com\/health\/anxiety\/travel-anxiety)\n  - [Workplace Anxiety](https:\/\/www.healthline.com\/health\/anxiety\/workplace-anxiety)\n  - [Food Anxiety](https:\/\/www.healthline.com\/health\/eating-disorders\/anxiety-about-food)\n  - [Gym Anxiety](https:\/\/www.healthline.com\/health\/fitness\/gym-anxiety)\n  - [Hypochondria](https:\/\/www.healthline.com\/health\/health-anxiety)\n  - [Time Anxiety](https:\/\/www.healthline.com\/health\/mental-health\/time-anxiety)\n  - [In the Morning](https:\/\/www.healthline.com\/health\/morning-anxiety)\n  - [School Anxiety](https:\/\/www.healthline.com\/health\/school-anxiety)\n  - [Separation Anxiety in Adults](https:\/\/www.healthline.com\/health\/separation-anxiety-in-adults)\n  - [Sports Anxiety](https:\/\/www.healthline.com\/health\/sports-performance-anxiety)\n\n# Can Anxiety Be Cured?\n![](https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2023\/10\/Bethany-Juby-Headshot-New-500x500-Bio.png?w=105&h=105)\n\n[Medically reviewed]() by [Bethany Juby, PsyD]() — Written by [Ann Pietrangelo]() and [Erica Cirino]() —  [Updated on June 12, 2025]()\n\n- [Does anxiety ever go away?](https:\/\/www.healthline.com\/health\/anxiety\/does-anxiety-ever-go-away#does-anxiety-ever-go-away)\n- [Definition](https:\/\/www.healthline.com\/health\/anxiety\/does-anxiety-ever-go-away#definition)\n- [Anxiety disorder](https:\/\/www.healthline.com\/health\/anxiety\/does-anxiety-ever-go-away#anxiety-disorder)\n- [Treatment](https:\/\/www.healthline.com\/health\/anxiety\/does-anxiety-ever-go-away#treatment)\n- [Why anxiety returns](https:\/\/www.healthline.com\/health\/anxiety\/does-anxiety-ever-go-away#why-anxiety-returns)\n- [Self-care tips](https:\/\/www.healthline.com\/health\/anxiety\/does-anxiety-ever-go-away#self-care-tips)\n- [Alternative treatment options](https:\/\/www.healthline.com\/health\/anxiety\/does-anxiety-ever-go-away#alternative-treatment-options)\n- [Natural remedies](https:\/\/www.healthline.com\/health\/anxiety\/does-anxiety-ever-go-away#natural-remedies)\n- [Outlook](https:\/\/www.healthline.com\/health\/anxiety\/does-anxiety-ever-go-away#outlook)\n\n### Key takeaways\n• While anxiety is a natural response to stress and fear, anxiety disorders are different and are marked by excessive, prolonged worrying that can significantly impact your quality of life, including avoiding personal\/professional obligations, isolation, depression, and lower self-esteem.\n\n• Talk therapy and medications are effective treatments, with cognitive behavioral therapy (CBT) being particularly successful in treating several types of anxiety disorders, including those linked to depression, phobias, and OCD.\n\n• Over 31% of U.S. adults will experience an anxiety disorder at some point in their lives, with prevalence being higher in females.\n\nAnxiety is the body’s natural response to stress, perceived threats, and fear. Anxiety usually goes away once the threat or stressor passes and your system calms down.\n\nHowever, if you have an anxiety disorder, anxiety can linger beyond the triggering event and become out of proportion. Chronic (long-term) or severe anxiety can seriously impair your daily functioning.\n\nWhile you can’t banish anxiety altogether, anxiety and anxiety disorders can be treated and managed.\n\nWe’ll go over what distinguishes anxiety disorders from standard anxiety, risk factors, treatment options, and more.\n\n## [Does anxiety ever really go away?]()\nA person’s tendency toward [anxiety](https:\/\/www.healthline.com\/health\/anxiety) is determined by several factors, including their genetic makeup, life experiences, environment, and more.\n\nSince it’s a natural part of the human condition, anxiety is [not completely curable](https:\/\/www.healthline.com\/health\/anxiety\/does-anxiety-ever-go-away). But feeling anxious should be a temporary state that resolves when a stressor or trigger has passed.\n\nAnxiety is bound to make an appearance sometimes, such as when you’re giving a big presentation at work or when you have an acute health issue.\n\n[Anxiety disorders](https:\/\/www.healthline.com\/health\/anxiety-disorder-symptoms), on the other hand, are different from average feelings of anxiety. Anxiety disorders are marked by excessive, prolonged worrying. You might feel overwhelmed easily and be unable to stop feeling anxious.\n\nIf left untreated, anxiety disorders can worsen over time and negatively impact your quality of life.\n\nThis might look like:\n\n- avoiding personal or professional obligations\n- isolating yourself or [not wanting to go out](https:\/\/www.healthline.com\/health\/agoraphobia)\n- becoming [depressed](https:\/\/www.healthline.com\/health\/depression)\n- lower [self-esteem](https:\/\/www.healthline.com\/health\/self-esteem)\n- having [panic attacks](https:\/\/www.healthline.com\/health\/how-to-stop-a-panic-attack)\n\nIt’s important to recognize when anxiety has too much control over you and to seek help. There are ways to manage anxiety and keep it from running your life.\n\n## [What is anxiety?]()\nAnxiety is an emotional state that involves feelings of worry, apprehension, and stress. As the [American Psychiatric Association](https:\/\/www.psychiatry.org\/patients-families\/anxiety-disorders\/what-are-anxiety-disorders) explains, anxiety usually involves being concerned about something happening in the future. This could be a specific event or an abstract fear.\n\nWhen you’re anxious, you can also have temporary [physical symptoms](https:\/\/www.healthline.com\/health\/physical-symptoms-of-anxiety), such as an increased heart rate and sweating.\n\nAnxiety is also a state of high alert when there’s a perceived threat or possibility of a threat. It serves an evolutionary purpose to keep us alert to danger and looking out for our self-preservation.\n\n## [When does anxiety become a disorder?]()\nIf your anxiety starts acting up all the time, it can make small stresses and situations feel like life or death. This can negatively affect your quality of life and may indicate an anxiety disorder.\n\nTypes of anxiety disorders include:\n\n- [generalized anxiety disorder (GAD)](https:\/\/www.healthline.com\/health\/anxiety\/generalized-anxiety-disorder)\n- [separation anxiety disorder](https:\/\/www.healthline.com\/health\/anxiety\/separation-anxiety)\n- [social anxiety disorder](https:\/\/www.healthline.com\/health\/anxiety\/social-phobia) (fear of going out, talking with people, socializing)\n- [panic disorder](https:\/\/www.healthline.com\/health\/panic-disorder) (recurrent panic attacks)\n- [phobias](https:\/\/www.healthline.com\/health\/phobia-simple-specific) (fear of certain things or situations)\n\nPeople with [post-traumatic stress disorder (PTSD)](https:\/\/www.healthline.com\/health\/post-traumatic-stress-disorder) and [obsessive-compulsive disorder](https:\/\/www.healthline.com\/health\/ocd\/social-signs) may also experience anxiety symptoms.\n\nThese used to be classified as anxiety disorders but are now separate in the Diagnostic and Statistical Manual of Mental Disorders, 5th edition (DSM-5). The DSM-5 is the major resource used by healthcare professionals to diagnose mental health conditions.\n\nPeople with other types of mental health conditions, such as [borderline personality disorder (BPD)](https:\/\/www.healthline.com\/health\/borderline-personality-disorder) and [schizophrenia](https:\/\/www.healthline.com\/health\/schizophrenia), may also experience anxiety more frequently than the average person.\n\nAnxiety disorders or anxiety caused by other mental health conditions can cause significant problems in daily life. They can impact your relationships and performance at work or school.\n\nSome [risk factors](https:\/\/www.nimh.nih.gov\/health\/topics\/anxiety-disorders) for developing an anxiety disorder or a related condition include:\n\n- exposure to significant stressful and negative events\n- family history of anxiety or other mental health conditions\n- health conditions such as [thyroid problems](https:\/\/www.healthline.com\/health\/common-thyroid-disorders) or [heart arrhythmia](https:\/\/www.healthline.com\/health\/arrhythmia)\n- having a [highly sensitive personality](https:\/\/www.healthline.com\/health\/mental-health\/what-its-like-highly-sensitive-person-hsp)\n- a tendency to be shy\n\n### Key statistics\nDid you know anxiety disorders are the most common type of mental health disorder?\n\nThe [National Comorbidity Study Replication (NCS-R)](https:\/\/www.nimh.nih.gov\/health\/statistics\/any-anxiety-disorder.shtml) was conducted from 2001 to 2003. It is the largest representative survey of mental health conditions in the United States. The NCS-R categorized participants by their sex assigned at birth.\n\nThe survey found:\n\n- Over 19 percent of U.S. adults had experienced an anxiety disorder in the past year.\n- Over 31 percent will experience an anxiety disorder at some point in their lives.\n- Prevalence of anxiety disorders was higher in female people and people assigned female at birth.\n\n## [How is anxiety treated?]()\nAnxiety is treated by psychologists, psychiatrists, and other [mental health professionals](https:\/\/www.healthline.com\/health\/mental-health-professionals-types).\n\nAnxiety disorders sometimes coexist with other conditions (comorbidities), such as [depression](https:\/\/www.healthline.com\/health\/mental-health\/depression-and-anxiety) or [substance use disorder](https:\/\/www.healthline.com\/health\/drug-abuse). When seeking care for your anxiety, it’s important to also address any other mental health conditions.\n\nThe following are common treatment options for anxiety. Many of these have been around for a while and are associated with significant improvements in quality of life.\n\n### Talk therapy\nPsychotherapy, or [talk therapy](https:\/\/www.healthline.com\/health\/mental-health\/talk-therapy), involves one-on-one sessions with a therapist. You might meet with your therapist weekly, or more or less frequently, depending on your individual situation.\n\nTalk therapy is an umbrella term. Common forms of talk therapy include:\n\n- [cognitive behavioral therapy (CBT)](https:\/\/www.healthline.com\/health\/cognitive-behavioral-therapy)\n- [dialectical behavior therapy (DBT)](https:\/\/www.healthline.com\/health\/dbt)\n- acceptance and commitment therapy (ACT)\n- interpersonal therapy\n- family or couples therapy\n\nDuring talk therapy, you can speak openly about your anxieties and other concerns. Your therapist can help you identify problems and work on strategies to overcome them.\n\nTherapy can be a safe, judgment-free space to share whatever is troubling you and be yourself. Your therapist can also provide you with resources about other mental health treatment options.\n\nWe’ll overview two kinds of talk therapy commonly used for treating anxiety disorders: CBT and DBT.\n\n### Cognitive behavioral therapy\nCBT has been found to [be effective](https:\/\/www.ncbi.nlm.nih.gov\/labs\/pmc\/articles\/PMC4610618\/) in treating several types of anxiety disorders, including those linked to depression, phobias, and [obsessive compulsive disorder (OCD)](https:\/\/www.healthline.com\/health\/ocd\/social-signs). CBT is also associated with improved quality of life in people with anxiety.\n\nHere’s how it works:\n\n- CBT is based on the idea that thoughts, feelings, and behaviors are related. This form of therapy aims to help you change your [thought and behavior patterns](https:\/\/www.apa.org\/ptsd-guideline\/patients-and-families\/cognitive-behavioral) in a way that will be beneficial to you.\n- Usually, you and your therapist will agree on a number of sessions to help organize your treatment plan and structure goals.\n- CBT sessions will focus on specific problems and changing the way you think about and deal with them. You practice with your therapist and on your own in between sessions.\n\nOne common method of treating anxiety disorders is a type of CBT called [exposure therapy](https:\/\/www.healthline.com\/health\/exposure-therapy). This involves identifying the things that cause anxiety and then, in a safe and controlled setting, systematically exposing yourself to them. This could be virtual or in real life.\n\nExposure therapy may also involve learning [relaxation techniques](https:\/\/www.healthline.com\/health\/anxiety-exercises), a form of exposure therapy called [systematic desensitization](https:\/\/www.healthline.com\/health\/systematic-desensitization).\n\nAs you’re exposed to a stressful or feared situation in a safe setting, you begin to feel less anxious about it. This helps you manage a situation better next time it happens so anxiety is no longer running the show.\n\n### Dialectical behavior therapy\nDBT is an increasingly popular therapy for people with certain mental health conditions that can cause anxiety.\n\nSimilar to CBT, the focus of DBT is behavioral change. However, DBT provides additional focus on the development of coping skills and thinking patterns that can help regulate mood, emotions, and relationships. The idea is to tap into these coping skills when you feel anxious or in other distress.\n\nDBT programs are intensive and require a mix of one-on-one and group therapy sessions that meet weekly for several months.\n\nFor these reasons, DBT may be most helpful for those whose anxiety is severe and caused by serious mental health conditions such as [borderline personality disorder (BPD)](https:\/\/www.healthline.com\/health\/borderline-personality-disorder), [eating disorders](https:\/\/www.healthline.com\/nutrition\/common-eating-disorders), and substance use disorders.\n\n### Getting the help you deserve\nMaking the decision to start therapy can be difficult and confusing. There’s still stigma attached to talking about mental health, and it can be hard to learn how to navigate the system and find care.\n\nYou deserve care and support\\!\n\nHere are some resources to help answer questions and offer guidance:\n\n- [9 Tips for Finding the Right Therapist](https:\/\/www.healthline.com\/health\/how-to-find-a-therapist)\n- [How to Choose a Counselor vs. Therapist](https:\/\/www.healthline.com\/health\/counselor-vs-therapist)\n- [Therapy for Every Budget: How to Access It](https:\/\/www.healthline.com\/health\/therapy-for-every-budget)\n### Medications\nWhen talk therapy or behavioral therapy is not enough to manage your anxiety, your doctor may talk with you about the possibility of taking [anti-anxiety medications](https:\/\/www.healthline.com\/health\/anxiety-drugs). Sometimes this category of medications is called [anxiolytics](https:\/\/www.healthline.com\/health\/anxiolytics).\n\nAnti-anxiety medications can also be prescribed by a [psychiatrist](https:\/\/www.healthline.com\/health\/mental-health\/what-is-the-difference-between-a-psychologist-and-a-psychiatrist).\n\nCommon types include:\n\n- [benzodiazepines](https:\/\/www.healthline.com\/health\/bipolar-disorder\/benzodiazepines)\n- [serotonin-norepinephrine reuptake inhibitors (SNRIs)](https:\/\/www.healthline.com\/health\/depression\/serotonin-norepinephrine-reuptake-inhibitors-snris)\n- [selective serotonin reuptake inhibitors (SSRIs)](https:\/\/www.healthline.com\/health\/depression\/selective-serotonin-reuptake-inhibitors-ssris)\n- [tricyclic antidepressants](https:\/\/www.healthline.com\/health\/depression\/tricyclic-antidepressants-tcas)\n\nWhen prescribed for anxiety, medications are typically combined with some type of talk therapy.\n\nBenzodiazepines are typically prescribed to be taken as needed. These medications are fast-acting, and have risk of addiction. Antidepressants, including both SNRIs and SSRIs, are for daily or chronic use, and can take time to achieve a therapeutic effect. Tricyclics are also used to treat OCD.\n\nAnxiety medications can have side effects and should always be taken as directed by your doctor. It may take more than one try to find the right medication for you.\n\n## [Why does anxiety return?]()\nEven if you’ve learned how to manage anxiety, it’s a safe bet that you’ll experience some level of anxiety again in your lifetime.\n\nAnxiety may crop up in response to events such as:\n\n- [financial issues](https:\/\/www.healthline.com\/health-news\/ways-to-improve-financial-wellness-during-challenging-times)\n- [work stress](https:\/\/www.healthline.com\/health\/work-stress), including in a new job\n- trouble with interpersonal relationships\n- [fear of being alone](https:\/\/www.healthline.com\/health\/autophobia)\n- dealing with serious health issues\n- [loss of a loved one](https:\/\/www.healthline.com\/health\/mental-health\/therapy-for-grief)\n- major life changes, such as marriage or a move\n\nYour anxiety level is likely to fluctuate throughout your life, depending on what’s happening or what’s on your mind.\n\nRemember — anxiety is not inherently bad. It can help us be prepared for whatever comes our way. But when you’re feeling anxious all the time and feel unable to calm down, this is a cause for concern.\n\nChronic anxiety that is out of proportion to the stressor or situation may signify an anxiety disorder.\n\n## [What you can do about your anxiety right now]()\nWhen you feel anxious, it may help to acknowledge the fact that you’re anxious. If you can, try and take a step back and consider the situation. Identifying who or what is making you anxious can be a useful coping tool.\n\nDuring times of stress and alarm, it can help to remember that your feelings of anxiety should pass once the stressful event is over.\n\nHere are a few things you can do to help lower your anxiety in the moment:\n\n- Reach out to someone you trust for support. Sometimes, talking things through can help you gain calm and relieve anxious thoughts.\n- Set boundaries. Try to practice saying no to work or personal requests if you have too much on your plate.\n- Practice activities that might help calm or center you:\n  - [meditation](https:\/\/www.healthline.com\/health\/mental-health\/types-of-meditation)\n  - [yoga](https:\/\/www.healthline.com\/health\/anxiety\/yoga-for-anxiety)\n  - [deep breathing](https:\/\/www.healthline.com\/health\/breathing-exercises-for-anxiety)\n  - [going for a walk](https:\/\/www.healthline.com\/health\/benefits-of-walking)\n  - your favorite kind of exercise\n- Do something that helps you [relax](https:\/\/www.healthline.com\/health\/anxiety-exercises) physically:\n  - soaking in a warm bath\n  - playing soothing music\n  - enjoying [aromatherapy](https:\/\/www.healthline.com\/health\/anxiety\/essential-oils-for-anxiety)\n  - watching your favorite TV show or movie\n- If you practice CBT or DBT, try tapping into some of your distress coping tools, and try to mindfully redirect your behavior or attention.\n\nHere’s an introductory overview of some things you can do to help [reduce anxiety](https:\/\/www.healthline.com\/health\/mindfulness-tricks-to-reduce-anxiety) in the long term.\n\n### Get regular exercise\nThe World Health Organization (WHO) recommends [at least 150 minutes](https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/physical-activity) of moderate exercise a week for most adults.\n\nA [2019 study](https:\/\/www.termedia.pl\/How-does-sport-affect-mental-health-An-investigation-into-the-relationship-of-leisure-time-physical-activity-with-depression-and-anxiety,129,33840,0,1.html) found that this amount of exercise can reduce symptoms of anxiety and depression.\n\n### Practice mindfulness and meditation\n[Being mindful](https:\/\/www.healthline.com\/health\/mindfulness-based-stress-reduction) means stepping back, tuning out the unimportant, and paying attention to what’s happening in the moment. Mindfulness involves tuning into your surroundings and what’s going on inside you.\n\n[Meditation](https:\/\/www.healthline.com\/nutrition\/12-benefits-of-meditation) is the practice of training your mind to redirect your thoughts and channel your focus and awareness.\n\nThere are many types of meditation, and all of them require some practice. Many resources are readily available to help you get started.\n\nConsider downloading a [meditation app](https:\/\/www.healthline.com\/health\/mental-health\/top-meditation-iphone-android-apps) or taking a [meditation class](https:\/\/www.healthline.com\/health\/meditation-online) to help you learn. The techniques you learn in meditation can come in handy when coping with a stressful situation.\n\nPracticing meditation is associated with [multiple health benefits](https:\/\/www.healthline.com\/nutrition\/12-benefits-of-meditation), including improved sleep and lower stress.\n\n### Get plenty of sleep\nGetting enough restful sleep is essential to your overall health and well-being. For adults, 7 to 8 hours of sleep a night is ideal.\n\n[2020 research](https:\/\/www.nature.com\/articles\/s41562-019-0754-8) connects lack of sleep with elevated daytime anxiety. The National Institutes of Health (NIH) reports there are many [other adverse effects](https:\/\/www.nhlbi.nih.gov\/health-topics\/sleep-deprivation-and-deficiency), too:\n\n- In children, hyperactivity can occur.\n- In adults, feeling cranky, exhausted, and moody is common.\n- Both children and adults may experience trouble focusing.\n\nSome people have [insomnia](https:\/\/www.healthline.com\/health\/insomnia) and are chronically under-sleeping, or have health conditions that affect sleep.\n\nHere are some tips and resources for prioritizing a good night’s sleep:\n\n- [Tools and Tricks to Calm Your Anxiety and (Finally) Get Some Sleep](https:\/\/www.healthline.com\/health\/mental-health\/tools-and-tricks-to-calm-your-anxiety-and-actually-get-some-sleep)\n- [10 Reasons to Get More Sleep](https:\/\/www.healthline.com\/nutrition\/10-reasons-why-good-sleep-is-important)\n- [10 Healthy Sleep Hygiene Habits](https:\/\/www.healthline.com\/health\/sleep-hygiene)\n### Eat well\nA varied and nutritious diet is one of the most important things you can do for your physical and mental health. This includes avoiding foods you are [allergic or sensitive](https:\/\/www.healthline.com\/health\/allergies\/food-allergy-sensitivity-difference) to, which cause inflammation in your body.\n\nAlways reach out to a dietitian, nutritionist, or your primary care doctor before making substantial dietary changes.\n\n[Limiting intake of certain foods](https:\/\/www.dietaryguidelines.gov\/figures-infographics) is also important to reducing the risk of health conditions like heart disease and diabetes. It can help make sure you maintain healthy energy levels and get all the nutrients your body needs to function.\n\nTry to consume the following in moderation:\n\n- sugar\n- alcohol\n- caffeine\n- sodium\n\nThe [MyPlate resource](https:\/\/www.nutrition.gov\/topics\/basic-nutrition\/myplate-resources) from the United States Department of Agriculture (USDA) can help you assess your current diet and identify which foods to include.\n\nCertain foods have been associated with [helping reduce anxiety](https:\/\/www.healthline.com\/nutrition\/6-foods-that-reduce-anxiety) and other mental health issues. These foods include:\n\n- [green tea](https:\/\/www.healthline.com\/nutrition\/top-10-evidence-based-health-benefits-of-green-tea)\n- [dark chocolate](https:\/\/www.healthline.com\/nutrition\/7-health-benefits-dark-chocolate)\n- [salmon](https:\/\/www.healthline.com\/nutrition\/11-benefits-of-salmon)\n- [yogurt](https:\/\/www.healthline.com\/nutrition\/foods\/yogurt)\n### Stay socially engaged and get support\nPrioritize maintaining a strong social network. This could look like a small group of close, trusted friends or a wider net. Social interactions can distract you from your own stressors and give you someone to turn to when you need to talk.\n\nSpending time with friends and family who you feel safe and comfortable around can help limit social anxiety. It can also provide a safe space to share feelings and stresses to prevent them from building up inside you.\n\nYou might also find it helpful to connect with others who are dealing with anxiety. You’re not limited to in-person connection, either. You can reach out online, on the phone, or through video chat.\n\n> **Resources for anxiety**\n> \n> If you’re dealing with anxiety, you’re not alone. These organizations offer resources that can help:\n> \n> - [Anxiety & Depression Association of America](https:\/\/adaa.org\/adaa-online-support-group)\n> - [Mental Health America](https:\/\/mhanational.org\/)\n> - [The Tribe Wellness Community](https:\/\/support.therapytribe.com\/anxiety-support-group\/)\n\n## [Alternative treatment options]()\nThere are many ways to treat anxiety that exist outside traditional medicine. These may not work for everyone, and not all of them are backed with research. However, it can be empowering to explore your options, and you might just discover a new approach that helps.\n\n### Acupuncture\nUse of [acupuncture](https:\/\/www.healthline.com\/health\/dry-needling-vs-acupuncture) to help anxiety is growing in popularity. Acupuncture is an ancient Chinese therapy [traced](https:\/\/www.ncbi.nlm.nih.gov\/labs\/pmc\/articles\/PMC4104560\/#:~:text=The%20ancient%20practice%20of%20acupuncture%20started%20in%20China%20approximately%203000%20years%20ago.&text=The%20first%20documentation%20of%20acupuncture,dates%20back%20to%20100%20BCE.)[back](https:\/\/www.ncbi.nlm.nih.gov\/labs\/pmc\/articles\/PMC4104560\/#:~:text=The%20ancient%20practice%20of%20acupuncture%20started%20in%20China%20approximately%203000%20years%20ago.&text=The%20first%20documentation%20of%20acupuncture,dates%20back%20to%20100%20BCE.) thousands of years.\n\nDuring an acupuncture session, a practitioner will insert tiny, thin needles into pressure points on your body. Putting pressure on these points is thought to balance the body’s systems, reducing pain and stress.\n\n[2018 research](https:\/\/pubmed.ncbi.nlm.nih.gov\/29705474\/) suggests acupuncture may be a safe and effective alternative way to alleviate anxiety. However, experts agree more research is needed to determine its efficacy.\n\n### Massage\n[Massage](https:\/\/www.healthline.com\/health\/types-of-massage) is the practice of using hands, pressure, and touch to ease pain and stress in the body. There are many types of massage, and often a license is required to operate as a masseuse.\n\nPopular types of massage are:\n\n- [Swedish massage](https:\/\/www.healthline.com\/health\/benefits-of-swedish-massage)\n- shiatsu massage\n- sports massage\n- trigger point therapy\n\n[2014 research](https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1744388113000753) on patients who have undergone heart surgery suggests massage is an effective way to significantly reduce health-related anxiety.\n\n### Animal-assisted therapy\n[Animal-assisted (pet) therapy](https:\/\/www.healthline.com\/health\/pet-therapy) is a type of therapy that incorporates the human-animal bond into a person’s mental health treatment plan. Increasingly, animal-assisted therapy is offered by mental health practitioners.\n\nCommon therapy animals include:\n\n- dogs\n- cats\n- horses\n- pigs\n\nDuring animal-assisted therapy, you may be paired up with a dog, cat, horse, pig, or other animal. You may interact with this animal during therapy sessions, or you may receive a recommendation for a service animal, such as one used for emotional or medical support.\n\nResearchers have found [numerous benefits](https:\/\/www.ncbi.nlm.nih.gov\/labs\/pmc\/articles\/PMC7185850\/) of animal-assisted therapy, such as:\n\n- feeling less alone\n- feeling more comfortable in social situations\n- higher self-esteem\n- lower overall feelings of anxiety\n### Light therapy\nGetting enough sunlight, which contains [vitamin D](https:\/\/www.healthline.com\/nutrition\/best-vitamin-d-supplements), is important to your overall health.\n\n[Lack of proper sunlight](https:\/\/www.ncbi.nlm.nih.gov\/labs\/pmc\/articles\/PMC7400257\/) is associated with many adverse health effects, which can in turn affect stress and anxiety levels. Associated conditions include:\n\n- [type 1 diabetes](https:\/\/www.healthline.com\/health\/type-1-diabetes-causes-symtoms-treatments)\n- [hypertension](https:\/\/www.healthline.com\/health\/high-blood-pressure-hypertension) (high blood pressure)\n- [certain types of cancer](https:\/\/www.healthline.com\/health\/cancer)\n- [asthma](https:\/\/www.healthline.com\/health\/asthma)\n- [Alzheimer‘s disease](https:\/\/www.healthline.com\/health\/alzheimers-disease)\n\nPrioritizing getting enough sunlight can boost your mood and energy, which can reduce anxious feelings. When getting sunlight, be sure to wear adequate sun protection, including [sunscreen](https:\/\/www.healthline.com\/health\/best-sunscreen) and sunglasses.\n\nArtificial light therapies are increasingly common and have been associated with numerous health benefits. However, some still remain controversial, and not all experts agree they work.\n\nLight therapy may involve different colored beams (often red or blue) and is organized into timed sessions.\n\nVarious light therapies target:\n\n- [depression](https:\/\/www.healthline.com\/health\/depression\/light-therapy)\n- [moods](https:\/\/www.healthline.com\/health\/mental-health\/the-mood-boosting-benefits-of-color-therapy#_noHeaderPrefixedContent)\n- [migraine](https:\/\/www.healthline.com\/health\/green-light-for-migraines)\n- [skin problems](https:\/\/www.healthline.com\/health\/beauty-skin-care\/led-light-therapy)\n- [wound healing](https:\/\/www.healthline.com\/health\/red-light-therapy)\n\nA [2018 study](https:\/\/www.cambridge.org\/core\/journals\/the-british-journal-of-psychiatry\/article\/bright-light-therapy-for-symptoms-of-anxiety-and-depression-in-focal-epilepsy-randomised-controlled-trial\/84A65A52BEE43881D737F0DB38C98C7E) of 58 epilepsy patients found daily [light therapy](https:\/\/www.healthline.com\/health\/depression\/light-therapy) was useful for reducing their anxiety and depression.\n\n### Music therapy\nFor many people, [music therapy](https:\/\/www.healthline.com\/health\/sound-healing) may be a helpful way to alleviate or prevent feelings of anxiety. Throughout human history, music has been used to soothe, energize, and inspire.\n\n[Music therapists](https:\/\/www.musictherapy.org\/) are experts in teaching people how to use music to benefit their mental health.\n\nMusic therapy can look like:\n\n- listening to music on your own\n- working with a music therapist in individual sessions toward specific goals\n- learning a new instrument, playing or composing music\n\nListening to music has been shown to have several [benefits for your health](https:\/\/www.healthline.com\/health\/benefits-of-music), including:\n\n- lowering heart rate\n- helping with sleep\n- pain relief\n- reducing anxiety\n- lowering cortisol levels\n- improving mental health\n\n## [Natural remedies]()\nThough the following natural remedies have been linked to diminished anxiety in some studies, more research is needed to prove a definitive helpful connection. However, many home remedies for anxiety and mood disorders have long been popular and have a lot of anecdotal support.\n\nIt’s important to consult a doctor before starting any of the following natural remedies, especially if you have preexisting health conditions or are on medication. Natural remedies for anxiety include:\n\n- [CBD](https:\/\/www.healthline.com\/cbd\/types-of-cbd) (comes in various forms)\n- chamomile ([including tea](https:\/\/www.healthline.com\/nutrition\/5-benefits-of-chamomile-tea) and oil)\n- [magnesium](https:\/\/www.healthline.com\/nutrition\/magnesium-benefits)\n- [valerian root](https:\/\/www.healthline.com\/health\/valerian-root-benefits)\n- [lemon balm](https:\/\/www.healthline.com\/health\/lemon-balm-uses)\n\n## [Outlook]()\nEveryone experiences anxiety at one time or another. Anxiety usually goes away once the triggering event is over, but it may reoccur depending on your life circumstances.\n\nAn anxiety disorder can become a long-term condition. If left untreated, anxiety disorders can worsen and substantially disrupt your life. Anxiety has been linked to an increased incidence of depression and substance use disorders, among other health complications.\n\nWhile you may not be able to banish anxiety forever from your life, anxiety disorders can be treated and managed with traditional and alternative therapies.\n\nThese include:\n\n- behavioral therapies\n- talk therapy\n- medication\n- lifestyle changes\n\nNot all treatment options will work for everyone, and you may have to explore a few to find one that’s right for you.\n\nYou don’t have to deal with anxiety alone. If your anxiety feels overwhelming or unmanageable, reach out to a healthcare or mental health professional for help. You don’t have to handle anxiety on your own, and you deserve care and support.\n\n“”\n\n### How we reviewed this article:\nSources\n\nHistory\n\nHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our [editorial policy](https:\/\/www.healthline.com\/about\/process).\n\n- Alfredsson L, et al. (2020). Insufficient sun exposure has become a real public health problem.  \n  <https:\/\/www.ncbi.nlm.nih.gov\/labs\/pmc\/articles\/PMC7400257\/>\n- Amorim D, et al. (2018). Acupuncture and electroacupuncture for anxiety disorders: A systematic review of the clinical research.  \n  <https:\/\/pubmed.ncbi.nlm.nih.gov\/29705474\/>\n- Animal-assisted interventions: Definitions. (n.d.).  \n  <https:\/\/www.avma.org\/resources-tools\/avma-policies\/animal-assisted-interventions-definitions>\n- Anxiety disorders. (2018).  \n  <https:\/\/www.nimh.nih.gov\/health\/topics\/anxiety-disorders>\n- Any anxiety disorder. (n.d.).  \n  <https:\/\/www.nimh.nih.gov\/health\/statistics\/any-anxiety-disorder>\n- Bagheri-Nesami M, et al. (2014). The effects of foot reflexology massage on anxiety in patients following coronary artery bypass graft surgery: A randomized controlled trial.  \n  <https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1744388113000753>\n- Baxendale S, et al. (2018). Bright light therapy for symptoms of anxiety and depression in focal epilepsy: Randomised controlled trial.  \n  <https:\/\/www.cambridge.org\/core\/journals\/the-british-journal-of-psychiatry\/article\/bright-light-therapy-for-symptoms-of-anxiety-and-depression-in-focal-epilepsy-randomised-controlled-trial\/84A65A52BEE43881D737F0DB38C98C7E>\n- Bert F, et al. (2019). Animal assisted intervention: A systematic review of benefits and risks.  \n  <https:\/\/www.ncbi.nlm.nih.gov\/labs\/pmc\/articles\/PMC7185850\/>\n- Boyle NB, et al. (2017). The effects of magnesium supplementation on subjective anxiety and stress — a systematic review.  \n  <https:\/\/www.mdpi.com\/2072-6643\/9\/5\/429>\n- Carpenter JK, et al. (2018). Cognitive behavioral therapy for anxiety and related disorders: A meta-analysis of randomized placebo-controlled trials.  \n  <https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5992015\/>\n- Figures & infographics. (2020).  \n  <https:\/\/www.dietaryguidelines.gov\/figures-infographics>\n- Ghazizadeh J, et al. (2021). The effects of lemon balm (*Melissa officinalis* L.) on depression and anxiety in clinical trials: A systematic review and meta-analysis.  \n  <https:\/\/onlinelibrary.wiley.com\/doi\/abs\/10.1002\/ptr.7252>\n- Hao JJ, et al. (2014). Acupuncture: Past, present, and future.  \n  <https:\/\/www.ncbi.nlm.nih.gov\/labs\/pmc\/articles\/PMC4104560\/>\n- Jagiellowicz J, et al. (2020). Chapter 4: Health and social outcomes in highly sensitive persons. The highly sensitive brain.  \n  <https:\/\/www.sciencedirect.com\/science\/article\/pii\/B9780128182512000047>\n- Kaczkurkin AN, et al. (2015). Cognitive-behavioral therapy for anxiety disorders: An update on the empirical evidence.  \n  <https:\/\/www.ncbi.nlm.nih.gov\/labs\/pmc\/articles\/PMC4610618\/>\n- Luna RA, et al. (2015). Gut brain axis: Diet microbiota interactions and implications for modulation of anxiety and depression.  \n  <https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S095816691400175X>\n- Mao JJ, et al. (2016). Long-term chamomile (*Matricaria chamomilla* L.) treatment for generalized anxiety disorder: A randomized clinical trial.  \n  <https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S094471131630188X>\n- Mayo-Wilson E, et al. (2014). Psychological and pharmacological interventions for social anxiety disorder in adults: A systematic review and network meta-analysis.  \n  <https:\/\/pubmed.ncbi.nlm.nih.gov\/26361000\/>\n- Mellman TA. (2006). Sleep and anxiety disorders.  \n  <https:\/\/www.psych.theclinics.com\/article\/S0193-953X(06)00076-1\/fulltext>\n- MyPlate resources. (n.d.).  \n  <https:\/\/www.nutrition.gov\/topics\/basic-nutrition\/myplate-resources>\n- Ovayolu N, et al. (2006). Listening to Turkish classical music decreases patients’ anxiety, pain, dissatisfaction and the dose of sedative and analgesic drugs during colonoscopy: A prospective randomized controlled trial.  \n  <https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4087603\/>\n- Physical activity. (2020).  \n  <https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/physical-activity>\n- Shinjyo N, et al. (2020). Valerian root in treating sleep problems and associated disorders — a systematic review and meta-analysis.  \n  <https:\/\/journals.sagepub.com\/doi\/full\/10.1177\/2515690X20967323>\n- Siefken K, et al. (2019). How does sport affect mental health? An investigation into the relationship of leisure-time physical activity with depression and anxiety.  \n  <https:\/\/www.termedia.pl\/How-does-sport-affect-mental-health-An-investigation-into-the-relationship-of-leisure-time-physical-activity-with-depression-and-anxiety,129,33840,0,1.html>\n- Simon EB, et al. (2019). Overanxious and underslept.  \n  <https:\/\/www.nature.com\/articles\/s41562-019-0754-8>\n- Skelley JW, et al. (2020). Use of cannabidiol in anxiety and anxiety-related disorders.  \n  <https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S154431911930514X>\n- Sleep deprivation and deficiency. (n.d.).  \n  <https:\/\/www.nhlbi.nih.gov\/health-topics\/sleep-deprivation-and-deficiency>\n- What are anxiety disorders? (2021).  \n  <https:\/\/www.psychiatry.org\/patients-families\/anxiety-disorders\/what-are-anxiety-disorders>\n- What is cognitive behavioral therapy? (2017).  \n  <https:\/\/www.apa.org\/ptsd-guideline\/patients-and-families\/cognitive-behavioral>\n\nShare this article\n\n![](https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2023\/10\/Bethany-Juby-Headshot-New-500x500-Bio.png?w=105&h=105)\n\n[Medically reviewed]() by [Bethany Juby, PsyD]() — Written by [Ann Pietrangelo]() and [Erica Cirino]() —  [Updated on June 12, 2025]()\n\n## related stories\n- [5 Ways to Stop Spiraling Negative Thoughts from Taking Control](https:\/\/www.healthline.com\/health\/mental-health\/stop-automatic-negative-thoughts?utm_source=ReadNext)\n- [14 Mindfulness Tricks to Reduce Anxiety](https:\/\/www.healthline.com\/health\/mindfulness-tricks-to-reduce-anxiety?utm_source=ReadNext)\n- [9 CBT Techniques for Better Mental Health](https:\/\/www.healthline.com\/health\/cbt-techniques?utm_source=ReadNext)\n- [How to Change Negative Thinking with Cognitive Restructuring](https:\/\/www.healthline.com\/health\/cognitive-restructuring?utm_source=ReadNext)\n- [Using CBD Oil for Anxiety: Does It Work?](https:\/\/www.healthline.com\/health\/cbd-for-anxiety?utm_source=ReadNext)\n\n### Read this next\n- [5 Ways to Stop Spiraling Negative Thoughts from Taking Control](https:\/\/www.healthline.com\/health\/mental-health\/stop-automatic-negative-thoughts?utm_source=ReadNext)\n  \n  Medically reviewed by [Timothy J. Legg, PhD, PsyD](https:\/\/www.healthline.com\/medical-team)\n  \n  [Automatic negative thinking can really cause your mental health to spiral. Learn the most common thought patterns, how to recognize automatic negative…](https:\/\/www.healthline.com\/health\/mental-health\/stop-automatic-negative-thoughts?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/mental-health\/stop-automatic-negative-thoughts?utm_source=ReadNext)\n- [14 Mindfulness Tricks to Reduce Anxiety](https:\/\/www.healthline.com\/health\/mindfulness-tricks-to-reduce-anxiety?utm_source=ReadNext)\n  \n  Medically reviewed by [Joslyn Jelinek, LCSW, ACSW, RDDP](https:\/\/www.healthline.com\/medical-team)\n  \n  [The next time you start to feel anxious, calm your mind with these ideas that will add tiny bursts of mindfulness to your day.](https:\/\/www.healthline.com\/health\/mindfulness-tricks-to-reduce-anxiety?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/mindfulness-tricks-to-reduce-anxiety?utm_source=ReadNext)\n- [9 CBT Techniques for Better Mental Health](https:\/\/www.healthline.com\/health\/cbt-techniques?utm_source=ReadNext)\n  \n  Medically reviewed by [Timothy J. Legg, PhD, PsyD](https:\/\/www.healthline.com\/medical-team)\n  \n  [Cognitive behavioral therapy, or CBT, illuminates the links between thoughts, emotions, and behaviors. There are several different CBT techniques that…](https:\/\/www.healthline.com\/health\/cbt-techniques?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/cbt-techniques?utm_source=ReadNext)\n- [How to Change Negative Thinking with Cognitive Restructuring](https:\/\/www.healthline.com\/health\/cognitive-restructuring?utm_source=ReadNext)\n  \n  Medically reviewed by [Nicole Washington, DO, MPH](https:\/\/www.healthline.com\/medical-team)\n  \n  [Cognitive restructuring refers to therapeutic techniques that help people notice and change their negative thinking patterns. Learn how it works and…](https:\/\/www.healthline.com\/health\/cognitive-restructuring?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/cognitive-restructuring?utm_source=ReadNext)\n- [Using CBD Oil for Anxiety: Does It Work?](https:\/\/www.healthline.com\/health\/cbd-for-anxiety?utm_source=ReadNext)\n  \n  Medically reviewed by [Alan Carter, Pharm.D.](https:\/\/www.healthline.com\/medical-team)\n  \n  [Find out what the research says about CBD oil and anxiety. Also get the facts on how it affects other disorders and its legal status.](https:\/\/www.healthline.com\/health\/cbd-for-anxiety?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/cbd-for-anxiety?utm_source=ReadNext)\n- [Can Anxiety Kill You?](https:\/\/www.healthline.com\/health\/can-anxiety-kill-you?utm_source=ReadNext)\n  \n  Medically reviewed by [Timothy J. Legg, PhD, PsyD](https:\/\/www.healthline.com\/medical-team)\n  \n  [Panic attacks can be one of the scariest experiences to go through. The attacks can range from a sudden surge of fear that only lasts a few minutes to…](https:\/\/www.healthline.com\/health\/can-anxiety-kill-you?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/can-anxiety-kill-you?utm_source=ReadNext)\n- ['Wellness Stacking' May Help Build Healthy Habits](https:\/\/www.healthline.com\/health-news\/wellness-stacking-self-care-trend-healthy-habits?utm_source=ReadNext)\n  \n  [Wellness stacking is a viral wellness hack that may help you build healthy habits and support your mental health.](https:\/\/www.healthline.com\/health-news\/wellness-stacking-self-care-trend-healthy-habits?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health-news\/wellness-stacking-self-care-trend-healthy-habits?utm_source=ReadNext)\n- [Waiting Room Anxiety Is Real: Here’s How to Cope](https:\/\/www.healthline.com\/health\/waiting-room-anxiety-is-real-heres-how-to-cope?utm_source=ReadNext)\n  \n  [Have waiting room anxiety? Here are some useful tools to help find your calm, including sensory tools and grounding techniques.](https:\/\/www.healthline.com\/health\/waiting-room-anxiety-is-real-heres-how-to-cope?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/waiting-room-anxiety-is-real-heres-how-to-cope?utm_source=ReadNext)\n- [Holiday Stress: An 'Invisible Day' Could Help You Reset, Experts Say](https:\/\/www.healthline.com\/health-news\/holiday-stress-invisible-day-reset?utm_source=ReadNext)\n  \n  [Here is how taking an 'invisible day' can help you reset, decompress, and cope with stress, according to experts.](https:\/\/www.healthline.com\/health-news\/holiday-stress-invisible-day-reset?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health-news\/holiday-stress-invisible-day-reset?utm_source=ReadNext)\n- [7 Cheap-ish Things for Chilling Out When Seasonal Stress Heats Up](https:\/\/www.healthline.com\/health\/holiday-stress-relief-tools?utm_source=ReadNext)\n  \n  [Stress and joy seem to go hand in hand, especially during the busy holiday season. We researched must-haves for safeguarding your body and mind — no…](https:\/\/www.healthline.com\/health\/holiday-stress-relief-tools?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/holiday-stress-relief-tools?utm_source=ReadNext)\n\n© 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. [See additional information](https:\/\/www.healthline.com\/additional-information).\n\n- [About Us](https:\/\/www.healthline.com\/about)\n- [Contact Us](https:\/\/www.healthline.com\/about\/contact-us)\n- [Privacy Policy](https:\/\/www.healthline.com\/privacy-policy)\n- [Privacy Settings](https:\/\/www.healthline.com\/privacy-settings)\n- [Advertising Policy](https:\/\/www.healthline.com\/advertising-policy)\n- [Health Topics](https:\/\/www.healthline.com\/directory\/topics)\n\n- [Sitemap](https:\/\/www.healthline.com\/sitemap)\n- [Medical Affairs](https:\/\/www.healthline.com\/medical-team)\n- [Content Integrity](https:\/\/www.healthline.com\/about\/content-integrity)\n- [Newsletters](https:\/\/www.healthline.com\/newsletter-signup)\n- © 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. [See additional information](https:\/\/www.healthline.com\/additional-information).\n\n© 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. [See additional information](https:\/\/www.healthline.com\/additional-information).\n\n[About](https:\/\/www.healthlinemedia.com\/?utm_source=healthline.com&utm_medium=site&utm_campaign=footer&utm_content=about)[Careers](https:\/\/rvohealth.com\/careers)[Advertise with us](https:\/\/www.healthlinemedia.com\/advertise?utm_source=healthline.com&utm_medium=site&utm_campaign=footer&utm_content=advertise)\n\nOUR BRANDS\n\n[Healthline](https:\/\/www.healthline.com\/)[Medical News Today](https:\/\/www.medicalnewstoday.com\/)[Greatist](https:\/\/greatist.com\/)[Psych Central](https:\/\/psychcentral.com\/)[Bezzy](https:\/\/bezzy.com\/)\n\n![](http:\/\/b.scorecardresearch.com\/p?c1=2&c2=38584006&cv=3.9&cj=1&comscorekw=main)","attrs_readable_markdown":"Anxiety is the body’s natural response to stress, perceived threats, and fear. Anxiety usually goes away once the threat or stressor passes and your system calms down.\n\nHowever, if you have an anxiety disorder, anxiety can linger beyond the triggering event and become out of proportion. Chronic (long-term) or severe anxiety can seriously impair your daily functioning.\n\nWhile you can’t banish anxiety altogether, anxiety and anxiety disorders can be treated and managed.\n\nWe’ll go over what distinguishes anxiety disorders from standard anxiety, risk factors, treatment options, and more.\n\nA person’s tendency toward [anxiety](https:\/\/www.healthline.com\/health\/anxiety) is determined by several factors, including their genetic makeup, life experiences, environment, and more.\n\nSince it’s a natural part of the human condition, anxiety is [not completely curable](https:\/\/www.healthline.com\/health\/anxiety\/does-anxiety-ever-go-away). But feeling anxious should be a temporary state that resolves when a stressor or trigger has passed.\n\nAnxiety is bound to make an appearance sometimes, such as when you’re giving a big presentation at work or when you have an acute health issue.\n\n[Anxiety disorders](https:\/\/www.healthline.com\/health\/anxiety-disorder-symptoms), on the other hand, are different from average feelings of anxiety. Anxiety disorders are marked by excessive, prolonged worrying. You might feel overwhelmed easily and be unable to stop feeling anxious.\n\nIf left untreated, anxiety disorders can worsen over time and negatively impact your quality of life.\n\nThis might look like:\n\n- avoiding personal or professional obligations\n- isolating yourself or [not wanting to go out](https:\/\/www.healthline.com\/health\/agoraphobia)\n- becoming [depressed](https:\/\/www.healthline.com\/health\/depression)\n- lower [self-esteem](https:\/\/www.healthline.com\/health\/self-esteem)\n- having [panic attacks](https:\/\/www.healthline.com\/health\/how-to-stop-a-panic-attack)\n\nIt’s important to recognize when anxiety has too much control over you and to seek help. There are ways to manage anxiety and keep it from running your life.\n\nAnxiety is an emotional state that involves feelings of worry, apprehension, and stress. As the [American Psychiatric Association](https:\/\/www.psychiatry.org\/patients-families\/anxiety-disorders\/what-are-anxiety-disorders) explains, anxiety usually involves being concerned about something happening in the future. This could be a specific event or an abstract fear.\n\nWhen you’re anxious, you can also have temporary [physical symptoms](https:\/\/www.healthline.com\/health\/physical-symptoms-of-anxiety), such as an increased heart rate and sweating.\n\nAnxiety is also a state of high alert when there’s a perceived threat or possibility of a threat. It serves an evolutionary purpose to keep us alert to danger and looking out for our self-preservation.\n\nIf your anxiety starts acting up all the time, it can make small stresses and situations feel like life or death. This can negatively affect your quality of life and may indicate an anxiety disorder.\n\nTypes of anxiety disorders include:\n\n- [generalized anxiety disorder (GAD)](https:\/\/www.healthline.com\/health\/anxiety\/generalized-anxiety-disorder)\n- [separation anxiety disorder](https:\/\/www.healthline.com\/health\/anxiety\/separation-anxiety)\n- [social anxiety disorder](https:\/\/www.healthline.com\/health\/anxiety\/social-phobia) (fear of going out, talking with people, socializing)\n- [panic disorder](https:\/\/www.healthline.com\/health\/panic-disorder) (recurrent panic attacks)\n- [phobias](https:\/\/www.healthline.com\/health\/phobia-simple-specific) (fear of certain things or situations)\n\nThese used to be classified as anxiety disorders but are now separate in the Diagnostic and Statistical Manual of Mental Disorders, 5th edition (DSM-5). The DSM-5 is the major resource used by healthcare professionals to diagnose mental health conditions.\n\nAnxiety disorders or anxiety caused by other mental health conditions can cause significant problems in daily life. They can impact your relationships and performance at work or school.\n\nSome [risk factors](https:\/\/www.nimh.nih.gov\/health\/topics\/anxiety-disorders) for developing an anxiety disorder or a related condition include:\n\n- exposure to significant stressful and negative events\n- family history of anxiety or other mental health conditions\n- health conditions such as [thyroid problems](https:\/\/www.healthline.com\/health\/common-thyroid-disorders) or [heart arrhythmia](https:\/\/www.healthline.com\/health\/arrhythmia)\n- having a [highly sensitive personality](https:\/\/www.healthline.com\/health\/mental-health\/what-its-like-highly-sensitive-person-hsp)\n- a tendency to be shy\n\nAnxiety disorders sometimes coexist with other conditions (comorbidities), such as [depression](https:\/\/www.healthline.com\/health\/mental-health\/depression-and-anxiety) or [substance use disorder](https:\/\/www.healthline.com\/health\/drug-abuse). When seeking care for your anxiety, it’s important to also address any other mental health conditions.\n\nThe following are common treatment options for anxiety. Many of these have been around for a while and are associated with significant improvements in quality of life.\n\nTalk therapy\n\nPsychotherapy, or [talk therapy](https:\/\/www.healthline.com\/health\/mental-health\/talk-therapy), involves one-on-one sessions with a therapist. You might meet with your therapist weekly, or more or less frequently, depending on your individual situation.\n\nTalk therapy is an umbrella term. Common forms of talk therapy include:\n\n- [cognitive behavioral therapy (CBT)](https:\/\/www.healthline.com\/health\/cognitive-behavioral-therapy)\n- [dialectical behavior therapy (DBT)](https:\/\/www.healthline.com\/health\/dbt)\n- acceptance and commitment therapy (ACT)\n- interpersonal therapy\n- family or couples therapy\n\nDuring talk therapy, you can speak openly about your anxieties and other concerns. Your therapist can help you identify problems and work on strategies to overcome them.\n\nTherapy can be a safe, judgment-free space to share whatever is troubling you and be yourself. Your therapist can also provide you with resources about other mental health treatment options.\n\nWe’ll overview two kinds of talk therapy commonly used for treating anxiety disorders: CBT and DBT.\n\nCognitive behavioral therapy\n\nCBT has been found to [be effective](https:\/\/www.ncbi.nlm.nih.gov\/labs\/pmc\/articles\/PMC4610618\/) in treating several types of anxiety disorders, including those linked to depression, phobias, and [obsessive compulsive disorder (OCD)](https:\/\/www.healthline.com\/health\/ocd\/social-signs). CBT is also associated with improved quality of life in people with anxiety.\n\nHere’s how it works:\n\n- CBT is based on the idea that thoughts, feelings, and behaviors are related. This form of therapy aims to help you change your [thought and behavior patterns](https:\/\/www.apa.org\/ptsd-guideline\/patients-and-families\/cognitive-behavioral) in a way that will be beneficial to you.\n- Usually, you and your therapist will agree on a number of sessions to help organize your treatment plan and structure goals.\n- CBT sessions will focus on specific problems and changing the way you think about and deal with them. You practice with your therapist and on your own in between sessions.\n\nOne common method of treating anxiety disorders is a type of CBT called [exposure therapy](https:\/\/www.healthline.com\/health\/exposure-therapy). This involves identifying the things that cause anxiety and then, in a safe and controlled setting, systematically exposing yourself to them. This could be virtual or in real life.\n\nAs you’re exposed to a stressful or feared situation in a safe setting, you begin to feel less anxious about it. This helps you manage a situation better next time it happens so anxiety is no longer running the show.\n\nDialectical behavior therapy\n\nDBT is an increasingly popular therapy for people with certain mental health conditions that can cause anxiety.\n\nSimilar to CBT, the focus of DBT is behavioral change. However, DBT provides additional focus on the development of coping skills and thinking patterns that can help regulate mood, emotions, and relationships. The idea is to tap into these coping skills when you feel anxious or in other distress.\n\nDBT programs are intensive and require a mix of one-on-one and group therapy sessions that meet weekly for several months.\n\nFor these reasons, DBT may be most helpful for those whose anxiety is severe and caused by serious mental health conditions such as [borderline personality disorder (BPD)](https:\/\/www.healthline.com\/health\/borderline-personality-disorder), [eating disorders](https:\/\/www.healthline.com\/nutrition\/common-eating-disorders), and substance use disorders.\n\nMedications\n\nWhen talk therapy or behavioral therapy is not enough to manage your anxiety, your doctor may talk with you about the possibility of taking [anti-anxiety medications](https:\/\/www.healthline.com\/health\/anxiety-drugs). Sometimes this category of medications is called [anxiolytics](https:\/\/www.healthline.com\/health\/anxiolytics).\n\nAnti-anxiety medications can also be prescribed by a [psychiatrist](https:\/\/www.healthline.com\/health\/mental-health\/what-is-the-difference-between-a-psychologist-and-a-psychiatrist).\n\nCommon types include:\n\n- [benzodiazepines](https:\/\/www.healthline.com\/health\/bipolar-disorder\/benzodiazepines)\n- [serotonin-norepinephrine reuptake inhibitors (SNRIs)](https:\/\/www.healthline.com\/health\/depression\/serotonin-norepinephrine-reuptake-inhibitors-snris)\n- [selective serotonin reuptake inhibitors (SSRIs)](https:\/\/www.healthline.com\/health\/depression\/selective-serotonin-reuptake-inhibitors-ssris)\n- [tricyclic antidepressants](https:\/\/www.healthline.com\/health\/depression\/tricyclic-antidepressants-tcas)\n\nWhen prescribed for anxiety, medications are typically combined with some type of talk therapy.\n\nBenzodiazepines are typically prescribed to be taken as needed. These medications are fast-acting, and have risk of addiction. Antidepressants, including both SNRIs and SSRIs, are for daily or chronic use, and can take time to achieve a therapeutic effect. Tricyclics are also used to treat OCD.\n\nAnxiety medications can have side effects and should always be taken as directed by your doctor. It may take more than one try to find the right medication for you.\n\nEven if you’ve learned how to manage anxiety, it’s a safe bet that you’ll experience some level of anxiety again in your lifetime.\n\nAnxiety may crop up in response to events such as:\n\n- [financial issues](https:\/\/www.healthline.com\/health-news\/ways-to-improve-financial-wellness-during-challenging-times)\n- [work stress](https:\/\/www.healthline.com\/health\/work-stress), including in a new job\n- trouble with interpersonal relationships\n- [fear of being alone](https:\/\/www.healthline.com\/health\/autophobia)\n- dealing with serious health issues\n- [loss of a loved one](https:\/\/www.healthline.com\/health\/mental-health\/therapy-for-grief)\n- major life changes, such as marriage or a move\n\nYour anxiety level is likely to fluctuate throughout your life, depending on what’s happening or what’s on your mind.\n\nRemember — anxiety is not inherently bad. It can help us be prepared for whatever comes our way. But when you’re feeling anxious all the time and feel unable to calm down, this is a cause for concern.\n\nChronic anxiety that is out of proportion to the stressor or situation may signify an anxiety disorder.\n\nWhen you feel anxious, it may help to acknowledge the fact that you’re anxious. If you can, try and take a step back and consider the situation. Identifying who or what is making you anxious can be a useful coping tool.\n\nDuring times of stress and alarm, it can help to remember that your feelings of anxiety should pass once the stressful event is over.\n\nHere are a few things you can do to help lower your anxiety in the moment:\n\n- Reach out to someone you trust for support. Sometimes, talking things through can help you gain calm and relieve anxious thoughts.\n- Set boundaries. Try to practice saying no to work or personal requests if you have too much on your plate.\n- Practice activities that might help calm or center you:\n  - [meditation](https:\/\/www.healthline.com\/health\/mental-health\/types-of-meditation)\n  - [yoga](https:\/\/www.healthline.com\/health\/anxiety\/yoga-for-anxiety)\n  - [deep breathing](https:\/\/www.healthline.com\/health\/breathing-exercises-for-anxiety)\n  - [going for a walk](https:\/\/www.healthline.com\/health\/benefits-of-walking)\n  - your favorite kind of exercise\n- Do something that helps you [relax](https:\/\/www.healthline.com\/health\/anxiety-exercises) physically:\n  - soaking in a warm bath\n  - playing soothing music\n  - enjoying [aromatherapy](https:\/\/www.healthline.com\/health\/anxiety\/essential-oils-for-anxiety)\n  - watching your favorite TV show or movie\n- If you practice CBT or DBT, try tapping into some of your distress coping tools, and try to mindfully redirect your behavior or attention.\n\nHere’s an introductory overview of some things you can do to help [reduce anxiety](https:\/\/www.healthline.com\/health\/mindfulness-tricks-to-reduce-anxiety) in the long term.\n\nGet regular exercise\n\nThe World Health Organization (WHO) recommends [at least 150 minutes](https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/physical-activity) of moderate exercise a week for most adults.\n\nA [2019 study](https:\/\/www.termedia.pl\/How-does-sport-affect-mental-health-An-investigation-into-the-relationship-of-leisure-time-physical-activity-with-depression-and-anxiety,129,33840,0,1.html) found that this amount of exercise can reduce symptoms of anxiety and depression.\n\nPractice mindfulness and meditation\n\n[Being mindful](https:\/\/www.healthline.com\/health\/mindfulness-based-stress-reduction) means stepping back, tuning out the unimportant, and paying attention to what’s happening in the moment. Mindfulness involves tuning into your surroundings and what’s going on inside you.\n\n[Meditation](https:\/\/www.healthline.com\/nutrition\/12-benefits-of-meditation) is the practice of training your mind to redirect your thoughts and channel your focus and awareness.\n\nThere are many types of meditation, and all of them require some practice. Many resources are readily available to help you get started.\n\nConsider downloading a [meditation app](https:\/\/www.healthline.com\/health\/mental-health\/top-meditation-iphone-android-apps) or taking a [meditation class](https:\/\/www.healthline.com\/health\/meditation-online) to help you learn. The techniques you learn in meditation can come in handy when coping with a stressful situation.\n\nPracticing meditation is associated with [multiple health benefits](https:\/\/www.healthline.com\/nutrition\/12-benefits-of-meditation), including improved sleep and lower stress.\n\nGet plenty of sleep\n\nGetting enough restful sleep is essential to your overall health and well-being. For adults, 7 to 8 hours of sleep a night is ideal.\n\n[2020 research](https:\/\/www.nature.com\/articles\/s41562-019-0754-8) connects lack of sleep with elevated daytime anxiety. The National Institutes of Health (NIH) reports there are many [other adverse effects](https:\/\/www.nhlbi.nih.gov\/health-topics\/sleep-deprivation-and-deficiency), too:\n\n- In children, hyperactivity can occur.\n- In adults, feeling cranky, exhausted, and moody is common.\n- Both children and adults may experience trouble focusing.\n\nSome people have [insomnia](https:\/\/www.healthline.com\/health\/insomnia) and are chronically under-sleeping, or have health conditions that affect sleep.\n\nHere are some tips and resources for prioritizing a good night’s sleep:\n\n- [Tools and Tricks to Calm Your Anxiety and (Finally) Get Some Sleep](https:\/\/www.healthline.com\/health\/mental-health\/tools-and-tricks-to-calm-your-anxiety-and-actually-get-some-sleep)\n- [10 Reasons to Get More Sleep](https:\/\/www.healthline.com\/nutrition\/10-reasons-why-good-sleep-is-important)\n- [10 Healthy Sleep Hygiene Habits](https:\/\/www.healthline.com\/health\/sleep-hygiene)\n\nEat well\n\nA varied and nutritious diet is one of the most important things you can do for your physical and mental health. This includes avoiding foods you are [allergic or sensitive](https:\/\/www.healthline.com\/health\/allergies\/food-allergy-sensitivity-difference) to, which cause inflammation in your body.\n\nAlways reach out to a dietitian, nutritionist, or your primary care doctor before making substantial dietary changes.\n\n[Limiting intake of certain foods](https:\/\/www.dietaryguidelines.gov\/figures-infographics) is also important to reducing the risk of health conditions like heart disease and diabetes. It can help make sure you maintain healthy energy levels and get all the nutrients your body needs to function.\n\nTry to consume the following in moderation:\n\n- sugar\n- alcohol\n- caffeine\n- sodium\n\nThe [MyPlate resource](https:\/\/www.nutrition.gov\/topics\/basic-nutrition\/myplate-resources) from the United States Department of Agriculture (USDA) can help you assess your current diet and identify which foods to include.\n\nCertain foods have been associated with [helping reduce anxiety](https:\/\/www.healthline.com\/nutrition\/6-foods-that-reduce-anxiety) and other mental health issues. These foods include:\n\n- [green tea](https:\/\/www.healthline.com\/nutrition\/top-10-evidence-based-health-benefits-of-green-tea)\n- [dark chocolate](https:\/\/www.healthline.com\/nutrition\/7-health-benefits-dark-chocolate)\n- [salmon](https:\/\/www.healthline.com\/nutrition\/11-benefits-of-salmon)\n- [yogurt](https:\/\/www.healthline.com\/nutrition\/foods\/yogurt)\n\nStay socially engaged and get support\n\nPrioritize maintaining a strong social network. This could look like a small group of close, trusted friends or a wider net. Social interactions can distract you from your own stressors and give you someone to turn to when you need to talk.\n\nSpending time with friends and family who you feel safe and comfortable around can help limit social anxiety. It can also provide a safe space to share feelings and stresses to prevent them from building up inside you.\n\nYou might also find it helpful to connect with others who are dealing with anxiety. You’re not limited to in-person connection, either. You can reach out online, on the phone, or through video chat.\n\nThere are many ways to treat anxiety that exist outside traditional medicine. These may not work for everyone, and not all of them are backed with research. However, it can be empowering to explore your options, and you might just discover a new approach that helps.\n\nAcupuncture\n\nUse of [acupuncture](https:\/\/www.healthline.com\/health\/dry-needling-vs-acupuncture) to help anxiety is growing in popularity. Acupuncture is an ancient Chinese therapy [traced](https:\/\/www.ncbi.nlm.nih.gov\/labs\/pmc\/articles\/PMC4104560\/#:~:text=The%20ancient%20practice%20of%20acupuncture%20started%20in%20China%20approximately%203000%20years%20ago.&text=The%20first%20documentation%20of%20acupuncture,dates%20back%20to%20100%20BCE.)[back](https:\/\/www.ncbi.nlm.nih.gov\/labs\/pmc\/articles\/PMC4104560\/#:~:text=The%20ancient%20practice%20of%20acupuncture%20started%20in%20China%20approximately%203000%20years%20ago.&text=The%20first%20documentation%20of%20acupuncture,dates%20back%20to%20100%20BCE.) thousands of years.\n\nDuring an acupuncture session, a practitioner will insert tiny, thin needles into pressure points on your body. Putting pressure on these points is thought to balance the body’s systems, reducing pain and stress.\n\n[2018 research](https:\/\/pubmed.ncbi.nlm.nih.gov\/29705474\/) suggests acupuncture may be a safe and effective alternative way to alleviate anxiety. However, experts agree more research is needed to determine its efficacy.\n\nMassage\n\n[Massage](https:\/\/www.healthline.com\/health\/types-of-massage) is the practice of using hands, pressure, and touch to ease pain and stress in the body. There are many types of massage, and often a license is required to operate as a masseuse.\n\nPopular types of massage are:\n\n- [Swedish massage](https:\/\/www.healthline.com\/health\/benefits-of-swedish-massage)\n- shiatsu massage\n- sports massage\n- trigger point therapy\n\n[2014 research](https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1744388113000753) on patients who have undergone heart surgery suggests massage is an effective way to significantly reduce health-related anxiety.\n\nAnimal-assisted therapy\n\n[Animal-assisted (pet) therapy](https:\/\/www.healthline.com\/health\/pet-therapy) is a type of therapy that incorporates the human-animal bond into a person’s mental health treatment plan. Increasingly, animal-assisted therapy is offered by mental health practitioners.\n\nCommon therapy animals include:\n\n- dogs\n- cats\n- horses\n- pigs\n\nDuring animal-assisted therapy, you may be paired up with a dog, cat, horse, pig, or other animal. You may interact with this animal during therapy sessions, or you may receive a recommendation for a service animal, such as one used for emotional or medical support.\n\nResearchers have found [numerous benefits](https:\/\/www.ncbi.nlm.nih.gov\/labs\/pmc\/articles\/PMC7185850\/) of animal-assisted therapy, such as:\n\n- feeling less alone\n- feeling more comfortable in social situations\n- higher self-esteem\n- lower overall feelings of anxiety\n\nLight therapy\n\nGetting enough sunlight, which contains [vitamin D](https:\/\/www.healthline.com\/nutrition\/best-vitamin-d-supplements), is important to your overall health.\n\n[Lack of proper sunlight](https:\/\/www.ncbi.nlm.nih.gov\/labs\/pmc\/articles\/PMC7400257\/) is associated with many adverse health effects, which can in turn affect stress and anxiety levels. Associated conditions include:\n\n- [type 1 diabetes](https:\/\/www.healthline.com\/health\/type-1-diabetes-causes-symtoms-treatments)\n- [hypertension](https:\/\/www.healthline.com\/health\/high-blood-pressure-hypertension) (high blood pressure)\n- [certain types of cancer](https:\/\/www.healthline.com\/health\/cancer)\n- [asthma](https:\/\/www.healthline.com\/health\/asthma)\n- [Alzheimer‘s disease](https:\/\/www.healthline.com\/health\/alzheimers-disease)\n\nPrioritizing getting enough sunlight can boost your mood and energy, which can reduce anxious feelings. When getting sunlight, be sure to wear adequate sun protection, including [sunscreen](https:\/\/www.healthline.com\/health\/best-sunscreen) and sunglasses.\n\nArtificial light therapies are increasingly common and have been associated with numerous health benefits. However, some still remain controversial, and not all experts agree they work.\n\nLight therapy may involve different colored beams (often red or blue) and is organized into timed sessions.\n\nVarious light therapies target:\n\n- [depression](https:\/\/www.healthline.com\/health\/depression\/light-therapy)\n- [moods](https:\/\/www.healthline.com\/health\/mental-health\/the-mood-boosting-benefits-of-color-therapy#_noHeaderPrefixedContent)\n- [migraine](https:\/\/www.healthline.com\/health\/green-light-for-migraines)\n- [skin problems](https:\/\/www.healthline.com\/health\/beauty-skin-care\/led-light-therapy)\n- [wound healing](https:\/\/www.healthline.com\/health\/red-light-therapy)\n\nA [2018 study](https:\/\/www.cambridge.org\/core\/journals\/the-british-journal-of-psychiatry\/article\/bright-light-therapy-for-symptoms-of-anxiety-and-depression-in-focal-epilepsy-randomised-controlled-trial\/84A65A52BEE43881D737F0DB38C98C7E) of 58 epilepsy patients found daily [light therapy](https:\/\/www.healthline.com\/health\/depression\/light-therapy) was useful for reducing their anxiety and depression.\n\nMusic therapy\n\nFor many people, [music therapy](https:\/\/www.healthline.com\/health\/sound-healing) may be a helpful way to alleviate or prevent feelings of anxiety. Throughout human history, music has been used to soothe, energize, and inspire.\n\n[Music therapists](https:\/\/www.musictherapy.org\/) are experts in teaching people how to use music to benefit their mental health.\n\nMusic therapy can look like:\n\n- listening to music on your own\n- working with a music therapist in individual sessions toward specific goals\n- learning a new instrument, playing or composing music\n\n- lowering heart rate\n- helping with sleep\n- pain relief\n- reducing anxiety\n- lowering cortisol levels\n- improving mental health\n\nThough the following natural remedies have been linked to diminished anxiety in some studies, more research is needed to prove a definitive helpful connection. However, many home remedies for anxiety and mood disorders have long been popular and have a lot of anecdotal support.\n\nIt’s important to consult a doctor before starting any of the following natural remedies, especially if you have preexisting health conditions or are on medication. Natural remedies for anxiety include:\n\n- [CBD](https:\/\/www.healthline.com\/cbd\/types-of-cbd) (comes in various forms)\n- chamomile ([including tea](https:\/\/www.healthline.com\/nutrition\/5-benefits-of-chamomile-tea) and oil)\n- [magnesium](https:\/\/www.healthline.com\/nutrition\/magnesium-benefits)\n- [valerian root](https:\/\/www.healthline.com\/health\/valerian-root-benefits)\n- [lemon balm](https:\/\/www.healthline.com\/health\/lemon-balm-uses)\n\nEveryone experiences anxiety at one time or another. Anxiety usually goes away once the triggering event is over, but it may reoccur depending on your life circumstances.\n\nAn anxiety disorder can become a long-term condition. If left untreated, anxiety disorders can worsen and substantially disrupt your life. Anxiety has been linked to an increased incidence of depression and substance use disorders, among other health complications.\n\nWhile you may not be able to banish anxiety forever from your life, anxiety disorders can be treated and managed with traditional and alternative therapies.\n\nThese include:\n\n- behavioral therapies\n- talk therapy\n- medication\n- lifestyle changes\n\nNot all treatment options will work for everyone, and you may have to explore a few to find one that’s right for you.\n\nYou don’t have to deal with anxiety alone. If your anxiety feels overwhelming or unmanageable, reach out to a healthcare or mental health professional for help. You don’t have to handle anxiety on your own, and you deserve care and support.\n\n“”","meta_canonical":null}

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Property	Value
URL	https://www.healthline.com/health/anxiety/does-anxiety-ever-go-away
Last Crawled	2026-02-07 16:09:11 (2 months ago)
First Indexed	2020-12-22 15:47:55 (5 years ago)
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Meta Title	Anxiety and Anxiety Disorders: Is There a Cure?
Meta Description	Anxiety is part of being human. It comes and goes, especially in times of stress. If it becomes overwhelming and chronic, it may indicate an anxiety disorder.
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Boilerpipe Text	Anxiety is the body’s natural response to stress, perceived threats, and fear. Anxiety usually goes away once the threat or stressor passes and your system calms down. However, if you have an anxiety disorder, anxiety can linger beyond the triggering event and become out of proportion. Chronic (long-term) or severe anxiety can seriously impair your daily functioning. While you can’t banish anxiety altogether, anxiety and anxiety disorders can be treated and managed. We’ll go over what distinguishes anxiety disorders from standard anxiety, risk factors, treatment options, and more. A person’s tendency toward anxiety is determined by several factors, including their genetic makeup, life experiences, environment, and more. Since it’s a natural part of the human condition, anxiety is not completely curable . But feeling anxious should be a temporary state that resolves when a stressor or trigger has passed. Anxiety is bound to make an appearance sometimes, such as when you’re giving a big presentation at work or when you have an acute health issue. Anxiety disorders , on the other hand, are different from average feelings of anxiety. Anxiety disorders are marked by excessive, prolonged worrying. You might feel overwhelmed easily and be unable to stop feeling anxious. If left untreated, anxiety disorders can worsen over time and negatively impact your quality of life. This might look like: avoiding personal or professional obligations isolating yourself or not wanting to go out becoming depressed lower self-esteem having panic attacks It’s important to recognize when anxiety has too much control over you and to seek help. There are ways to manage anxiety and keep it from running your life. Anxiety is an emotional state that involves feelings of worry, apprehension, and stress. As the American Psychiatric Association explains, anxiety usually involves being concerned about something happening in the future. This could be a specific event or an abstract fear. When you’re anxious, you can also have temporary physical symptoms , such as an increased heart rate and sweating. Anxiety is also a state of high alert when there’s a perceived threat or possibility of a threat. It serves an evolutionary purpose to keep us alert to danger and looking out for our self-preservation. If your anxiety starts acting up all the time, it can make small stresses and situations feel like life or death. This can negatively affect your quality of life and may indicate an anxiety disorder. Types of anxiety disorders include: generalized anxiety disorder (GAD) separation anxiety disorder social anxiety disorder (fear of going out, talking with people, socializing) panic disorder (recurrent panic attacks) phobias (fear of certain things or situations) These used to be classified as anxiety disorders but are now separate in the Diagnostic and Statistical Manual of Mental Disorders, 5th edition (DSM-5). The DSM-5 is the major resource used by healthcare professionals to diagnose mental health conditions. Anxiety disorders or anxiety caused by other mental health conditions can cause significant problems in daily life. They can impact your relationships and performance at work or school. Some risk factors for developing an anxiety disorder or a related condition include: exposure to significant stressful and negative events family history of anxiety or other mental health conditions health conditions such as thyroid problems or heart arrhythmia having a highly sensitive personality a tendency to be shy Anxiety disorders sometimes coexist with other conditions (comorbidities), such as depression or substance use disorder . When seeking care for your anxiety, it’s important to also address any other mental health conditions. The following are common treatment options for anxiety. Many of these have been around for a while and are associated with significant improvements in quality of life. Talk therapy Psychotherapy, or talk therapy , involves one-on-one sessions with a therapist. You might meet with your therapist weekly, or more or less frequently, depending on your individual situation. Talk therapy is an umbrella term. Common forms of talk therapy include: cognitive behavioral therapy (CBT) dialectical behavior therapy (DBT) acceptance and commitment therapy (ACT) interpersonal therapy family or couples therapy During talk therapy, you can speak openly about your anxieties and other concerns. Your therapist can help you identify problems and work on strategies to overcome them. Therapy can be a safe, judgment-free space to share whatever is troubling you and be yourself. Your therapist can also provide you with resources about other mental health treatment options. We’ll overview two kinds of talk therapy commonly used for treating anxiety disorders: CBT and DBT. Cognitive behavioral therapy CBT has been found to be effective in treating several types of anxiety disorders, including those linked to depression, phobias, and obsessive compulsive disorder (OCD) . CBT is also associated with improved quality of life in people with anxiety. Here’s how it works: CBT is based on the idea that thoughts, feelings, and behaviors are related. This form of therapy aims to help you change your thought and behavior patterns in a way that will be beneficial to you. Usually, you and your therapist will agree on a number of sessions to help organize your treatment plan and structure goals. CBT sessions will focus on specific problems and changing the way you think about and deal with them. You practice with your therapist and on your own in between sessions. One common method of treating anxiety disorders is a type of CBT called exposure therapy . This involves identifying the things that cause anxiety and then, in a safe and controlled setting, systematically exposing yourself to them. This could be virtual or in real life. As you’re exposed to a stressful or feared situation in a safe setting, you begin to feel less anxious about it. This helps you manage a situation better next time it happens so anxiety is no longer running the show. Dialectical behavior therapy DBT is an increasingly popular therapy for people with certain mental health conditions that can cause anxiety. Similar to CBT, the focus of DBT is behavioral change. However, DBT provides additional focus on the development of coping skills and thinking patterns that can help regulate mood, emotions, and relationships. The idea is to tap into these coping skills when you feel anxious or in other distress. DBT programs are intensive and require a mix of one-on-one and group therapy sessions that meet weekly for several months. For these reasons, DBT may be most helpful for those whose anxiety is severe and caused by serious mental health conditions such as borderline personality disorder (BPD) , eating disorders , and substance use disorders. Medications When talk therapy or behavioral therapy is not enough to manage your anxiety, your doctor may talk with you about the possibility of taking anti-anxiety medications . Sometimes this category of medications is called anxiolytics . Anti-anxiety medications can also be prescribed by a psychiatrist . Common types include: benzodiazepines serotonin-norepinephrine reuptake inhibitors (SNRIs) selective serotonin reuptake inhibitors (SSRIs) tricyclic antidepressants When prescribed for anxiety, medications are typically combined with some type of talk therapy. Benzodiazepines are typically prescribed to be taken as needed. These medications are fast-acting, and have risk of addiction. Antidepressants, including both SNRIs and SSRIs, are for daily or chronic use, and can take time to achieve a therapeutic effect. Tricyclics are also used to treat OCD. Anxiety medications can have side effects and should always be taken as directed by your doctor. It may take more than one try to find the right medication for you. Even if you’ve learned how to manage anxiety, it’s a safe bet that you’ll experience some level of anxiety again in your lifetime. Anxiety may crop up in response to events such as: financial issues work stress , including in a new job trouble with interpersonal relationships fear of being alone dealing with serious health issues loss of a loved one major life changes, such as marriage or a move Your anxiety level is likely to fluctuate throughout your life, depending on what’s happening or what’s on your mind. Remember — anxiety is not inherently bad. It can help us be prepared for whatever comes our way. But when you’re feeling anxious all the time and feel unable to calm down, this is a cause for concern. Chronic anxiety that is out of proportion to the stressor or situation may signify an anxiety disorder. When you feel anxious, it may help to acknowledge the fact that you’re anxious. If you can, try and take a step back and consider the situation. Identifying who or what is making you anxious can be a useful coping tool. During times of stress and alarm, it can help to remember that your feelings of anxiety should pass once the stressful event is over. Here are a few things you can do to help lower your anxiety in the moment: Reach out to someone you trust for support. Sometimes, talking things through can help you gain calm and relieve anxious thoughts. Set boundaries. Try to practice saying no to work or personal requests if you have too much on your plate. Practice activities that might help calm or center you: meditation yoga deep breathing going for a walk your favorite kind of exercise Do something that helps you relax physically: soaking in a warm bath playing soothing music enjoying aromatherapy watching your favorite TV show or movie If you practice CBT or DBT, try tapping into some of your distress coping tools, and try to mindfully redirect your behavior or attention. Here’s an introductory overview of some things you can do to help reduce anxiety in the long term. Get regular exercise The World Health Organization (WHO) recommends at least 150 minutes of moderate exercise a week for most adults. A 2019 study found that this amount of exercise can reduce symptoms of anxiety and depression. Practice mindfulness and meditation Being mindful means stepping back, tuning out the unimportant, and paying attention to what’s happening in the moment. Mindfulness involves tuning into your surroundings and what’s going on inside you. Meditation is the practice of training your mind to redirect your thoughts and channel your focus and awareness. There are many types of meditation, and all of them require some practice. Many resources are readily available to help you get started. Consider downloading a meditation app or taking a meditation class to help you learn. The techniques you learn in meditation can come in handy when coping with a stressful situation. Practicing meditation is associated with multiple health benefits , including improved sleep and lower stress. Get plenty of sleep Getting enough restful sleep is essential to your overall health and well-being. For adults, 7 to 8 hours of sleep a night is ideal. 2020 research connects lack of sleep with elevated daytime anxiety. The National Institutes of Health (NIH) reports there are many other adverse effects , too: In children, hyperactivity can occur. In adults, feeling cranky, exhausted, and moody is common. Both children and adults may experience trouble focusing. Some people have insomnia and are chronically under-sleeping, or have health conditions that affect sleep. Here are some tips and resources for prioritizing a good night’s sleep: Tools and Tricks to Calm Your Anxiety and (Finally) Get Some Sleep 10 Reasons to Get More Sleep 10 Healthy Sleep Hygiene Habits Eat well A varied and nutritious diet is one of the most important things you can do for your physical and mental health. This includes avoiding foods you are allergic or sensitive to, which cause inflammation in your body. Always reach out to a dietitian, nutritionist, or your primary care doctor before making substantial dietary changes. Limiting intake of certain foods is also important to reducing the risk of health conditions like heart disease and diabetes. It can help make sure you maintain healthy energy levels and get all the nutrients your body needs to function. Try to consume the following in moderation: sugar alcohol caffeine sodium The MyPlate resource from the United States Department of Agriculture (USDA) can help you assess your current diet and identify which foods to include. Certain foods have been associated with helping reduce anxiety and other mental health issues. These foods include: green tea dark chocolate salmon yogurt Stay socially engaged and get support Prioritize maintaining a strong social network. This could look like a small group of close, trusted friends or a wider net. Social interactions can distract you from your own stressors and give you someone to turn to when you need to talk. Spending time with friends and family who you feel safe and comfortable around can help limit social anxiety. It can also provide a safe space to share feelings and stresses to prevent them from building up inside you. You might also find it helpful to connect with others who are dealing with anxiety. You’re not limited to in-person connection, either. You can reach out online, on the phone, or through video chat. There are many ways to treat anxiety that exist outside traditional medicine. These may not work for everyone, and not all of them are backed with research. However, it can be empowering to explore your options, and you might just discover a new approach that helps. Acupuncture Use of acupuncture to help anxiety is growing in popularity. Acupuncture is an ancient Chinese therapy traced back thousands of years. During an acupuncture session, a practitioner will insert tiny, thin needles into pressure points on your body. Putting pressure on these points is thought to balance the body’s systems, reducing pain and stress. 2018 research suggests acupuncture may be a safe and effective alternative way to alleviate anxiety. However, experts agree more research is needed to determine its efficacy. Massage Massage is the practice of using hands, pressure, and touch to ease pain and stress in the body. There are many types of massage, and often a license is required to operate as a masseuse. Popular types of massage are: Swedish massage shiatsu massage sports massage trigger point therapy 2014 research on patients who have undergone heart surgery suggests massage is an effective way to significantly reduce health-related anxiety. Animal-assisted therapy Animal-assisted (pet) therapy is a type of therapy that incorporates the human-animal bond into a person’s mental health treatment plan. Increasingly, animal-assisted therapy is offered by mental health practitioners. Common therapy animals include: dogs cats horses pigs During animal-assisted therapy, you may be paired up with a dog, cat, horse, pig, or other animal. You may interact with this animal during therapy sessions, or you may receive a recommendation for a service animal, such as one used for emotional or medical support. Researchers have found numerous benefits of animal-assisted therapy, such as: feeling less alone feeling more comfortable in social situations higher self-esteem lower overall feelings of anxiety Light therapy Getting enough sunlight, which contains vitamin D , is important to your overall health. Lack of proper sunlight is associated with many adverse health effects, which can in turn affect stress and anxiety levels. Associated conditions include: type 1 diabetes hypertension (high blood pressure) certain types of cancer asthma Alzheimer‘s disease Prioritizing getting enough sunlight can boost your mood and energy, which can reduce anxious feelings. When getting sunlight, be sure to wear adequate sun protection, including sunscreen and sunglasses. Artificial light therapies are increasingly common and have been associated with numerous health benefits. However, some still remain controversial, and not all experts agree they work. Light therapy may involve different colored beams (often red or blue) and is organized into timed sessions. Various light therapies target: depression moods migraine skin problems wound healing A 2018 study of 58 epilepsy patients found daily light therapy was useful for reducing their anxiety and depression. Music therapy For many people, music therapy may be a helpful way to alleviate or prevent feelings of anxiety. Throughout human history, music has been used to soothe, energize, and inspire. Music therapists are experts in teaching people how to use music to benefit their mental health. Music therapy can look like: listening to music on your own working with a music therapist in individual sessions toward specific goals learning a new instrument, playing or composing music lowering heart rate helping with sleep pain relief reducing anxiety lowering cortisol levels improving mental health Though the following natural remedies have been linked to diminished anxiety in some studies, more research is needed to prove a definitive helpful connection. However, many home remedies for anxiety and mood disorders have long been popular and have a lot of anecdotal support. It’s important to consult a doctor before starting any of the following natural remedies, especially if you have preexisting health conditions or are on medication. Natural remedies for anxiety include: CBD (comes in various forms) chamomile ( including tea and oil) magnesium valerian root lemon balm Everyone experiences anxiety at one time or another. Anxiety usually goes away once the triggering event is over, but it may reoccur depending on your life circumstances. An anxiety disorder can become a long-term condition. If left untreated, anxiety disorders can worsen and substantially disrupt your life. Anxiety has been linked to an increased incidence of depression and substance use disorders, among other health complications. While you may not be able to banish anxiety forever from your life, anxiety disorders can be treated and managed with traditional and alternative therapies. These include: behavioral therapies talk therapy medication lifestyle changes Not all treatment options will work for everyone, and you may have to explore a few to find one that’s right for you. You don’t have to deal with anxiety alone. If your anxiety feels overwhelming or unmanageable, reach out to a healthcare or mental health professional for help. You don’t have to handle anxiety on your own, and you deserve care and support. “”
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[Grounding Techniques](https://www.healthline.com/health/grounding-techniques) - [Stop a Panic Attack](https://www.healthline.com/health/how-to-stop-a-panic-attack) - [Overthinking](https://www.healthline.com/health/how-to-stop-overthinking) - [Marijuana](https://www.healthline.com/health/marijuana-and-anxiety) - [Pre-Menstruation](https://www.healthline.com/health/anxiety-before-period) - [Tips to Stop Worrying](https://www.healthline.com/health/anxiety/catastrophizing) - [Acupuncture](https://www.healthline.com/health/acupuncture-for-anxiety) - [Anxiety at Night](https://www.healthline.com/health/anxiety/anxiety-at-night) - [Separation from Partner](https://www.healthline.com/health/anxiety/separation-anxiety-from-boyfriend) - [Post-Breakup](https://www.healthline.com/health/mental-health/anxiety-after-breakup) - ### Prognosis Prognosis #### Related Articles - [Outlook](https://www.healthline.com/health/anxiety/does-anxiety-ever-go-away) - ### Related Conditions Related Conditions #### Related Articles - [Nervous Breakdown](https://www.healthline.com/health/mental-health/nervous-breakdown) - [ADHD](https://www.healthline.com/health/adhd-and-anxiety) - [Insomnia](https://www.healthline.com/health/anxiety-insomnia) - [Social Anxiety and Introversion](https://www.healthline.com/health/anxiety/introvert-vs-social-anxiety) - [Social Anxiety and Autism](https://www.healthline.com/health/autism/social-anxiety-vs-autism) - [GERD](https://www.healthline.com/health/gerd-and-anxiety) - [Depression](https://www.healthline.com/health/mental-health/depression-and-anxiety) - [Stress](https://www.healthline.com/health/stress-and-anxiety) - [Vs. Paranoia](https://www.healthline.com/health/paranoia-vs-anxiety) - [Panic Attack vs. Anxiety Attack](https://www.healthline.com/health/panic-attack-vs-anxiety-attack) - ### Symptoms Symptoms #### Related Articles - [Symptoms](https://www.healthline.com/health/anxiety-disorder-symptoms) - [Numb and Tingly](https://www.healthline.com/health/anxiety-numbness) - [Sore Throat](https://www.healthline.com/health/anxiety-sore-throat) - [Itching](https://www.healthline.com/health/anxiety/anxiety-and-itching) - [Sweating](https://www.healthline.com/health/diagnosing-hyperhidrosis/depression-and-anxiety) - [Dry Mouth](https://www.healthline.com/health/dry-mouth-anxiety) - [Loss of Appetite](https://www.healthline.com/health/mental-health/anxiety-lose-appetite) - [Headaches](https://www.healthline.com/health/headache/anxiety-headaches) - [Shaking](https://www.healthline.com/health/anxiety-shaking) - [Chest Pain](https://www.healthline.com/health/anxiety/anxiety-chest-pain) - [Nausea](https://www.healthline.com/health/anxiety/anxiety-nausea) - [Heart Palpitations](https://www.healthline.com/health/anxiety/can-anxiety-cause-heart-palpitations) - [Tiredness](https://www.healthline.com/health/anxiety/can-having-anxiety-make-you-feel-tired) - [Effects on the Body](https://www.healthline.com/health/anxiety/effects-on-body) - [Brain Fog](https://www.healthline.com/health/brain-fog-anxiety) - [Depersonalization](https://www.healthline.com/health/mental-health/coping-with-depersonalization) - [Physical Symptoms](https://www.healthline.com/health/physical-symptoms-of-anxiety) - ### Treatment Treatment #### Related Hub [![Therapy](https://media.post.rvohealth.io/wp-content/uploads/2025/04/mental-well-being-navigating-therapy.png)Therapy Resources for finding and receiving therapy](https://www.healthline.com/mental-health/treatment) #### Related Articles - [Types of Doctors](https://www.healthline.com/health/anxiety-doctors) - [Medications](https://www.healthline.com/health/anxiety-drugs) - [Benadryl](https://www.healthline.com/health/anxiety/benadryl-for-anxiety) - [Ketamine Therapy](https://www.healthline.com/health/anxiety/ketamine-for-anxiety) - [Promethazine](https://www.healthline.com/health/anxiety/promethazine-for-anxiety) - [Prozac](https://www.healthline.com/health/anxiety/prozac-for-anxiety) - [Cognitive Behavioral Therapy (CBT)](https://www.healthline.com/health/anxiety/social-anxiety-disorder-cognitive-behavioral-therapy) - [Social Anxiety Treatment](https://www.healthline.com/health/anxiety/social-anxiety-treatment) - [Beta-Blockers](https://www.healthline.com/health/beta-blockers-for-anxiety) - [Trazodone](https://www.healthline.com/health/mental-health/trazodone-for-anxiety) - [How to Find a Therapist](https://www.healthline.com/health/how-to-find-a-therapist) - [How to Find Mental Health Services](https://www.healthline.com/health/mental-health/mental-health-services) - [Online Psychiatrist Platforms](https://www.healthline.com/health/mental-health/online-psychiatrist) - [Low Cost and Free Online Therapy](https://www.healthline.com/health/mental-health/online-therapist-for-free) - [Online Therapy with Insurance](https://www.healthline.com/health/mental-health/online-therapy-that-takes-insurance) - [Talk Therapy](https://www.healthline.com/health/mental-health/talk-therapy) - [Online Therapy Services](https://www.healthline.com/health/our-top-10-online-therapy-picks) - [Affordable Online Therapy](https://www.healthline.com/health/therapy-for-every-budget) - ### Types Types #### Related Articles - [Generalized Anxiety](https://www.healthline.com/health/anxiety/generalized-anxiety-disorder) - [Social Anxiety](https://www.healthline.com/health/anxiety/social-phobia) - [Anticipatory Anxiety](https://www.healthline.com/health/anticipatory-anxiety) - [Money Anxiety](https://www.healthline.com/health/anxiety/money-anxiety) - [Subconscious Anxiety](https://www.healthline.com/health/anxiety/subconscious-anxiety) - [Travel Anxiety](https://www.healthline.com/health/anxiety/travel-anxiety) - [Workplace Anxiety](https://www.healthline.com/health/anxiety/workplace-anxiety) - [Food Anxiety](https://www.healthline.com/health/eating-disorders/anxiety-about-food) - [Gym Anxiety](https://www.healthline.com/health/fitness/gym-anxiety) - [Hypochondria](https://www.healthline.com/health/health-anxiety) - [Time Anxiety](https://www.healthline.com/health/mental-health/time-anxiety) - [In the Morning](https://www.healthline.com/health/morning-anxiety) - [School Anxiety](https://www.healthline.com/health/school-anxiety) - [Separation Anxiety in Adults](https://www.healthline.com/health/separation-anxiety-in-adults) - [Sports Anxiety](https://www.healthline.com/health/sports-performance-anxiety) # Can Anxiety Be Cured? ![](https://i0.wp.com/post.healthline.com/wp-content/uploads/2023/10/Bethany-Juby-Headshot-New-500x500-Bio.png?w=105&h=105) [Medically reviewed]() by [Bethany Juby, PsyD]() — Written by [Ann Pietrangelo]() and [Erica Cirino]() — [Updated on June 12, 2025]() - [Does anxiety ever go away?](https://www.healthline.com/health/anxiety/does-anxiety-ever-go-away#does-anxiety-ever-go-away) - [Definition](https://www.healthline.com/health/anxiety/does-anxiety-ever-go-away#definition) - [Anxiety disorder](https://www.healthline.com/health/anxiety/does-anxiety-ever-go-away#anxiety-disorder) - [Treatment](https://www.healthline.com/health/anxiety/does-anxiety-ever-go-away#treatment) - [Why anxiety returns](https://www.healthline.com/health/anxiety/does-anxiety-ever-go-away#why-anxiety-returns) - [Self-care tips](https://www.healthline.com/health/anxiety/does-anxiety-ever-go-away#self-care-tips) - [Alternative treatment options](https://www.healthline.com/health/anxiety/does-anxiety-ever-go-away#alternative-treatment-options) - [Natural remedies](https://www.healthline.com/health/anxiety/does-anxiety-ever-go-away#natural-remedies) - [Outlook](https://www.healthline.com/health/anxiety/does-anxiety-ever-go-away#outlook) ### Key takeaways • While anxiety is a natural response to stress and fear, anxiety disorders are different and are marked by excessive, prolonged worrying that can significantly impact your quality of life, including avoiding personal/professional obligations, isolation, depression, and lower self-esteem. • Talk therapy and medications are effective treatments, with cognitive behavioral therapy (CBT) being particularly successful in treating several types of anxiety disorders, including those linked to depression, phobias, and OCD. • Over 31% of U.S. adults will experience an anxiety disorder at some point in their lives, with prevalence being higher in females. Anxiety is the body’s natural response to stress, perceived threats, and fear. Anxiety usually goes away once the threat or stressor passes and your system calms down. However, if you have an anxiety disorder, anxiety can linger beyond the triggering event and become out of proportion. Chronic (long-term) or severe anxiety can seriously impair your daily functioning. While you can’t banish anxiety altogether, anxiety and anxiety disorders can be treated and managed. We’ll go over what distinguishes anxiety disorders from standard anxiety, risk factors, treatment options, and more. ## [Does anxiety ever really go away?]() A person’s tendency toward [anxiety](https://www.healthline.com/health/anxiety) is determined by several factors, including their genetic makeup, life experiences, environment, and more. Since it’s a natural part of the human condition, anxiety is [not completely curable](https://www.healthline.com/health/anxiety/does-anxiety-ever-go-away). But feeling anxious should be a temporary state that resolves when a stressor or trigger has passed. Anxiety is bound to make an appearance sometimes, such as when you’re giving a big presentation at work or when you have an acute health issue. [Anxiety disorders](https://www.healthline.com/health/anxiety-disorder-symptoms), on the other hand, are different from average feelings of anxiety. Anxiety disorders are marked by excessive, prolonged worrying. You might feel overwhelmed easily and be unable to stop feeling anxious. If left untreated, anxiety disorders can worsen over time and negatively impact your quality of life. This might look like: - avoiding personal or professional obligations - isolating yourself or [not wanting to go out](https://www.healthline.com/health/agoraphobia) - becoming [depressed](https://www.healthline.com/health/depression) - lower [self-esteem](https://www.healthline.com/health/self-esteem) - having [panic attacks](https://www.healthline.com/health/how-to-stop-a-panic-attack) It’s important to recognize when anxiety has too much control over you and to seek help. There are ways to manage anxiety and keep it from running your life. ## [What is anxiety?]() Anxiety is an emotional state that involves feelings of worry, apprehension, and stress. As the [American Psychiatric Association](https://www.psychiatry.org/patients-families/anxiety-disorders/what-are-anxiety-disorders) explains, anxiety usually involves being concerned about something happening in the future. This could be a specific event or an abstract fear. When you’re anxious, you can also have temporary [physical symptoms](https://www.healthline.com/health/physical-symptoms-of-anxiety), such as an increased heart rate and sweating. Anxiety is also a state of high alert when there’s a perceived threat or possibility of a threat. It serves an evolutionary purpose to keep us alert to danger and looking out for our self-preservation. ## [When does anxiety become a disorder?]() If your anxiety starts acting up all the time, it can make small stresses and situations feel like life or death. This can negatively affect your quality of life and may indicate an anxiety disorder. Types of anxiety disorders include: - [generalized anxiety disorder (GAD)](https://www.healthline.com/health/anxiety/generalized-anxiety-disorder) - [separation anxiety disorder](https://www.healthline.com/health/anxiety/separation-anxiety) - [social anxiety disorder](https://www.healthline.com/health/anxiety/social-phobia) (fear of going out, talking with people, socializing) - [panic disorder](https://www.healthline.com/health/panic-disorder) (recurrent panic attacks) - [phobias](https://www.healthline.com/health/phobia-simple-specific) (fear of certain things or situations) People with [post-traumatic stress disorder (PTSD)](https://www.healthline.com/health/post-traumatic-stress-disorder) and [obsessive-compulsive disorder](https://www.healthline.com/health/ocd/social-signs) may also experience anxiety symptoms. These used to be classified as anxiety disorders but are now separate in the Diagnostic and Statistical Manual of Mental Disorders, 5th edition (DSM-5). The DSM-5 is the major resource used by healthcare professionals to diagnose mental health conditions. People with other types of mental health conditions, such as [borderline personality disorder (BPD)](https://www.healthline.com/health/borderline-personality-disorder) and [schizophrenia](https://www.healthline.com/health/schizophrenia), may also experience anxiety more frequently than the average person. Anxiety disorders or anxiety caused by other mental health conditions can cause significant problems in daily life. They can impact your relationships and performance at work or school. Some [risk factors](https://www.nimh.nih.gov/health/topics/anxiety-disorders) for developing an anxiety disorder or a related condition include: - exposure to significant stressful and negative events - family history of anxiety or other mental health conditions - health conditions such as [thyroid problems](https://www.healthline.com/health/common-thyroid-disorders) or [heart arrhythmia](https://www.healthline.com/health/arrhythmia) - having a [highly sensitive personality](https://www.healthline.com/health/mental-health/what-its-like-highly-sensitive-person-hsp) - a tendency to be shy ### Key statistics Did you know anxiety disorders are the most common type of mental health disorder? The [National Comorbidity Study Replication (NCS-R)](https://www.nimh.nih.gov/health/statistics/any-anxiety-disorder.shtml) was conducted from 2001 to 2003. It is the largest representative survey of mental health conditions in the United States. The NCS-R categorized participants by their sex assigned at birth. The survey found: - Over 19 percent of U.S. adults had experienced an anxiety disorder in the past year. - Over 31 percent will experience an anxiety disorder at some point in their lives. - Prevalence of anxiety disorders was higher in female people and people assigned female at birth. ## [How is anxiety treated?]() Anxiety is treated by psychologists, psychiatrists, and other [mental health professionals](https://www.healthline.com/health/mental-health-professionals-types). Anxiety disorders sometimes coexist with other conditions (comorbidities), such as [depression](https://www.healthline.com/health/mental-health/depression-and-anxiety) or [substance use disorder](https://www.healthline.com/health/drug-abuse). When seeking care for your anxiety, it’s important to also address any other mental health conditions. The following are common treatment options for anxiety. Many of these have been around for a while and are associated with significant improvements in quality of life. ### Talk therapy Psychotherapy, or [talk therapy](https://www.healthline.com/health/mental-health/talk-therapy), involves one-on-one sessions with a therapist. You might meet with your therapist weekly, or more or less frequently, depending on your individual situation. Talk therapy is an umbrella term. Common forms of talk therapy include: - [cognitive behavioral therapy (CBT)](https://www.healthline.com/health/cognitive-behavioral-therapy) - [dialectical behavior therapy (DBT)](https://www.healthline.com/health/dbt) - acceptance and commitment therapy (ACT) - interpersonal therapy - family or couples therapy During talk therapy, you can speak openly about your anxieties and other concerns. Your therapist can help you identify problems and work on strategies to overcome them. Therapy can be a safe, judgment-free space to share whatever is troubling you and be yourself. Your therapist can also provide you with resources about other mental health treatment options. We’ll overview two kinds of talk therapy commonly used for treating anxiety disorders: CBT and DBT. ### Cognitive behavioral therapy CBT has been found to [be effective](https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC4610618/) in treating several types of anxiety disorders, including those linked to depression, phobias, and [obsessive compulsive disorder (OCD)](https://www.healthline.com/health/ocd/social-signs). CBT is also associated with improved quality of life in people with anxiety. Here’s how it works: - CBT is based on the idea that thoughts, feelings, and behaviors are related. This form of therapy aims to help you change your [thought and behavior patterns](https://www.apa.org/ptsd-guideline/patients-and-families/cognitive-behavioral) in a way that will be beneficial to you. - Usually, you and your therapist will agree on a number of sessions to help organize your treatment plan and structure goals. - CBT sessions will focus on specific problems and changing the way you think about and deal with them. You practice with your therapist and on your own in between sessions. One common method of treating anxiety disorders is a type of CBT called [exposure therapy](https://www.healthline.com/health/exposure-therapy). This involves identifying the things that cause anxiety and then, in a safe and controlled setting, systematically exposing yourself to them. This could be virtual or in real life. Exposure therapy may also involve learning [relaxation techniques](https://www.healthline.com/health/anxiety-exercises), a form of exposure therapy called [systematic desensitization](https://www.healthline.com/health/systematic-desensitization). As you’re exposed to a stressful or feared situation in a safe setting, you begin to feel less anxious about it. This helps you manage a situation better next time it happens so anxiety is no longer running the show. ### Dialectical behavior therapy DBT is an increasingly popular therapy for people with certain mental health conditions that can cause anxiety. Similar to CBT, the focus of DBT is behavioral change. However, DBT provides additional focus on the development of coping skills and thinking patterns that can help regulate mood, emotions, and relationships. The idea is to tap into these coping skills when you feel anxious or in other distress. DBT programs are intensive and require a mix of one-on-one and group therapy sessions that meet weekly for several months. For these reasons, DBT may be most helpful for those whose anxiety is severe and caused by serious mental health conditions such as [borderline personality disorder (BPD)](https://www.healthline.com/health/borderline-personality-disorder), [eating disorders](https://www.healthline.com/nutrition/common-eating-disorders), and substance use disorders. ### Getting the help you deserve Making the decision to start therapy can be difficult and confusing. There’s still stigma attached to talking about mental health, and it can be hard to learn how to navigate the system and find care. You deserve care and support\! Here are some resources to help answer questions and offer guidance: - [9 Tips for Finding the Right Therapist](https://www.healthline.com/health/how-to-find-a-therapist) - [How to Choose a Counselor vs. Therapist](https://www.healthline.com/health/counselor-vs-therapist) - [Therapy for Every Budget: How to Access It](https://www.healthline.com/health/therapy-for-every-budget) ### Medications When talk therapy or behavioral therapy is not enough to manage your anxiety, your doctor may talk with you about the possibility of taking [anti-anxiety medications](https://www.healthline.com/health/anxiety-drugs). Sometimes this category of medications is called [anxiolytics](https://www.healthline.com/health/anxiolytics). Anti-anxiety medications can also be prescribed by a [psychiatrist](https://www.healthline.com/health/mental-health/what-is-the-difference-between-a-psychologist-and-a-psychiatrist). Common types include: - [benzodiazepines](https://www.healthline.com/health/bipolar-disorder/benzodiazepines) - [serotonin-norepinephrine reuptake inhibitors (SNRIs)](https://www.healthline.com/health/depression/serotonin-norepinephrine-reuptake-inhibitors-snris) - [selective serotonin reuptake inhibitors (SSRIs)](https://www.healthline.com/health/depression/selective-serotonin-reuptake-inhibitors-ssris) - [tricyclic antidepressants](https://www.healthline.com/health/depression/tricyclic-antidepressants-tcas) When prescribed for anxiety, medications are typically combined with some type of talk therapy. Benzodiazepines are typically prescribed to be taken as needed. These medications are fast-acting, and have risk of addiction. Antidepressants, including both SNRIs and SSRIs, are for daily or chronic use, and can take time to achieve a therapeutic effect. Tricyclics are also used to treat OCD. Anxiety medications can have side effects and should always be taken as directed by your doctor. It may take more than one try to find the right medication for you. ## [Why does anxiety return?]() Even if you’ve learned how to manage anxiety, it’s a safe bet that you’ll experience some level of anxiety again in your lifetime. Anxiety may crop up in response to events such as: - [financial issues](https://www.healthline.com/health-news/ways-to-improve-financial-wellness-during-challenging-times) - [work stress](https://www.healthline.com/health/work-stress), including in a new job - trouble with interpersonal relationships - [fear of being alone](https://www.healthline.com/health/autophobia) - dealing with serious health issues - [loss of a loved one](https://www.healthline.com/health/mental-health/therapy-for-grief) - major life changes, such as marriage or a move Your anxiety level is likely to fluctuate throughout your life, depending on what’s happening or what’s on your mind. Remember — anxiety is not inherently bad. It can help us be prepared for whatever comes our way. But when you’re feeling anxious all the time and feel unable to calm down, this is a cause for concern. Chronic anxiety that is out of proportion to the stressor or situation may signify an anxiety disorder. ## [What you can do about your anxiety right now]() When you feel anxious, it may help to acknowledge the fact that you’re anxious. If you can, try and take a step back and consider the situation. Identifying who or what is making you anxious can be a useful coping tool. During times of stress and alarm, it can help to remember that your feelings of anxiety should pass once the stressful event is over. Here are a few things you can do to help lower your anxiety in the moment: - Reach out to someone you trust for support. Sometimes, talking things through can help you gain calm and relieve anxious thoughts. - Set boundaries. Try to practice saying no to work or personal requests if you have too much on your plate. - Practice activities that might help calm or center you: - [meditation](https://www.healthline.com/health/mental-health/types-of-meditation) - [yoga](https://www.healthline.com/health/anxiety/yoga-for-anxiety) - [deep breathing](https://www.healthline.com/health/breathing-exercises-for-anxiety) - [going for a walk](https://www.healthline.com/health/benefits-of-walking) - your favorite kind of exercise - Do something that helps you [relax](https://www.healthline.com/health/anxiety-exercises) physically: - soaking in a warm bath - playing soothing music - enjoying [aromatherapy](https://www.healthline.com/health/anxiety/essential-oils-for-anxiety) - watching your favorite TV show or movie - If you practice CBT or DBT, try tapping into some of your distress coping tools, and try to mindfully redirect your behavior or attention. Here’s an introductory overview of some things you can do to help [reduce anxiety](https://www.healthline.com/health/mindfulness-tricks-to-reduce-anxiety) in the long term. ### Get regular exercise The World Health Organization (WHO) recommends [at least 150 minutes](https://www.who.int/news-room/fact-sheets/detail/physical-activity) of moderate exercise a week for most adults. A [2019 study](https://www.termedia.pl/How-does-sport-affect-mental-health-An-investigation-into-the-relationship-of-leisure-time-physical-activity-with-depression-and-anxiety,129,33840,0,1.html) found that this amount of exercise can reduce symptoms of anxiety and depression. ### Practice mindfulness and meditation [Being mindful](https://www.healthline.com/health/mindfulness-based-stress-reduction) means stepping back, tuning out the unimportant, and paying attention to what’s happening in the moment. Mindfulness involves tuning into your surroundings and what’s going on inside you. [Meditation](https://www.healthline.com/nutrition/12-benefits-of-meditation) is the practice of training your mind to redirect your thoughts and channel your focus and awareness. There are many types of meditation, and all of them require some practice. Many resources are readily available to help you get started. Consider downloading a [meditation app](https://www.healthline.com/health/mental-health/top-meditation-iphone-android-apps) or taking a [meditation class](https://www.healthline.com/health/meditation-online) to help you learn. The techniques you learn in meditation can come in handy when coping with a stressful situation. Practicing meditation is associated with [multiple health benefits](https://www.healthline.com/nutrition/12-benefits-of-meditation), including improved sleep and lower stress. ### Get plenty of sleep Getting enough restful sleep is essential to your overall health and well-being. For adults, 7 to 8 hours of sleep a night is ideal. [2020 research](https://www.nature.com/articles/s41562-019-0754-8) connects lack of sleep with elevated daytime anxiety. The National Institutes of Health (NIH) reports there are many [other adverse effects](https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency), too: - In children, hyperactivity can occur. - In adults, feeling cranky, exhausted, and moody is common. - Both children and adults may experience trouble focusing. Some people have [insomnia](https://www.healthline.com/health/insomnia) and are chronically under-sleeping, or have health conditions that affect sleep. Here are some tips and resources for prioritizing a good night’s sleep: - [Tools and Tricks to Calm Your Anxiety and (Finally) Get Some Sleep](https://www.healthline.com/health/mental-health/tools-and-tricks-to-calm-your-anxiety-and-actually-get-some-sleep) - [10 Reasons to Get More Sleep](https://www.healthline.com/nutrition/10-reasons-why-good-sleep-is-important) - [10 Healthy Sleep Hygiene Habits](https://www.healthline.com/health/sleep-hygiene) ### Eat well A varied and nutritious diet is one of the most important things you can do for your physical and mental health. This includes avoiding foods you are [allergic or sensitive](https://www.healthline.com/health/allergies/food-allergy-sensitivity-difference) to, which cause inflammation in your body. Always reach out to a dietitian, nutritionist, or your primary care doctor before making substantial dietary changes. [Limiting intake of certain foods](https://www.dietaryguidelines.gov/figures-infographics) is also important to reducing the risk of health conditions like heart disease and diabetes. It can help make sure you maintain healthy energy levels and get all the nutrients your body needs to function. Try to consume the following in moderation: - sugar - alcohol - caffeine - sodium The [MyPlate resource](https://www.nutrition.gov/topics/basic-nutrition/myplate-resources) from the United States Department of Agriculture (USDA) can help you assess your current diet and identify which foods to include. Certain foods have been associated with [helping reduce anxiety](https://www.healthline.com/nutrition/6-foods-that-reduce-anxiety) and other mental health issues. These foods include: - [green tea](https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-green-tea) - [dark chocolate](https://www.healthline.com/nutrition/7-health-benefits-dark-chocolate) - [salmon](https://www.healthline.com/nutrition/11-benefits-of-salmon) - [yogurt](https://www.healthline.com/nutrition/foods/yogurt) ### Stay socially engaged and get support Prioritize maintaining a strong social network. This could look like a small group of close, trusted friends or a wider net. Social interactions can distract you from your own stressors and give you someone to turn to when you need to talk. Spending time with friends and family who you feel safe and comfortable around can help limit social anxiety. It can also provide a safe space to share feelings and stresses to prevent them from building up inside you. You might also find it helpful to connect with others who are dealing with anxiety. You’re not limited to in-person connection, either. You can reach out online, on the phone, or through video chat. > Resources for anxiety > > If you’re dealing with anxiety, you’re not alone. These organizations offer resources that can help: > > - [Anxiety & Depression Association of America](https://adaa.org/adaa-online-support-group) > - [Mental Health America](https://mhanational.org/) > - [The Tribe Wellness Community](https://support.therapytribe.com/anxiety-support-group/) ## [Alternative treatment options]() There are many ways to treat anxiety that exist outside traditional medicine. These may not work for everyone, and not all of them are backed with research. However, it can be empowering to explore your options, and you might just discover a new approach that helps. ### Acupuncture Use of [acupuncture](https://www.healthline.com/health/dry-needling-vs-acupuncture) to help anxiety is growing in popularity. Acupuncture is an ancient Chinese therapy [traced](https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC4104560/#:~:text=The%20ancient%20practice%20of%20acupuncture%20started%20in%20China%20approximately%203000%20years%20ago.&text=The%20first%20documentation%20of%20acupuncture,dates%20back%20to%20100%20BCE.)[back](https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC4104560/#:~:text=The%20ancient%20practice%20of%20acupuncture%20started%20in%20China%20approximately%203000%20years%20ago.&text=The%20first%20documentation%20of%20acupuncture,dates%20back%20to%20100%20BCE.) thousands of years. During an acupuncture session, a practitioner will insert tiny, thin needles into pressure points on your body. Putting pressure on these points is thought to balance the body’s systems, reducing pain and stress. [2018 research](https://pubmed.ncbi.nlm.nih.gov/29705474/) suggests acupuncture may be a safe and effective alternative way to alleviate anxiety. However, experts agree more research is needed to determine its efficacy. ### Massage [Massage](https://www.healthline.com/health/types-of-massage) is the practice of using hands, pressure, and touch to ease pain and stress in the body. There are many types of massage, and often a license is required to operate as a masseuse. Popular types of massage are: - [Swedish massage](https://www.healthline.com/health/benefits-of-swedish-massage) - shiatsu massage - sports massage - trigger point therapy [2014 research](https://www.sciencedirect.com/science/article/abs/pii/S1744388113000753) on patients who have undergone heart surgery suggests massage is an effective way to significantly reduce health-related anxiety. ### Animal-assisted therapy [Animal-assisted (pet) therapy](https://www.healthline.com/health/pet-therapy) is a type of therapy that incorporates the human-animal bond into a person’s mental health treatment plan. Increasingly, animal-assisted therapy is offered by mental health practitioners. Common therapy animals include: - dogs - cats - horses - pigs During animal-assisted therapy, you may be paired up with a dog, cat, horse, pig, or other animal. You may interact with this animal during therapy sessions, or you may receive a recommendation for a service animal, such as one used for emotional or medical support. Researchers have found [numerous benefits](https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC7185850/) of animal-assisted therapy, such as: - feeling less alone - feeling more comfortable in social situations - higher self-esteem - lower overall feelings of anxiety ### Light therapy Getting enough sunlight, which contains [vitamin D](https://www.healthline.com/nutrition/best-vitamin-d-supplements), is important to your overall health. [Lack of proper sunlight](https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC7400257/) is associated with many adverse health effects, which can in turn affect stress and anxiety levels. Associated conditions include: - [type 1 diabetes](https://www.healthline.com/health/type-1-diabetes-causes-symtoms-treatments) - [hypertension](https://www.healthline.com/health/high-blood-pressure-hypertension) (high blood pressure) - [certain types of cancer](https://www.healthline.com/health/cancer) - [asthma](https://www.healthline.com/health/asthma) - [Alzheimer‘s disease](https://www.healthline.com/health/alzheimers-disease) Prioritizing getting enough sunlight can boost your mood and energy, which can reduce anxious feelings. When getting sunlight, be sure to wear adequate sun protection, including [sunscreen](https://www.healthline.com/health/best-sunscreen) and sunglasses. Artificial light therapies are increasingly common and have been associated with numerous health benefits. However, some still remain controversial, and not all experts agree they work. Light therapy may involve different colored beams (often red or blue) and is organized into timed sessions. Various light therapies target: - [depression](https://www.healthline.com/health/depression/light-therapy) - [moods](https://www.healthline.com/health/mental-health/the-mood-boosting-benefits-of-color-therapy#_noHeaderPrefixedContent) - [migraine](https://www.healthline.com/health/green-light-for-migraines) - [skin problems](https://www.healthline.com/health/beauty-skin-care/led-light-therapy) - [wound healing](https://www.healthline.com/health/red-light-therapy) A [2018 study](https://www.cambridge.org/core/journals/the-british-journal-of-psychiatry/article/bright-light-therapy-for-symptoms-of-anxiety-and-depression-in-focal-epilepsy-randomised-controlled-trial/84A65A52BEE43881D737F0DB38C98C7E) of 58 epilepsy patients found daily [light therapy](https://www.healthline.com/health/depression/light-therapy) was useful for reducing their anxiety and depression. ### Music therapy For many people, [music therapy](https://www.healthline.com/health/sound-healing) may be a helpful way to alleviate or prevent feelings of anxiety. Throughout human history, music has been used to soothe, energize, and inspire. [Music therapists](https://www.musictherapy.org/) are experts in teaching people how to use music to benefit their mental health. Music therapy can look like: - listening to music on your own - working with a music therapist in individual sessions toward specific goals - learning a new instrument, playing or composing music Listening to music has been shown to have several [benefits for your health](https://www.healthline.com/health/benefits-of-music), including: - lowering heart rate - helping with sleep - pain relief - reducing anxiety - lowering cortisol levels - improving mental health ## [Natural remedies]() Though the following natural remedies have been linked to diminished anxiety in some studies, more research is needed to prove a definitive helpful connection. However, many home remedies for anxiety and mood disorders have long been popular and have a lot of anecdotal support. It’s important to consult a doctor before starting any of the following natural remedies, especially if you have preexisting health conditions or are on medication. Natural remedies for anxiety include: - [CBD](https://www.healthline.com/cbd/types-of-cbd) (comes in various forms) - chamomile ([including tea](https://www.healthline.com/nutrition/5-benefits-of-chamomile-tea) and oil) - [magnesium](https://www.healthline.com/nutrition/magnesium-benefits) - [valerian root](https://www.healthline.com/health/valerian-root-benefits) - [lemon balm](https://www.healthline.com/health/lemon-balm-uses) ## [Outlook]() Everyone experiences anxiety at one time or another. Anxiety usually goes away once the triggering event is over, but it may reoccur depending on your life circumstances. An anxiety disorder can become a long-term condition. If left untreated, anxiety disorders can worsen and substantially disrupt your life. Anxiety has been linked to an increased incidence of depression and substance use disorders, among other health complications. While you may not be able to banish anxiety forever from your life, anxiety disorders can be treated and managed with traditional and alternative therapies. These include: - behavioral therapies - talk therapy - medication - lifestyle changes Not all treatment options will work for everyone, and you may have to explore a few to find one that’s right for you. You don’t have to deal with anxiety alone. If your anxiety feels overwhelming or unmanageable, reach out to a healthcare or mental health professional for help. You don’t have to handle anxiety on your own, and you deserve care and support. “” ### How we reviewed this article: Sources History Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our [editorial policy](https://www.healthline.com/about/process). - Alfredsson L, et al. (2020). Insufficient sun exposure has become a real public health problem. <https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC7400257/> - Amorim D, et al. (2018). Acupuncture and electroacupuncture for anxiety disorders: A systematic review of the clinical research. <https://pubmed.ncbi.nlm.nih.gov/29705474/> - Animal-assisted interventions: Definitions. (n.d.). <https://www.avma.org/resources-tools/avma-policies/animal-assisted-interventions-definitions> - Anxiety disorders. (2018). <https://www.nimh.nih.gov/health/topics/anxiety-disorders> - Any anxiety disorder. (n.d.). <https://www.nimh.nih.gov/health/statistics/any-anxiety-disorder> - Bagheri-Nesami M, et al. (2014). The effects of foot reflexology massage on anxiety in patients following coronary artery bypass graft surgery: A randomized controlled trial. <https://www.sciencedirect.com/science/article/abs/pii/S1744388113000753> - Baxendale S, et al. (2018). Bright light therapy for symptoms of anxiety and depression in focal epilepsy: Randomised controlled trial. <https://www.cambridge.org/core/journals/the-british-journal-of-psychiatry/article/bright-light-therapy-for-symptoms-of-anxiety-and-depression-in-focal-epilepsy-randomised-controlled-trial/84A65A52BEE43881D737F0DB38C98C7E> - Bert F, et al. (2019). Animal assisted intervention: A systematic review of benefits and risks. <https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC7185850/> - Boyle NB, et al. (2017). The effects of magnesium supplementation on subjective anxiety and stress — a systematic review. <https://www.mdpi.com/2072-6643/9/5/429> - Carpenter JK, et al. (2018). Cognitive behavioral therapy for anxiety and related disorders: A meta-analysis of randomized placebo-controlled trials. <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5992015/> - Figures & infographics. (2020). <https://www.dietaryguidelines.gov/figures-infographics> - Ghazizadeh J, et al. (2021). The effects of lemon balm (Melissa officinalis L.) on depression and anxiety in clinical trials: A systematic review and meta-analysis. <https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.7252> - Hao JJ, et al. (2014). Acupuncture: Past, present, and future. <https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC4104560/> - Jagiellowicz J, et al. (2020). Chapter 4: Health and social outcomes in highly sensitive persons. The highly sensitive brain. <https://www.sciencedirect.com/science/article/pii/B9780128182512000047> - Kaczkurkin AN, et al. (2015). Cognitive-behavioral therapy for anxiety disorders: An update on the empirical evidence. <https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC4610618/> - Luna RA, et al. (2015). Gut brain axis: Diet microbiota interactions and implications for modulation of anxiety and depression. <https://www.sciencedirect.com/science/article/abs/pii/S095816691400175X> - Mao JJ, et al. (2016). Long-term chamomile (Matricaria chamomilla L.) treatment for generalized anxiety disorder: A randomized clinical trial. <https://www.sciencedirect.com/science/article/abs/pii/S094471131630188X> - Mayo-Wilson E, et al. (2014). Psychological and pharmacological interventions for social anxiety disorder in adults: A systematic review and network meta-analysis. <https://pubmed.ncbi.nlm.nih.gov/26361000/> - Mellman TA. (2006). Sleep and anxiety disorders. <https://www.psych.theclinics.com/article/S0193-953X(06)00076-1/fulltext> - MyPlate resources. (n.d.). <https://www.nutrition.gov/topics/basic-nutrition/myplate-resources> - Ovayolu N, et al. (2006). Listening to Turkish classical music decreases patients’ anxiety, pain, dissatisfaction and the dose of sedative and analgesic drugs during colonoscopy: A prospective randomized controlled trial. <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4087603/> - Physical activity. (2020). <https://www.who.int/news-room/fact-sheets/detail/physical-activity> - Shinjyo N, et al. (2020). Valerian root in treating sleep problems and associated disorders — a systematic review and meta-analysis. <https://journals.sagepub.com/doi/full/10.1177/2515690X20967323> - Siefken K, et al. (2019). How does sport affect mental health? An investigation into the relationship of leisure-time physical activity with depression and anxiety. <https://www.termedia.pl/How-does-sport-affect-mental-health-An-investigation-into-the-relationship-of-leisure-time-physical-activity-with-depression-and-anxiety,129,33840,0,1.html> - Simon EB, et al. (2019). Overanxious and underslept. <https://www.nature.com/articles/s41562-019-0754-8> - Skelley JW, et al. (2020). Use of cannabidiol in anxiety and anxiety-related disorders. <https://www.sciencedirect.com/science/article/abs/pii/S154431911930514X> - Sleep deprivation and deficiency. (n.d.). <https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency> - What are anxiety disorders? (2021). <https://www.psychiatry.org/patients-families/anxiety-disorders/what-are-anxiety-disorders> - What is cognitive behavioral therapy? (2017). <https://www.apa.org/ptsd-guideline/patients-and-families/cognitive-behavioral> Share this article ![](https://i0.wp.com/post.healthline.com/wp-content/uploads/2023/10/Bethany-Juby-Headshot-New-500x500-Bio.png?w=105&h=105) [Medically reviewed]() by [Bethany Juby, PsyD]() — Written by [Ann Pietrangelo]() and [Erica Cirino]() — [Updated on June 12, 2025]() ## related stories - [5 Ways to Stop Spiraling Negative Thoughts from Taking Control](https://www.healthline.com/health/mental-health/stop-automatic-negative-thoughts?utm_source=ReadNext) - [14 Mindfulness Tricks to Reduce Anxiety](https://www.healthline.com/health/mindfulness-tricks-to-reduce-anxiety?utm_source=ReadNext) - [9 CBT Techniques for Better Mental Health](https://www.healthline.com/health/cbt-techniques?utm_source=ReadNext) - [How to Change Negative Thinking with Cognitive Restructuring](https://www.healthline.com/health/cognitive-restructuring?utm_source=ReadNext) - [Using CBD Oil for Anxiety: Does It Work?](https://www.healthline.com/health/cbd-for-anxiety?utm_source=ReadNext) ### Read this next - [5 Ways to Stop Spiraling Negative Thoughts from Taking Control](https://www.healthline.com/health/mental-health/stop-automatic-negative-thoughts?utm_source=ReadNext) Medically reviewed by [Timothy J. Legg, PhD, PsyD](https://www.healthline.com/medical-team) [Automatic negative thinking can really cause your mental health to spiral. 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Readable Markdown	Anxiety is the body’s natural response to stress, perceived threats, and fear. Anxiety usually goes away once the threat or stressor passes and your system calms down. However, if you have an anxiety disorder, anxiety can linger beyond the triggering event and become out of proportion. Chronic (long-term) or severe anxiety can seriously impair your daily functioning. While you can’t banish anxiety altogether, anxiety and anxiety disorders can be treated and managed. We’ll go over what distinguishes anxiety disorders from standard anxiety, risk factors, treatment options, and more. A person’s tendency toward [anxiety](https://www.healthline.com/health/anxiety) is determined by several factors, including their genetic makeup, life experiences, environment, and more. Since it’s a natural part of the human condition, anxiety is [not completely curable](https://www.healthline.com/health/anxiety/does-anxiety-ever-go-away). But feeling anxious should be a temporary state that resolves when a stressor or trigger has passed. Anxiety is bound to make an appearance sometimes, such as when you’re giving a big presentation at work or when you have an acute health issue. [Anxiety disorders](https://www.healthline.com/health/anxiety-disorder-symptoms), on the other hand, are different from average feelings of anxiety. Anxiety disorders are marked by excessive, prolonged worrying. You might feel overwhelmed easily and be unable to stop feeling anxious. If left untreated, anxiety disorders can worsen over time and negatively impact your quality of life. This might look like: - avoiding personal or professional obligations - isolating yourself or [not wanting to go out](https://www.healthline.com/health/agoraphobia) - becoming [depressed](https://www.healthline.com/health/depression) - lower [self-esteem](https://www.healthline.com/health/self-esteem) - having [panic attacks](https://www.healthline.com/health/how-to-stop-a-panic-attack) It’s important to recognize when anxiety has too much control over you and to seek help. There are ways to manage anxiety and keep it from running your life. Anxiety is an emotional state that involves feelings of worry, apprehension, and stress. As the [American Psychiatric Association](https://www.psychiatry.org/patients-families/anxiety-disorders/what-are-anxiety-disorders) explains, anxiety usually involves being concerned about something happening in the future. This could be a specific event or an abstract fear. When you’re anxious, you can also have temporary [physical symptoms](https://www.healthline.com/health/physical-symptoms-of-anxiety), such as an increased heart rate and sweating. Anxiety is also a state of high alert when there’s a perceived threat or possibility of a threat. It serves an evolutionary purpose to keep us alert to danger and looking out for our self-preservation. If your anxiety starts acting up all the time, it can make small stresses and situations feel like life or death. This can negatively affect your quality of life and may indicate an anxiety disorder. Types of anxiety disorders include: - [generalized anxiety disorder (GAD)](https://www.healthline.com/health/anxiety/generalized-anxiety-disorder) - [separation anxiety disorder](https://www.healthline.com/health/anxiety/separation-anxiety) - [social anxiety disorder](https://www.healthline.com/health/anxiety/social-phobia) (fear of going out, talking with people, socializing) - [panic disorder](https://www.healthline.com/health/panic-disorder) (recurrent panic attacks) - [phobias](https://www.healthline.com/health/phobia-simple-specific) (fear of certain things or situations) These used to be classified as anxiety disorders but are now separate in the Diagnostic and Statistical Manual of Mental Disorders, 5th edition (DSM-5). The DSM-5 is the major resource used by healthcare professionals to diagnose mental health conditions. Anxiety disorders or anxiety caused by other mental health conditions can cause significant problems in daily life. They can impact your relationships and performance at work or school. Some [risk factors](https://www.nimh.nih.gov/health/topics/anxiety-disorders) for developing an anxiety disorder or a related condition include: - exposure to significant stressful and negative events - family history of anxiety or other mental health conditions - health conditions such as [thyroid problems](https://www.healthline.com/health/common-thyroid-disorders) or [heart arrhythmia](https://www.healthline.com/health/arrhythmia) - having a [highly sensitive personality](https://www.healthline.com/health/mental-health/what-its-like-highly-sensitive-person-hsp) - a tendency to be shy Anxiety disorders sometimes coexist with other conditions (comorbidities), such as [depression](https://www.healthline.com/health/mental-health/depression-and-anxiety) or [substance use disorder](https://www.healthline.com/health/drug-abuse). When seeking care for your anxiety, it’s important to also address any other mental health conditions. The following are common treatment options for anxiety. Many of these have been around for a while and are associated with significant improvements in quality of life. Talk therapy Psychotherapy, or [talk therapy](https://www.healthline.com/health/mental-health/talk-therapy), involves one-on-one sessions with a therapist. You might meet with your therapist weekly, or more or less frequently, depending on your individual situation. Talk therapy is an umbrella term. Common forms of talk therapy include: - [cognitive behavioral therapy (CBT)](https://www.healthline.com/health/cognitive-behavioral-therapy) - [dialectical behavior therapy (DBT)](https://www.healthline.com/health/dbt) - acceptance and commitment therapy (ACT) - interpersonal therapy - family or couples therapy During talk therapy, you can speak openly about your anxieties and other concerns. Your therapist can help you identify problems and work on strategies to overcome them. Therapy can be a safe, judgment-free space to share whatever is troubling you and be yourself. Your therapist can also provide you with resources about other mental health treatment options. We’ll overview two kinds of talk therapy commonly used for treating anxiety disorders: CBT and DBT. Cognitive behavioral therapy CBT has been found to [be effective](https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC4610618/) in treating several types of anxiety disorders, including those linked to depression, phobias, and [obsessive compulsive disorder (OCD)](https://www.healthline.com/health/ocd/social-signs). CBT is also associated with improved quality of life in people with anxiety. Here’s how it works: - CBT is based on the idea that thoughts, feelings, and behaviors are related. This form of therapy aims to help you change your [thought and behavior patterns](https://www.apa.org/ptsd-guideline/patients-and-families/cognitive-behavioral) in a way that will be beneficial to you. - Usually, you and your therapist will agree on a number of sessions to help organize your treatment plan and structure goals. - CBT sessions will focus on specific problems and changing the way you think about and deal with them. You practice with your therapist and on your own in between sessions. One common method of treating anxiety disorders is a type of CBT called [exposure therapy](https://www.healthline.com/health/exposure-therapy). This involves identifying the things that cause anxiety and then, in a safe and controlled setting, systematically exposing yourself to them. This could be virtual or in real life. As you’re exposed to a stressful or feared situation in a safe setting, you begin to feel less anxious about it. This helps you manage a situation better next time it happens so anxiety is no longer running the show. Dialectical behavior therapy DBT is an increasingly popular therapy for people with certain mental health conditions that can cause anxiety. Similar to CBT, the focus of DBT is behavioral change. However, DBT provides additional focus on the development of coping skills and thinking patterns that can help regulate mood, emotions, and relationships. The idea is to tap into these coping skills when you feel anxious or in other distress. DBT programs are intensive and require a mix of one-on-one and group therapy sessions that meet weekly for several months. For these reasons, DBT may be most helpful for those whose anxiety is severe and caused by serious mental health conditions such as [borderline personality disorder (BPD)](https://www.healthline.com/health/borderline-personality-disorder), [eating disorders](https://www.healthline.com/nutrition/common-eating-disorders), and substance use disorders. Medications When talk therapy or behavioral therapy is not enough to manage your anxiety, your doctor may talk with you about the possibility of taking [anti-anxiety medications](https://www.healthline.com/health/anxiety-drugs). Sometimes this category of medications is called [anxiolytics](https://www.healthline.com/health/anxiolytics). Anti-anxiety medications can also be prescribed by a [psychiatrist](https://www.healthline.com/health/mental-health/what-is-the-difference-between-a-psychologist-and-a-psychiatrist). Common types include: - [benzodiazepines](https://www.healthline.com/health/bipolar-disorder/benzodiazepines) - [serotonin-norepinephrine reuptake inhibitors (SNRIs)](https://www.healthline.com/health/depression/serotonin-norepinephrine-reuptake-inhibitors-snris) - [selective serotonin reuptake inhibitors (SSRIs)](https://www.healthline.com/health/depression/selective-serotonin-reuptake-inhibitors-ssris) - [tricyclic antidepressants](https://www.healthline.com/health/depression/tricyclic-antidepressants-tcas) When prescribed for anxiety, medications are typically combined with some type of talk therapy. Benzodiazepines are typically prescribed to be taken as needed. These medications are fast-acting, and have risk of addiction. Antidepressants, including both SNRIs and SSRIs, are for daily or chronic use, and can take time to achieve a therapeutic effect. Tricyclics are also used to treat OCD. Anxiety medications can have side effects and should always be taken as directed by your doctor. It may take more than one try to find the right medication for you. Even if you’ve learned how to manage anxiety, it’s a safe bet that you’ll experience some level of anxiety again in your lifetime. Anxiety may crop up in response to events such as: - [financial issues](https://www.healthline.com/health-news/ways-to-improve-financial-wellness-during-challenging-times) - [work stress](https://www.healthline.com/health/work-stress), including in a new job - trouble with interpersonal relationships - [fear of being alone](https://www.healthline.com/health/autophobia) - dealing with serious health issues - [loss of a loved one](https://www.healthline.com/health/mental-health/therapy-for-grief) - major life changes, such as marriage or a move Your anxiety level is likely to fluctuate throughout your life, depending on what’s happening or what’s on your mind. Remember — anxiety is not inherently bad. It can help us be prepared for whatever comes our way. But when you’re feeling anxious all the time and feel unable to calm down, this is a cause for concern. Chronic anxiety that is out of proportion to the stressor or situation may signify an anxiety disorder. When you feel anxious, it may help to acknowledge the fact that you’re anxious. If you can, try and take a step back and consider the situation. Identifying who or what is making you anxious can be a useful coping tool. During times of stress and alarm, it can help to remember that your feelings of anxiety should pass once the stressful event is over. Here are a few things you can do to help lower your anxiety in the moment: - Reach out to someone you trust for support. Sometimes, talking things through can help you gain calm and relieve anxious thoughts. - Set boundaries. Try to practice saying no to work or personal requests if you have too much on your plate. - Practice activities that might help calm or center you: - [meditation](https://www.healthline.com/health/mental-health/types-of-meditation) - [yoga](https://www.healthline.com/health/anxiety/yoga-for-anxiety) - [deep breathing](https://www.healthline.com/health/breathing-exercises-for-anxiety) - [going for a walk](https://www.healthline.com/health/benefits-of-walking) - your favorite kind of exercise - Do something that helps you [relax](https://www.healthline.com/health/anxiety-exercises) physically: - soaking in a warm bath - playing soothing music - enjoying [aromatherapy](https://www.healthline.com/health/anxiety/essential-oils-for-anxiety) - watching your favorite TV show or movie - If you practice CBT or DBT, try tapping into some of your distress coping tools, and try to mindfully redirect your behavior or attention. Here’s an introductory overview of some things you can do to help [reduce anxiety](https://www.healthline.com/health/mindfulness-tricks-to-reduce-anxiety) in the long term. Get regular exercise The World Health Organization (WHO) recommends [at least 150 minutes](https://www.who.int/news-room/fact-sheets/detail/physical-activity) of moderate exercise a week for most adults. A [2019 study](https://www.termedia.pl/How-does-sport-affect-mental-health-An-investigation-into-the-relationship-of-leisure-time-physical-activity-with-depression-and-anxiety,129,33840,0,1.html) found that this amount of exercise can reduce symptoms of anxiety and depression. Practice mindfulness and meditation [Being mindful](https://www.healthline.com/health/mindfulness-based-stress-reduction) means stepping back, tuning out the unimportant, and paying attention to what’s happening in the moment. Mindfulness involves tuning into your surroundings and what’s going on inside you. [Meditation](https://www.healthline.com/nutrition/12-benefits-of-meditation) is the practice of training your mind to redirect your thoughts and channel your focus and awareness. There are many types of meditation, and all of them require some practice. Many resources are readily available to help you get started. Consider downloading a [meditation app](https://www.healthline.com/health/mental-health/top-meditation-iphone-android-apps) or taking a [meditation class](https://www.healthline.com/health/meditation-online) to help you learn. The techniques you learn in meditation can come in handy when coping with a stressful situation. Practicing meditation is associated with [multiple health benefits](https://www.healthline.com/nutrition/12-benefits-of-meditation), including improved sleep and lower stress. Get plenty of sleep Getting enough restful sleep is essential to your overall health and well-being. For adults, 7 to 8 hours of sleep a night is ideal. [2020 research](https://www.nature.com/articles/s41562-019-0754-8) connects lack of sleep with elevated daytime anxiety. The National Institutes of Health (NIH) reports there are many [other adverse effects](https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency), too: - In children, hyperactivity can occur. - In adults, feeling cranky, exhausted, and moody is common. - Both children and adults may experience trouble focusing. Some people have [insomnia](https://www.healthline.com/health/insomnia) and are chronically under-sleeping, or have health conditions that affect sleep. Here are some tips and resources for prioritizing a good night’s sleep: - [Tools and Tricks to Calm Your Anxiety and (Finally) Get Some Sleep](https://www.healthline.com/health/mental-health/tools-and-tricks-to-calm-your-anxiety-and-actually-get-some-sleep) - [10 Reasons to Get More Sleep](https://www.healthline.com/nutrition/10-reasons-why-good-sleep-is-important) - [10 Healthy Sleep Hygiene Habits](https://www.healthline.com/health/sleep-hygiene) Eat well A varied and nutritious diet is one of the most important things you can do for your physical and mental health. This includes avoiding foods you are [allergic or sensitive](https://www.healthline.com/health/allergies/food-allergy-sensitivity-difference) to, which cause inflammation in your body. Always reach out to a dietitian, nutritionist, or your primary care doctor before making substantial dietary changes. [Limiting intake of certain foods](https://www.dietaryguidelines.gov/figures-infographics) is also important to reducing the risk of health conditions like heart disease and diabetes. It can help make sure you maintain healthy energy levels and get all the nutrients your body needs to function. Try to consume the following in moderation: - sugar - alcohol - caffeine - sodium The [MyPlate resource](https://www.nutrition.gov/topics/basic-nutrition/myplate-resources) from the United States Department of Agriculture (USDA) can help you assess your current diet and identify which foods to include. Certain foods have been associated with [helping reduce anxiety](https://www.healthline.com/nutrition/6-foods-that-reduce-anxiety) and other mental health issues. These foods include: - [green tea](https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-green-tea) - [dark chocolate](https://www.healthline.com/nutrition/7-health-benefits-dark-chocolate) - [salmon](https://www.healthline.com/nutrition/11-benefits-of-salmon) - [yogurt](https://www.healthline.com/nutrition/foods/yogurt) Stay socially engaged and get support Prioritize maintaining a strong social network. This could look like a small group of close, trusted friends or a wider net. Social interactions can distract you from your own stressors and give you someone to turn to when you need to talk. Spending time with friends and family who you feel safe and comfortable around can help limit social anxiety. It can also provide a safe space to share feelings and stresses to prevent them from building up inside you. You might also find it helpful to connect with others who are dealing with anxiety. You’re not limited to in-person connection, either. You can reach out online, on the phone, or through video chat. There are many ways to treat anxiety that exist outside traditional medicine. These may not work for everyone, and not all of them are backed with research. However, it can be empowering to explore your options, and you might just discover a new approach that helps. Acupuncture Use of [acupuncture](https://www.healthline.com/health/dry-needling-vs-acupuncture) to help anxiety is growing in popularity. Acupuncture is an ancient Chinese therapy [traced](https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC4104560/#:~:text=The%20ancient%20practice%20of%20acupuncture%20started%20in%20China%20approximately%203000%20years%20ago.&text=The%20first%20documentation%20of%20acupuncture,dates%20back%20to%20100%20BCE.)[back](https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC4104560/#:~:text=The%20ancient%20practice%20of%20acupuncture%20started%20in%20China%20approximately%203000%20years%20ago.&text=The%20first%20documentation%20of%20acupuncture,dates%20back%20to%20100%20BCE.) thousands of years. During an acupuncture session, a practitioner will insert tiny, thin needles into pressure points on your body. Putting pressure on these points is thought to balance the body’s systems, reducing pain and stress. [2018 research](https://pubmed.ncbi.nlm.nih.gov/29705474/) suggests acupuncture may be a safe and effective alternative way to alleviate anxiety. However, experts agree more research is needed to determine its efficacy. Massage [Massage](https://www.healthline.com/health/types-of-massage) is the practice of using hands, pressure, and touch to ease pain and stress in the body. There are many types of massage, and often a license is required to operate as a masseuse. Popular types of massage are: - [Swedish massage](https://www.healthline.com/health/benefits-of-swedish-massage) - shiatsu massage - sports massage - trigger point therapy [2014 research](https://www.sciencedirect.com/science/article/abs/pii/S1744388113000753) on patients who have undergone heart surgery suggests massage is an effective way to significantly reduce health-related anxiety. Animal-assisted therapy [Animal-assisted (pet) therapy](https://www.healthline.com/health/pet-therapy) is a type of therapy that incorporates the human-animal bond into a person’s mental health treatment plan. Increasingly, animal-assisted therapy is offered by mental health practitioners. Common therapy animals include: - dogs - cats - horses - pigs During animal-assisted therapy, you may be paired up with a dog, cat, horse, pig, or other animal. You may interact with this animal during therapy sessions, or you may receive a recommendation for a service animal, such as one used for emotional or medical support. Researchers have found [numerous benefits](https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC7185850/) of animal-assisted therapy, such as: - feeling less alone - feeling more comfortable in social situations - higher self-esteem - lower overall feelings of anxiety Light therapy Getting enough sunlight, which contains [vitamin D](https://www.healthline.com/nutrition/best-vitamin-d-supplements), is important to your overall health. [Lack of proper sunlight](https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC7400257/) is associated with many adverse health effects, which can in turn affect stress and anxiety levels. Associated conditions include: - [type 1 diabetes](https://www.healthline.com/health/type-1-diabetes-causes-symtoms-treatments) - [hypertension](https://www.healthline.com/health/high-blood-pressure-hypertension) (high blood pressure) - [certain types of cancer](https://www.healthline.com/health/cancer) - [asthma](https://www.healthline.com/health/asthma) - [Alzheimer‘s disease](https://www.healthline.com/health/alzheimers-disease) Prioritizing getting enough sunlight can boost your mood and energy, which can reduce anxious feelings. When getting sunlight, be sure to wear adequate sun protection, including [sunscreen](https://www.healthline.com/health/best-sunscreen) and sunglasses. Artificial light therapies are increasingly common and have been associated with numerous health benefits. However, some still remain controversial, and not all experts agree they work. Light therapy may involve different colored beams (often red or blue) and is organized into timed sessions. Various light therapies target: - [depression](https://www.healthline.com/health/depression/light-therapy) - [moods](https://www.healthline.com/health/mental-health/the-mood-boosting-benefits-of-color-therapy#_noHeaderPrefixedContent) - [migraine](https://www.healthline.com/health/green-light-for-migraines) - [skin problems](https://www.healthline.com/health/beauty-skin-care/led-light-therapy) - [wound healing](https://www.healthline.com/health/red-light-therapy) A [2018 study](https://www.cambridge.org/core/journals/the-british-journal-of-psychiatry/article/bright-light-therapy-for-symptoms-of-anxiety-and-depression-in-focal-epilepsy-randomised-controlled-trial/84A65A52BEE43881D737F0DB38C98C7E) of 58 epilepsy patients found daily [light therapy](https://www.healthline.com/health/depression/light-therapy) was useful for reducing their anxiety and depression. Music therapy For many people, [music therapy](https://www.healthline.com/health/sound-healing) may be a helpful way to alleviate or prevent feelings of anxiety. Throughout human history, music has been used to soothe, energize, and inspire. [Music therapists](https://www.musictherapy.org/) are experts in teaching people how to use music to benefit their mental health. Music therapy can look like: - listening to music on your own - working with a music therapist in individual sessions toward specific goals - learning a new instrument, playing or composing music - lowering heart rate - helping with sleep - pain relief - reducing anxiety - lowering cortisol levels - improving mental health Though the following natural remedies have been linked to diminished anxiety in some studies, more research is needed to prove a definitive helpful connection. However, many home remedies for anxiety and mood disorders have long been popular and have a lot of anecdotal support. It’s important to consult a doctor before starting any of the following natural remedies, especially if you have preexisting health conditions or are on medication. Natural remedies for anxiety include: - [CBD](https://www.healthline.com/cbd/types-of-cbd) (comes in various forms) - chamomile ([including tea](https://www.healthline.com/nutrition/5-benefits-of-chamomile-tea) and oil) - [magnesium](https://www.healthline.com/nutrition/magnesium-benefits) - [valerian root](https://www.healthline.com/health/valerian-root-benefits) - [lemon balm](https://www.healthline.com/health/lemon-balm-uses) Everyone experiences anxiety at one time or another. Anxiety usually goes away once the triggering event is over, but it may reoccur depending on your life circumstances. An anxiety disorder can become a long-term condition. If left untreated, anxiety disorders can worsen and substantially disrupt your life. Anxiety has been linked to an increased incidence of depression and substance use disorders, among other health complications. While you may not be able to banish anxiety forever from your life, anxiety disorders can be treated and managed with traditional and alternative therapies. These include: - behavioral therapies - talk therapy - medication - lifestyle changes Not all treatment options will work for everyone, and you may have to explore a few to find one that’s right for you. You don’t have to deal with anxiety alone. If your anxiety feels overwhelming or unmanageable, reach out to a healthcare or mental health professional for help. You don’t have to handle anxiety on your own, and you deserve care and support. “”
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