🕷️ Crawler Inspector

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Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 110 (from laksa026)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa110.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.medicalnewstoday.com/articles/how-to-overcome-anxiety\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.medicalnewstoday.com/articles/how-to-overcome-anxiety\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.medicalnewstoday.com\/articles\/how-to-overcome-anxiety","crawl_time":1775082858,"first_indexed_time":1619720636,"http_code":200,"src_unparsed":"com,medicalnewstoday!www,\/articles\/how-to-overcome-anxiety s443","src_root_hash":"5853625527623639710","history_drop_reason":null,"meta_title":"4 ways to cope with anxiety","meta_descriptions":["This article discusses four ways a person can overcome their anxiety and describes some common types of anxiety. Learn more here."],"attrs_boilerpipe_text":"It is natural for a person to feel anxious from time to time.\nHowever, a person may have an anxiety disorder if they regularly feel severe levels of anxiety that impact their day-to-day life. A person’s feelings of anxiety may last for a long time or be out of proportion to their situation.\nRead on to learn four ways a person can overcome their anxiety, and what the different types of anxiety are.\nThis article also contains personal stories from Hannah Gerber, Vanessa Walilko, and Paige Bond, three individuals who have experienced anxiety.\nThere are numerous ways a person may overcome anxiety besides those listed here. What works for one person may not work for another.\nA person experiencing anxiety can talk with a specialist about the best approach for them.\n1. Coping strategies\nStaying\nrelaxed:\nPracticing\nyoga\n, or trying\nmeditation\n,\nbreathing\n,\nmassage\n, and\nrelaxation techniques\ncan help a person cope with anxiety.\nConsuming a health-promoting\ndiet:\nEating a\nwell-balanced diet\nwith regular meals and healthy snacks will help keep the body healthy. Avoiding\nalcohol\nand\ncaffeine\ncan also help reduce anxiety.\nGetting proper sleep:\nGetting enough quality\nsleep\neach night can help a person feel more able to overcome anxiety.\nSetting\nachievable goals:\nInstead of aiming for perfection, a person can try to do their best instead. This can help them feel more positive about their achievements and decrease the pressure they put on themselves.\nKeeping a supportive perspective:\nStepping back from anxious feelings can help put a situation in perspective and make it seem less scary.\nGetting\nsupport:\nTalking to friends and family or a health professional to get support with anxiety can help a person overcome anxiety.\n2. Exercise and fitness\nA\n2023 review of research\nsuggests that more active people are less likely to develop depression and anxiety, with\nother studies\nsuggesting high intensity exercise is more likely associated with reducing symptoms of mental health conditions. Researchers recommend more high quality research to further understand the link between physical activity and mental health disorders.\nThe ADAA\nsuggests\nincluding 2.5 hours of moderate-intensity exercise or 1.25 hours of vigorous-intensity exercise each week, or a combination of the activities.\nThis could include jogging, walking,\ncycling\n, or dancing for 30 minutes three to five times a week.\nSetting smaller exercise goals can help make an exercise program feel more achievable. Also, a person may be more likely to keep up with it long-term.\n3. Medications\nBenzodiazepines:\nThese drugs\nare usually prescribed for short periods because they can be addictive. They affect the central nervous system and slow down the body’s functions by increasing the effect of the brain chemical\ngamma amino butyric acid\n.\nBeta-blockers:\nHealthcare professionals prescribe beta-blockers on an as-needed basis for some people\nto help reduce\nphysical symptoms of anxiety, such as trembling, a fast heartbeat, and sweating. There are also some natural sources of beta-blockers, such as omega-3 fatty acids, that\nmay help\nanxiety symptoms.\nSelective serotonin reuptake inhibitors (SSRIs):\nSSRIs\nincrease the level of\nserotonin\n, known as a “happy” chemical, in the brain that\ncan improve\nsymptoms associated with generalized anxiety disorder (GAD),\npanic disorders\n, and social anxiety.\nTricyclic antidepressants:\nThese antidepressants\nare similar to SSRIs. They\naffect\nfive different\nneurotransmitter\npathways, including blocking the reuptake of serotonin. However, they can cause more side effects than SSRIs.\nMonoamine oxidase inhibitors (MAOIs):\nMAOIs\nare an older type of antidepressant that increase brain levels of serotonin, norepinephrine,\ndopamine\n, and tyramine. In doing so, they relieve symptoms of depression, panic disorders, and social phobia. People taking MAOIs\nshould avoid\neating certain cheeses and wines, and women may need to avoid birth control and other types of medications.\n4. Therapy\nThere are many types of therapy a person can try to help overcome anxiety.\nPsychotherapy\n, also called talk therapy, involves a person scheduling therapy sessions with a\nmental health professional\n. A person can receive psychotherapy in a group or one-on-one session.\nTypes of psychotherapy\ninclude\n:\nAcceptance and commitment therapy (ACT):\nACT\nuses acceptance and mindfulness strategies to help alleviate anxiety. ACT also encourages a person to commit to behavior changes to help them overcome anxiety.\nCognitive behavioral therapy (CBT)\nCBT\nfocuses on identifying and understanding a person’s thinking and behavioral patterns. By doing this, a person can change these patterns to reduce their anxiety.\nCBT helps a person learn skills they can use throughout their life to overcome anxiety, and they may see benefits in\n12 to 16 weeks\n.\nSessions may provide a person with activities or homework to complete to help them progress during their course of therapy.\nExposure therapy\nExposure therapy\nis a type of CBT. A person is gradually exposed to the things that make their anxiety worse in a safe environment.\nThis can help a person feel less anxious about the situations, places, or objects that cause them stress. In particular, it is thought to be\nvery effective\nfor phobias and\nobsessive-compulsive disorder (OCD)\n.\nThere are many different types of anxiety disorders. They include:\nGeneralized anxiety disorder (GAD)\nGAD\nis a type of chronic anxiety.\nThe National Health Service (NHS) reports that a person with GAD will feel anxious or worried most days for at least\n6 months\n. They may feel anxious about their health, work, social interactions, or their situation in life more generally.\nHealth anxiety\nA person with health anxiety will feel excessive anxiety about developing a health condition, and their worry may be out of proportion with their chances of developing a particular health condition.\nThey\nmay still believe\nthey are at risk of an illness despite reassurance from health professionals, check their bodies obsessively, or take medical tests more than necessary.\nHealth anxiety can occur in people who are healthy and in people who have health conditions, regardless of whether they are experiencing symptoms.\nSocial anxiety\nA person with\nsocial anxiety\nwill feel anxious about social interactions or social performances.\nThey may worry that others will judge them negatively because of what they say or do and avoid social situations, so social anxiety\ncan affect\na person’s work and school life.\nPerformance anxiety\nPerformance anxiety refers to anxiety a person experiences in anticipation of performing specific tasks.\nA\n2023 review of research\ninvolving athletes and performers highlighted that this type of anxiety can manifest as increased heart rate, trembling, breathing difficulty, excessive sweating, outcome-related worry, and overthinking.\nAnecdotal evidence suggests that performance anxiety triggers may include:\ntaking exams\npublic speaking\nwriting\nsexual performance\nsports\nthe performing arts\nThe specific mechanisms behind performance anxiety are unclear.\nSwallowing anxiety\nSwallowing anxiety, also called phagophobia, can cause problems with a person’s eating patterns.\nA person with swallowing anxiety may exhibit the following symptoms:\nexperiencing fear or worry that food is stuck in their throat\navoiding eating certain types of food or textures\navoiding situations where they would need to eat or drink in public\nfinding it difficult to start swallowing\nA person\nmay develop\nswallowing anxiety if they have experienced a traumatic event such as choking, regurgitation, or abuse.\nSexual anxiety\nBoth men and women can experience sexual anxiety.\nSexual anxiety can have a negative effect on a person’s sex life. They may worry about their looks or that they will disappoint sexual partners.\nSimilarly, a\n2023 study\nsuggests that women with negative body image during sex tend to report lower sexual well-being.\nRelationship anxiety\nAccording to a small\n2022 study\n, a person with an anxious attachment style may seek reassurance excessively from their partner to manage their relationship insecurities.\nDriving anxiety\nAccording to the\nADAA\n, a person’s\ndriving anxiety\nmay include the following fears:\ndriving outside their comfort zone on their own\ngetting lost\nrunning out of gas\nbeing unable to find a parking spot\ngoing too fast and losing control\ngetting into a car accident\nDriving anxiety can affect a person’s social and professional life.\nPhobias\nA person with a\nphobia\nwill experience intense fear about specific objects or situations.\nThe fear they feel will often be out of proportion with the threat the object or situation presents.\nA person with a phobia may take steps to avoid the object or situation, and experience excessive anxiety about encountering it.\nSpecific phobias can\ninclude\n:\nflying\nheights (acrophobia)\ncertain animals (zoophobia)\ninjections (trypanophobia)\nblood (hemophobia)\nThe way a person responds to anxiety treatments is very individualized. One treatment may work for some people but not others.\nCoping strategies, lifestyle changes, therapy, or medication can all be part of a person’s anxiety treatment plan.\nThere are many different types of anxiety, and treatment may be different for each.\nAs a result, a person needs to get the correct diagnosis before seeking treatment to increase their chances of creating the right treatment plan to help them manage their anxiety.","attrs_markdown":"- Health Conditions\n  Health Conditions\n  \n  - [Alzheimer's & Dementia](https:\/\/www.medicalnewstoday.com\/alzheimers-and-dementia)\n  - [Anxiety](https:\/\/www.medicalnewstoday.com\/anxiety)\n  - [Asthma & Allergies](https:\/\/www.medicalnewstoday.com\/asthma-and-allergies)\n  - [Atopic Dermatitis](https:\/\/www.medicalnewstoday.com\/program\/investigating-atopic-dermatitis)\n  - [Breast Cancer](https:\/\/www.medicalnewstoday.com\/breast-cancer)\n  - [Cancer](https:\/\/www.medicalnewstoday.com\/cancer)\n  - [Cardiovascular Health](https:\/\/www.medicalnewstoday.com\/cardiovascular-health)\n  - 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[Causes Overview](https:\/\/www.medicalnewstoday.com\/articles\/323456)\n  - [Dehydration](https:\/\/www.medicalnewstoday.com\/articles\/dehydration-and-anxiety)\n  - [Triggers](https:\/\/www.medicalnewstoday.com\/articles\/326134)\n  - [Caffeine](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-and-caffeine)\n  - [Long COVID](https:\/\/www.medicalnewstoday.com\/articles\/long-covid-anxiety)\n- ### Home Remedies\n  Home Remedies\n  \n  #### Related Articles\n  - [Home Remedies Overview](https:\/\/www.medicalnewstoday.com\/articles\/322396)\n  - [Homeopathic Treatment](https:\/\/www.medicalnewstoday.com\/articles\/327011)\n  - [Herbs](https:\/\/www.medicalnewstoday.com\/articles\/herbs-for-anxiety)\n  - [Magnesium](https:\/\/www.medicalnewstoday.com\/articles\/best-magnesium-supplements-for-anxiety)\n  - [Melatonin](https:\/\/www.medicalnewstoday.com\/articles\/does-melatonin-help-with-anxiety)\n  - [Passionflower](https:\/\/www.medicalnewstoday.com\/articles\/323795)\n  - [Saffron](https:\/\/www.medicalnewstoday.com\/articles\/saffron-for-anxiety)\n  - [Ear seeds](https:\/\/www.medicalnewstoday.com\/articles\/ear-seeds-for-anxiety)\n  - [Hemp Oil](https:\/\/www.medicalnewstoday.com\/articles\/hemp-oil-for-anxiety)\n  - [Fidget Toys](https:\/\/www.medicalnewstoday.com\/articles\/fidget-toys-for-anxiety)\n  - [Best Supplements](https:\/\/www.medicalnewstoday.com\/articles\/supplements-for-anxiety)\n  - [Weighted Blankets](https:\/\/www.medicalnewstoday.com\/articles\/317037)\n  - [Valerian Root](https:\/\/www.medicalnewstoday.com\/articles\/318088)\n  - [Benadryl](https:\/\/www.medicalnewstoday.com\/articles\/does-benadryl-help-with-anxiety)\n  - [Kratom](https:\/\/www.medicalnewstoday.com\/articles\/best-kratom-for-anxiety)\n  - [Acupuncture](https:\/\/www.medicalnewstoday.com\/articles\/acupuncture-for-anxiety)\n- ### Management\n  Management\n  \n  #### Related Articles\n  - [Management Overview](https:\/\/www.medicalnewstoday.com\/articles\/326115)\n  - [EFT Tapping](https:\/\/www.medicalnewstoday.com\/articles\/326434)\n  - [Without Medication](https:\/\/www.medicalnewstoday.com\/articles\/how-to-treat-anxiety-without-medication)\n  - [How to Stop a Panic Attack](https:\/\/www.medicalnewstoday.com\/articles\/321510)\n  - [4-7-8 Breathing](https:\/\/www.medicalnewstoday.com\/articles\/324417)\n  - [Foods that Help](https:\/\/www.medicalnewstoday.com\/articles\/322652)\n  - [Ease Throat Tightness](https:\/\/www.medicalnewstoday.com\/articles\/how-to-relax-throat-muscles-anxiety)\n  - [Service Dogs](https:\/\/www.medicalnewstoday.com\/articles\/322784)\n  - [Sour Candy for Panic Attacks](https:\/\/www.medicalnewstoday.com\/articles\/sour-candy-and-anxiety)\n  - [Breathing Exercises](https:\/\/www.medicalnewstoday.com\/articles\/breathing-exercises-for-anxiety)\n  - [Journaling](https:\/\/www.medicalnewstoday.com\/articles\/how-to-journal-for-anxiety)\n  - [Disability Benefits](https:\/\/www.medicalnewstoday.com\/articles\/is-anxiety-a-disability)\n  - [Exercises](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-exercises)\n  - [333 Rule](https:\/\/www.medicalnewstoday.com\/articles\/333-rule)\n  - [Mindfulness Meditation](https:\/\/www.medicalnewstoday.com\/articles\/mindfulness-meditation-for-anxiety)\n  - [Box Breathing](https:\/\/www.medicalnewstoday.com\/articles\/318973)\n  - [Support Groups](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-support-groups)\n  - [Coping Tips](https:\/\/www.medicalnewstoday.com\/articles\/7603)\n  - [Best Books](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-books)\n  - [Mantras](https:\/\/www.medicalnewstoday.com\/articles\/mantras-for-anxiety)\n  - [Support During Panic Attack](https:\/\/www.medicalnewstoday.com\/articles\/how-to-help-someone-who-is-having-a-panic-attack)\n  - [Coping Methods](https:\/\/www.medicalnewstoday.com\/articles\/how-to-cope-with-anxiety)\n  - [Yoga](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-yoga)\n  - [In Black Communities](https:\/\/www.medicalnewstoday.com\/articles\/black-anxiety)\n  - [Drawing](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-and-drawing)\n  - [Best Jobs](https:\/\/www.medicalnewstoday.com\/articles\/jobs-for-people-with-anxiety)\n  - [Affirmations](https:\/\/www.medicalnewstoday.com\/articles\/affirmations-for-anxiety)\n  - [Sleep Tips](https:\/\/www.medicalnewstoday.com\/articles\/how-to-fall-asleep-with-anxiety)\n  - [Support for Children](https:\/\/www.medicalnewstoday.com\/articles\/how-to-help-kids-with-anxiety)\n- ### Prognosis\n  Prognosis\n  \n  #### Related Articles\n  - [Outlook Overview](https:\/\/www.medicalnewstoday.com\/articles\/how-long-does-anxiety-last)\n  - [Is It Fatal?](https:\/\/www.medicalnewstoday.com\/articles\/can-you-die-from-a-panic-attack)\n  - [What Makes It Worse](https:\/\/www.medicalnewstoday.com\/articles\/why-is-my-anxiety-so-bad)\n  - [Does Everyone Have Anxiety?](https:\/\/www.medicalnewstoday.com\/articles\/does-everyone-have-anxiety)\n- ### Symptoms\n  Symptoms\n  \n  #### Related Articles\n  - [Symptoms Overview](https:\/\/www.medicalnewstoday.com\/articles\/322510)\n  - [Anxiety-Avoidance Cycle](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-avoidance)\n  - [Shortness of Breath](https:\/\/www.medicalnewstoday.com\/articles\/326831)\n  - [Anxiety Attack](https:\/\/www.medicalnewstoday.com\/articles\/307863)\n  - [Dizziness](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-and-dizziness)\n  - [Brain Fog](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-and-brain-fog)\n  - [Rash](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-rash)\n  - [Itching](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-itching)\n  - [Jaw Tension](https:\/\/www.medicalnewstoday.com\/articles\/jaw-tension-anxiety)\n  - [Panic vs. Anxiety Attack](https:\/\/www.medicalnewstoday.com\/articles\/321798)\n  - [Facial Numbness](https:\/\/www.medicalnewstoday.com\/articles\/facial-numbness-and-anxiety)\n  - [Lip Biting](https:\/\/www.medicalnewstoday.com\/articles\/322093)\n  - [Heart Palpitations](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-with-heart-palpitations)\n  - [Shaking](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-shaking)\n  - [Numbness](https:\/\/www.medicalnewstoday.com\/articles\/can-anxiety-cause-numbness)\n  - [Fatigue](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-and-fatigue)\n  - [Physical Symptoms](https:\/\/www.medicalnewstoday.com\/articles\/physical-symptoms-of-anxiety)\n  - [Appetite Changes](https:\/\/www.medicalnewstoday.com\/articles\/327437)\n  - [Headache](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-headaches)\n  - [Nervous Breakdown](https:\/\/www.medicalnewstoday.com\/articles\/321018)\n  - [Tongue Tingling](https:\/\/www.medicalnewstoday.com\/articles\/tingling-tongue-and-anxiety)\n  - [Nausea](https:\/\/www.medicalnewstoday.com\/articles\/326391)\n- ### Treatment\n  Treatment\n  \n  #### Related Articles\n  - [Treatment Overview](https:\/\/www.medicalnewstoday.com\/articles\/323494)\n  - [Anxiety Medications](https:\/\/www.medicalnewstoday.com\/articles\/323666)\n  - [Beta-Blockers](https:\/\/www.medicalnewstoday.com\/articles\/326397)\n  - [Medication for Anxiety and Depression](https:\/\/www.medicalnewstoday.com\/articles\/which-medications-are-best-for-anxiety-and-depression)\n  - [Xanax](https:\/\/www.medicalnewstoday.com\/articles\/drugs-xanax)\n  - [Ativan](https:\/\/www.medicalnewstoday.com\/articles\/326015)\n  - [Propranolol](https:\/\/www.medicalnewstoday.com\/articles\/how-quickly-does-propranolol-work-for-anxiety)\n  - [Hydroxyzine](https:\/\/www.medicalnewstoday.com\/articles\/drugs-hydroxyzine-oral-tablet)\n  - [Clonazepam](https:\/\/www.medicalnewstoday.com\/articles\/clonazepam-oral-tablet)\n  - [Diazepam](https:\/\/www.medicalnewstoday.com\/articles\/diazepam-oral-tablet)\n  - [Ketamine](https:\/\/www.medicalnewstoday.com\/articles\/ketamine-for-anxiety)\n  - [Buspar](https:\/\/www.medicalnewstoday.com\/articles\/buspar-side-effects)\n  - [Social Anxiety Medication](https:\/\/www.medicalnewstoday.com\/articles\/best-medication-for-social-anxiety)\n  - [Antipsychotics](https:\/\/www.medicalnewstoday.com\/articles\/antipsychotics-for-anxiety)\n  - [Transcranial Magnetic Stimulation](https:\/\/www.medicalnewstoday.com\/articles\/tms-for-anxiety)\n  - [Best Online CBT Platforms](https:\/\/www.medicalnewstoday.com\/articles\/cbt-for-anxiety)\n- ### Types\n  Types\n  \n  #### Related Articles\n  - [Types Overview](https:\/\/www.medicalnewstoday.com\/articles\/how-to-overcome-anxiety)\n  - [In the Morning](https:\/\/www.medicalnewstoday.com\/articles\/325808)\n  - [Separation](https:\/\/www.medicalnewstoday.com\/articles\/322070)\n  - [Driving](https:\/\/www.medicalnewstoday.com\/articles\/driving-anxiety)\n  - [Anticipatory](https:\/\/www.medicalnewstoday.com\/articles\/anticipatory-anxiety)\n  - [Debilitating](https:\/\/www.medicalnewstoday.com\/articles\/debilitating-anxiety)\n  - [Parental](https:\/\/www.medicalnewstoday.com\/articles\/parental-anxiety)\n  - [Hyperstimulation](https:\/\/www.medicalnewstoday.com\/articles\/hyperstimulation-anxiety)\n  - [Panic Disorder](https:\/\/www.medicalnewstoday.com\/articles\/8872)\n  - [Generalized Anxiety Disorder](https:\/\/www.medicalnewstoday.com\/articles\/326416)\n  - [Existential](https:\/\/www.medicalnewstoday.com\/articles\/existential-anxiety)\n  - [Travel](https:\/\/www.medicalnewstoday.com\/articles\/travel-anxiety)\n  - [Social](https:\/\/www.medicalnewstoday.com\/articles\/176891)\n  - [Trait vs. State Anxiety](https:\/\/www.medicalnewstoday.com\/articles\/trait-anxiety)\n  - [Situational](https:\/\/www.medicalnewstoday.com\/articles\/situational-anxiety)\n  - [Political](https:\/\/www.medicalnewstoday.com\/articles\/political-anxiety)\n  - [Hospital](https:\/\/www.medicalnewstoday.com\/articles\/hospital-anxiety)\n  - [Types of Social Anxiety](https:\/\/www.medicalnewstoday.com\/articles\/types-of-social-anxiety)\n  - [Eco-Anxiety](https:\/\/www.medicalnewstoday.com\/articles\/327354)\n  - [Pathological](https:\/\/www.medicalnewstoday.com\/articles\/pathological-anxiety-definition-causes-and-symptoms)\n  - [Free-Floating](https:\/\/www.medicalnewstoday.com\/articles\/free-floating-anxiety)\n  - [Anxiety Disorders](https:\/\/www.medicalnewstoday.com\/articles\/types-of-anxiety)\n  - [Anxiety in Children](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-in-children)\n  - [High Functioning](https:\/\/www.medicalnewstoday.com\/articles\/high-functioning-anxiety)\n  - [Health](https:\/\/www.medicalnewstoday.com\/articles\/health-anxiety)\n  - [Before Period](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-before-period)\n  - [Dating](https:\/\/www.medicalnewstoday.com\/articles\/dating-anxiety)\n  - [School](https:\/\/www.medicalnewstoday.com\/articles\/school-anxiety)\n  - [Friendship](https:\/\/www.medicalnewstoday.com\/articles\/friendship-anxiety)\n  - [Surgery](https:\/\/www.medicalnewstoday.com\/articles\/surgery-anxiety)\n  - [At Night](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-at-night)\n  - [Dental](https:\/\/www.medicalnewstoday.com\/articles\/what-to-know-about-dental-anxiety)\n  - [In Males](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-in-men-fighting-stereotypes)\n  - [Hangover](https:\/\/www.medicalnewstoday.com\/articles\/hangover-anxiety)\n  - [Test](https:\/\/www.medicalnewstoday.com\/articles\/test-anxiety-tips)\n  - [Gym](https:\/\/www.medicalnewstoday.com\/articles\/gym-anxiety)\n- ### Complications\n  Complications\n  \n  #### Related Articles\n  - [Left Arm Pain](https:\/\/www.medicalnewstoday.com\/articles\/left-arm-pain-from-anxiety)\n  - [Hot Flashes](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-hot-flashes)\n  - [Acid Reflux](https:\/\/www.medicalnewstoday.com\/articles\/acid-reflux-and-anxiety)\n  - [Anxiety Poop](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-poop)\n  - [Atrial Fibrillation](https:\/\/www.medicalnewstoday.com\/articles\/can-anxiety-cause-atrial-fibrillation)\n  - [Inflammation](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-and-inflammation-is-there-a-link)\n  - [Anxiety Dreams](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-dreams)\n- ### Related Conditions\n  Related Conditions\n  \n  #### Related Articles\n  - [Vs. Depression](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-vs-depression)\n  - [Psychosis](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-psychosis)\n  - [Vs. Stress](https:\/\/www.medicalnewstoday.com\/articles\/stress-vs-anxiety)\n  - [Tinnitus](https:\/\/www.medicalnewstoday.com\/articles\/ringing-in-ears-anxiety)\n  - [Panic vs. Heart Attack](https:\/\/www.medicalnewstoday.com\/articles\/322797)\n  - [AVPD vs. Social Anxiety](https:\/\/www.medicalnewstoday.com\/articles\/avpd-vs-social-anxiety)\n  - [Vs. Paranoia](https:\/\/www.medicalnewstoday.com\/articles\/paranoia-vs-anxiety)\n  - [Adjustment Disorder](https:\/\/www.medicalnewstoday.com\/articles\/adjustment-disorder-with-anxiety)\n\n# Overcoming and understanding different types of anxiety\n![](https:\/\/i0.wp.com\/post.medicalnewstoday.com\/wp-content\/uploads\/sites\/3\/2021\/06\/Lori_Lawrenz_500x500_Med_Reviewer_Photos_v2.png?w=105&h=105)\n\n[Medically reviewed]() by [Lori Lawrenz, PsyD]() — Written by [Lois Zoppi]() —  [Updated on December 12, 2024]()\n\n- [Ways to overcome anxiety](https:\/\/www.medicalnewstoday.com\/articles\/how-to-overcome-anxiety#ways-to-overcome-anxiety)\n- [Types of anxiety](https:\/\/www.medicalnewstoday.com\/articles\/how-to-overcome-anxiety#types-of-anxiety)\n- [Support](https:\/\/www.medicalnewstoday.com\/articles\/how-to-overcome-anxiety#support)\n- [Summary](https:\/\/www.medicalnewstoday.com\/articles\/how-to-overcome-anxiety#summary)\n\n### Key takeaways\n- The primary treatment course for anxiety disorders is a combination of therapy and medication.\n- Diet and lifestyle changes, exercise, and other complementary coping mechanisms may also help people manage symptoms.\n- There are a number of different anxiety disorders, including generalized anxiety disorder, health anxiety, sexual anxiety, and social anxiety. Treatment will depend on the type of anxiety disorder a person has, in addition to their personal circumstances.\n\nIt is natural for a person to feel anxious from time to time.\n\nHowever, a person may have an anxiety disorder if they regularly feel severe levels of anxiety that impact their day-to-day life. A person’s feelings of anxiety may last for a long time or be out of proportion to their situation.\n\nRead on to learn four ways a person can overcome their anxiety, and what the different types of anxiety are.\n\nThis article also contains personal stories from Hannah Gerber, Vanessa Walilko, and Paige Bond, three individuals who have experienced anxiety.\n\n## [Ways to overcome anxiety]()\n![a woman stares out of a window](https:\/\/i0.wp.com\/post.medicalnewstoday.com\/wp-content\/uploads\/sites\/3\/2021\/04\/anxiety_overcome_GettyImages162980137_Header-1024x575.jpg?w=1155&h=1528)\n\n[Share on Pinterest](https:\/\/www.pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.medicalnewstoday.com%2Farticles%2Fhow-to-overcome-anxiety&media=https%3A%2F%2Fpost.medicalnewstoday.com%2Fwp-content%2Fuploads%2Fsites%2F3%2F2021%2F04%2Fanxiety_overcome_GettyImages162980137_Header-1024x575.jpg&description=4%20ways%20to%20cope%20with%20anxiety \"Share on Pinterest\")\n\nJasper James\/Getty Images\n\nThere are numerous ways a person may overcome anxiety besides those listed here. What works for one person may not work for another.\n\nA person experiencing anxiety can talk with a specialist about the best approach for them.\n\n### 1\\. Coping strategies\nThe [Anxiety and Depression Association of America (ADAA)](https:\/\/adaa.org\/tips) recommends the following coping strategies for anxiety:\n\n- **Staying** **relaxed:** Practicing [yoga](https:\/\/www.medicalnewstoday.com\/articles\/286745), or trying [meditation](https:\/\/www.medicalnewstoday.com\/articles\/320392), [breathing](https:\/\/www.medicalnewstoday.com\/articles\/breathing-techniques), [massage](https:\/\/www.medicalnewstoday.com\/articles\/325288), and [relaxation techniques](https:\/\/www.medicalnewstoday.com\/articles\/5-relaxation-techniques-to-try) can help a person cope with anxiety.\n- **Consuming a health-promoting** **diet:** Eating a [well-balanced diet](https:\/\/www.medicalnewstoday.com\/articles\/324093) with regular meals and healthy snacks will help keep the body healthy. Avoiding [alcohol](https:\/\/www.medicalnewstoday.com\/articles\/305062) and [caffeine](https:\/\/www.medicalnewstoday.com\/articles\/285194) can also help reduce anxiety.\n- **Getting proper sleep:** Getting enough quality [sleep](https:\/\/www.medicalnewstoday.com\/articles\/sleep-anxiety) each night can help a person feel more able to overcome anxiety.\n- **Setting** **achievable goals:** Instead of aiming for perfection, a person can try to do their best instead. This can help them feel more positive about their achievements and decrease the pressure they put on themselves.\n- **Keeping a supportive perspective:** Stepping back from anxious feelings can help put a situation in perspective and make it seem less scary.\n- **Getting** **support:** Talking to friends and family or a health professional to get support with anxiety can help a person overcome anxiety.\n### 2\\. Exercise and fitness\nA [2023 review of research](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10546525\/) suggests that more active people are less likely to develop depression and anxiety, with [other studies](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10579187\/) suggesting high intensity exercise is more likely associated with reducing symptoms of mental health conditions. Researchers recommend more high quality research to further understand the link between physical activity and mental health disorders.\n\nThe ADAA [suggests](https:\/\/adaa.org\/tips) including 2.5 hours of moderate-intensity exercise or 1.25 hours of vigorous-intensity exercise each week, or a combination of the activities.\n\nThis could include jogging, walking, [cycling](https:\/\/www.medicalnewstoday.com\/articles\/benefits-of-cycling), or dancing for 30 minutes three to five times a week.\n\nSetting smaller exercise goals can help make an exercise program feel more achievable. Also, a person may be more likely to keep up with it long-term.\n\n### 3\\. Medications\nThe [Office on Women’s Health](https:\/\/www.womenshealth.gov\/mental-health\/mental-health-conditions\/anxiety-disorders\/#10) lists the following types of medication for anxiety:\n\n- **Benzodiazepines:** [These drugs](https:\/\/www.medicalnewstoday.com\/articles\/262809) are usually prescribed for short periods because they can be addictive. They affect the central nervous system and slow down the body’s functions by increasing the effect of the brain chemical [gamma amino butyric acid](https:\/\/www.medicalnewstoday.com\/articles\/326847).\n- **Beta-blockers:** Healthcare professionals prescribe beta-blockers on an as-needed basis for some people\n  [to help reduce](https:\/\/www.nimh.nih.gov\/health\/topics\/mental-health-medications)\n  physical symptoms of anxiety, such as trembling, a fast heartbeat, and sweating. There are also some natural sources of beta-blockers, such as omega-3 fatty acids, that [may help](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11186166\/) anxiety symptoms.\n- **Selective serotonin reuptake inhibitors (SSRIs):** [SSRIs](https:\/\/www.medicalnewstoday.com\/articles\/ssri-vs-snri) increase the level of [serotonin](https:\/\/www.medicalnewstoday.com\/articles\/232248), known as a “happy” chemical, in the brain that\n  [can improve](https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK554406\/)\n  symptoms associated with generalized anxiety disorder (GAD), [panic disorders](https:\/\/www.medicalnewstoday.com\/articles\/8872), and social anxiety.\n- **Tricyclic antidepressants:** [These antidepressants](https:\/\/www.medicalnewstoday.com\/articles\/tricyclic-antidepressants) are similar to SSRIs. They\n  [affect](https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK557791\/)\n  five different [neurotransmitter](https:\/\/www.medicalnewstoday.com\/articles\/326649) pathways, including blocking the reuptake of serotonin. However, they can cause more side effects than SSRIs.\n- **Monoamine oxidase inhibitors (MAOIs):** [MAOIs](https:\/\/www.medicalnewstoday.com\/articles\/maois) are an older type of antidepressant that increase brain levels of serotonin, norepinephrine, [dopamine](https:\/\/www.medicalnewstoday.com\/articles\/dopamine-effects-on-the-body), and tyramine. In doing so, they relieve symptoms of depression, panic disorders, and social phobia. People taking MAOIs\n  [should avoid](https:\/\/www.womenshealth.gov\/mental-health\/mental-health-conditions\/anxiety-disorders\/)\n  eating certain cheeses and wines, and women may need to avoid birth control and other types of medications.\n### 4\\. Therapy\nThere are many types of therapy a person can try to help overcome anxiety.\n\n[Psychotherapy](https:\/\/www.medicalnewstoday.com\/articles\/156433), also called talk therapy, involves a person scheduling therapy sessions with a [mental health professional](https:\/\/www.medicalnewstoday.com\/articles\/mental-health-professionals). A person can receive psychotherapy in a group or one-on-one session.\n\nTypes of psychotherapy [include](https:\/\/www.nimh.nih.gov\/health\/topics\/anxiety-disorders):\n\n#### Acceptance and commitment therapy (ACT):\n[ACT](https:\/\/www.medicalnewstoday.com\/articles\/act-therapy) uses acceptance and mindfulness strategies to help alleviate anxiety. ACT also encourages a person to commit to behavior changes to help them overcome anxiety.\n\n#### Cognitive behavioral therapy (CBT)\n[CBT](https:\/\/www.medicalnewstoday.com\/articles\/296579) focuses on identifying and understanding a person’s thinking and behavioral patterns. By doing this, a person can change these patterns to reduce their anxiety.\n\nCBT helps a person learn skills they can use throughout their life to overcome anxiety, and they may see benefits in [12 to 16 weeks](https:\/\/adaa.org\/find-help\/treatment-help\/types-of-therapy).\n\nSessions may provide a person with activities or homework to complete to help them progress during their course of therapy.\n\n#### Exposure therapy\n[Exposure therapy](https:\/\/www.medicalnewstoday.com\/articles\/exposure-therapy) is a type of CBT. A person is gradually exposed to the things that make their anxiety worse in a safe environment.\n\nThis can help a person feel less anxious about the situations, places, or objects that cause them stress. In particular, it is thought to be [very effective](https:\/\/adaa.org\/find-help\/treatment-help\/types-of-therapy) for phobias and [obsessive-compulsive disorder (OCD)](https:\/\/www.medicalnewstoday.com\/articles\/178508).\n\n## [Types of anxiety]()\nThere are many different types of anxiety disorders. They include:\n\n### Generalized anxiety disorder (GAD)\n[GAD](https:\/\/www.medicalnewstoday.com\/articles\/326416) is a type of chronic anxiety.\n\nThe National Health Service (NHS) reports that a person with GAD will feel anxious or worried most days for at least [6 months](https:\/\/www.nhs.uk\/mental-health\/conditions\/generalised-anxiety-disorder-gad\/). They may feel anxious about their health, work, social interactions, or their situation in life more generally.\n\n### Hannah’s story: How I cope with GAD\n“By the time I was diagnosed with GAD in 2015, I’d been experiencing symptoms of anxiety for years. I didn’t have the language for what I was experiencing — I mostly just knew I felt “bad” or “stressed” whether stressful things were happening in my life or not.\n\nOne of my go-to’s for managing my GAD is [Emotional Freedom Technique (EFT)](https:\/\/www.medicalnewstoday.com\/articles\/326434), also known as tapping, because it’s accessible, provides near-instant relief, and I can do it anywhere. I typically start my day with a guided tapping video to ease the anxiety I usually wake up with. After tapping for 5 minutes, I tend to notice my anxiety drops from a 6–7\/10 to a 3\/10. I’ve also done this on the go, while driving, or in a private place in public, especially if I feel a panic attack coming on.”\n### Health anxiety\n[Health anxiety](https:\/\/www.medicalnewstoday.com\/articles\/health-anxiety) is also called hypochondria.\n\nA person with health anxiety will feel excessive anxiety about developing a health condition, and their worry may be out of proportion with their chances of developing a particular health condition.\n\nThey [may still believe](https:\/\/adaa.org\/understanding-anxiety\/related-illnesses\/health-anxiety) they are at risk of an illness despite reassurance from health professionals, check their bodies obsessively, or take medical tests more than necessary.\n\nHealth anxiety can occur in people who are healthy and in people who have health conditions, regardless of whether they are experiencing symptoms.\n\n### Social anxiety\nA person with [social anxiety](https:\/\/www.medicalnewstoday.com\/articles\/176891) will feel anxious about social interactions or social performances.\n\nThey may worry that others will judge them negatively because of what they say or do and avoid social situations, so social anxiety [can affect](https:\/\/www.nimh.nih.gov\/health\/topics\/anxiety-disorders) a person’s work and school life.\n\n### Vanessa’s story: How I overcame social anxiety\n“I started taking improv comedy classes in my 20s in order to manage my social anxiety. I was having trouble feeling comfortable in my own skin and making small talk. A few months of being very silly in classes in front of strangers helped me tremendously. Now, I feel like I can talk to anyone in any situation.\n\nI also started teaching jewelry-making classes. Having to explain complicated projects to people from all walks of life helped my confidence in speaking or explaining things in public, especially since I got used to taking the time to repeat myself in different ways to communicate instructions.\n\nOne of the best things I’ve found to help manage my anxiety, however, is working on repetitive crafts like knitting, crocheting, cross-stitch, and chainmail. My brain rejects all traditional attempts at mindfulness. I can’t meditate. If I’m working on a repetitive task, however, I can completely focus on the work in front of me, and my anxiety melts away.\n\nOver the years, I’ve realized that one of the ways to mitigate anxiety is to do the thing I’m anxious about immediately so the anxiety doesn’t have a chance to build until I’m unable to function. If I have to make a phone call for work, I try to do that first thing in the morning so I’m not thinking about it all day.”\n### Performance anxiety\nPerformance anxiety refers to anxiety a person experiences in anticipation of performing specific tasks.\n\nA [2023 review of research](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10669558\/) involving athletes and performers highlighted that this type of anxiety can manifest as increased heart rate, trembling, breathing difficulty, excessive sweating, outcome-related worry, and overthinking.\n\nAnecdotal evidence suggests that performance anxiety triggers may include:\n\n- taking exams\n- [public speaking](https:\/\/www.medicalnewstoday.com\/articles\/glossophobia)\n- writing\n- [sexual performance](https:\/\/www.medicalnewstoday.com\/articles\/320574)\n- sports\n- the performing arts\n\nThe specific mechanisms behind performance anxiety are unclear.\n\n### Swallowing anxiety\nSwallowing anxiety, also called phagophobia, can cause problems with a person’s eating patterns.\n\nA person with swallowing anxiety may exhibit the following symptoms:\n\n- experiencing fear or worry that food is stuck in their throat\n- avoiding eating certain types of food or textures\n- avoiding situations where they would need to eat or drink in public\n- finding it difficult to start swallowing\n\nA person [may develop](https:\/\/swallowingdisorderfoundation.com\/phagophobia-the-fear-of-eating\/) swallowing anxiety if they have experienced a traumatic event such as choking, regurgitation, or abuse.\n\n### Sexual anxiety\nBoth men and women can experience sexual anxiety.\n\nSexual anxiety can have a negative effect on a person’s sex life. They may worry about their looks or that they will disappoint sexual partners.\n\n[Research](https:\/\/academic.oup.com\/smr\/article-abstract\/8\/2\/183\/6880285) indicates that roughly 9 to 25 percent of men experience sexual performance anxiety, which can contribute to [premature ejaculation](https:\/\/www.medicalnewstoday.com\/articles\/erectile-dysfunction-and-premature-ejaculation) and [erectile dysfunction (ED)](https:\/\/www.medicalnewstoday.com\/articles\/5702).\n\nSimilarly, a [2023 study](https:\/\/pubmed.ncbi.nlm.nih.gov\/35920757\/) suggests that women with negative body image during sex tend to report lower sexual well-being.\n\n### Relationship anxiety\n[Relationship anxiety](https:\/\/www.medicalnewstoday.com\/articles\/relationship-anxiety) can occur in new relationships or long-term relationships.\n\nAccording to a small [2022 study](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8895702\/), a person with an anxious attachment style may seek reassurance excessively from their partner to manage their relationship insecurities.\n\n### Paige’s story: How I cope with relationship anxiety\n“I think many people believe that relationship anxiety is just worrying about your relationship. While that’s definitely part of it, as both a licensed marriage and family therapist and person with relationship anxiety, I know there’s so much more beneath the surface. Relationship anxiety can eat away at the core of who you are for the desire to keep a relationship at peace, or just keep them around. The anxiety often stems from past experiences or traumas that get easily triggered when conflict shows up.\n\nMy personal coping strategy is to show myself copious amounts of self-compassion to counteract negative core beliefs I’ve formed about myself throughout my lifetime. By talking to myself how a loving friend or partner would, it allows me to let go of those heavy expectations I’ve held onto for so long, and I can just be myself, feeling a lot lighter in the process.\n\nAnother coping strategy I use is from Acceptance and Commitment Therapy, using a technique called Defusion. This helps me get “un-hooked” from my negative thoughts that I start to think are facts, even with very little evidence. It helps ground me and realize what is important in my life, what I want to pay attention to, and how spiraling into oblivion puts me further away from my dream life.”\n### Driving anxiety\nAccording to the [ADAA](https:\/\/adaa.org\/learn-from-us\/from-the-experts\/blog-posts\/consumer\/overcome-fear-driving), a person’s [driving anxiety](https:\/\/www.medicalnewstoday.com\/articles\/driving-anxiety) may include the following fears:\n\n- driving outside their comfort zone on their own\n- getting lost\n- running out of gas\n- being unable to find a parking spot\n- going too fast and losing control\n- getting into a car accident\n\nDriving anxiety can affect a person’s social and professional life.\n\n### Phobias\nA person with a [phobia](https:\/\/www.medicalnewstoday.com\/articles\/249347) will experience intense fear about specific objects or situations.\n\nThe fear they feel will often be out of proportion with the threat the object or situation presents.\n\nA person with a phobia may take steps to avoid the object or situation, and experience excessive anxiety about encountering it.\n\nSpecific phobias can [include](https:\/\/www.nimh.nih.gov\/health\/topics\/anxiety-disorders):\n\n- [flying](https:\/\/www.medicalnewstoday.com\/articles\/10609)\n- [heights (acrophobia)](https:\/\/www.medicalnewstoday.com\/articles\/acrophobia)\n- [certain animals (zoophobia)](https:\/\/www.medicalnewstoday.com\/articles\/zoophobia)\n- [injections (trypanophobia)](https:\/\/www.medicalnewstoday.com\/articles\/trypanophobia-2)\n- [blood (hemophobia)](https:\/\/www.medicalnewstoday.com\/articles\/fear-of-blood)\n\n## [Support systems and resources]()\nA person living with anxiety can connect with their friends and family to create a support network to help them cope with and manage their anxiety.\n\nA person can contact a doctor or mental health professional if they have concerns about their anxiety or are seeking treatment.\n\nThere are also many online resources that can help a person find information on anxiety, such as:\n\n- [Thero (a national directory of mental health resources)](https:\/\/www.mhinnovation.net\/organisations\/theroorg)\n- [Mental Health America (MHA)](https:\/\/www.mhanational.org\/about)\n- [National Alliance on Mental Illness (NAMI)](https:\/\/www.nami.org\/Home)\n\n## [Summary]()\nThe way a person responds to anxiety treatments is very individualized. One treatment may work for some people but not others.\n\nCoping strategies, lifestyle changes, therapy, or medication can all be part of a person’s anxiety treatment plan.\n\nThere are many different types of anxiety, and treatment may be different for each.\n\nAs a result, a person needs to get the correct diagnosis before seeking treatment to increase their chances of creating the right treatment plan to help them manage their anxiety.\n\n- [Uncategorized](https:\/\/www.medicalnewstoday.com\/categories\/uncategorized)\n- [Mental Health](https:\/\/www.medicalnewstoday.com\/categories\/mental-health)\n- [Anxiety \/ Stress](https:\/\/www.medicalnewstoday.com\/categories\/anxiety)\n- [Drugs](https:\/\/www.medicalnewstoday.com\/categories\/drugs)\n\n### How we reviewed this article:\nSources\n\nMedical News Today 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.medicalnewstoday.com\/articles\/process).\n\n- Anxiety disorders. (2021).  \n  <https:\/\/www.womenshealth.gov\/mental-health\/mental-health-conditions\/anxiety-disorders>\n- Anxiety disorders. (2024).  \n  <https:\/\/www.nimh.nih.gov\/health\/topics\/anxiety-disorders>\n- Bafkar N, et al. (2024). Efficacy and safety of omega-3 fatty acids supplementation for anxiety symptoms: a systematic review and dose-response meta-analysis of randomized controlled trials.  \n  <https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11186166\/>\n- Blumenfeld L. (2015). Phagophobia: The fear of eating.  \n  <https:\/\/swallowingdisorderfoundation.com\/phagophobia-the-fear-of-eating\/>\n- Chu A, et al. (2023). Selective serotonin reuptake inhibitors.  \n  <https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK554406\/>\n- Different types of mental health therapies. (2024).  \n  <https:\/\/adaa.org\/find-help\/treatment-help\/types-of-therapy>\n- Evraire LE, et al. (2022). The contribution of attachment styles and reassurance seeking to trust in romantic couples.  \n  <https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8895702\/>\n- Generalised anxiety disorder (GAD). (2024).  \n  <https:\/\/www.nhs.uk\/mental-health\/conditions\/generalised-anxiety-disorder-gad\/>\n- Health anxiety. (2023).  \n  <https:\/\/adaa.org\/understanding-anxiety\/related-illnesses\/health-anxiety>\n- Mental health medications. (2023).  \n  <https:\/\/www.nimh.nih.gov\/health\/topics\/mental-health-medications>\n- Moraczewski J, et al. (2023). Tricyclic antidepressants.  \n  <https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK557791\/>\n- Niering M, et al. (2023). Effects of psychological interventions on performance anxiety in performing artists and athletes: A systematic review with meta-analysis.  \n  <https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10669558\/>\n- Overcoming the fear of driving. (2017).  \n  <https:\/\/adaa.org\/learn-from-us\/from-the-experts\/blog-posts\/consumer\/overcome-fear-driving>\n- Pyke RE, et al. (2020). Sexual performance anxiety.  \n  <https:\/\/academic.oup.com\/smr\/article-abstract\/8\/2\/183\/6880285>\n- Rijal R, et al. (2024). Conquering phagophobia: A journey to overcoming the fear of choking.  \n  <https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11368543\/>\n- Singh B, et al. (2023). Effectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic reviews.  \n  <https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10579187\/>\n- Tips and strategies to manage anxiety and stress. (2024).  \n  <https:\/\/adaa.org\/tips>\n- Wanjau MN, et al. (2023). Physical activity and depression and anxiety disorders: A systematic review of reviews and assessment of causality.  \n  <https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10546525\/>\n- Weaver AD, et al. (2023). Body image and sexual well-being: A qualitative study of women's perceptions of partner and relationship influences.  \n  <https:\/\/pubmed.ncbi.nlm.nih.gov\/35920757\/>\n\nShare this article\n\n![](https:\/\/i0.wp.com\/post.medicalnewstoday.com\/wp-content\/uploads\/sites\/3\/2021\/06\/Lori_Lawrenz_500x500_Med_Reviewer_Photos_v2.png?w=105&h=105)\n\n[Medically reviewed]() by [Lori Lawrenz, PsyD]() — Written by [Lois Zoppi]() —  [Updated on December 12, 2024]()\n\n## Latest news\n- [Could probiotics, dietary changes help protect brain health as we age?](https:\/\/www.medicalnewstoday.com\/articles\/could-probiotics-dietary-changes-help-protect-brain-health-as-we-age)\n- [9 steps to improve heart health, per new dietary guidance from AHA](https:\/\/www.medicalnewstoday.com\/articles\/9-steps-improve-heart-health-diet-guidance-aha)\n- [AI model can accurately predict liver cancer risk, study suggests](https:\/\/www.medicalnewstoday.com\/articles\/ai-model-accurately-predict-liver-cancer-risk)\n- [AI-powered stroke tool linked to improved patient outcomes in large clinical trial](https:\/\/www.medicalnewstoday.com\/articles\/ai-powered-stroke-tool-linked-improved-patient-outcomes-large-clinical-trial)\n- [Eating same meals on repeat, and more at weekends may help you lose more weight](https:\/\/www.medicalnewstoday.com\/articles\/eating-same-meals-repeat-more-weekends-may-help-lose-more-weight)\n\n### Related Coverage\n- [Types of anxiety disorder](https:\/\/www.medicalnewstoday.com\/articles\/types-of-anxiety?utm_source=ReadNext)\n  \n  Medically reviewed by [Timothy J. Legg, PhD, PsyD](https:\/\/www.medicalnewstoday.com\/reviewers)\n  \n  [There are many types of anxiety, including phobias, social anxiety, and obsessive-compulsive disorder. Learn all the symptoms and treatments here.](https:\/\/www.medicalnewstoday.com\/articles\/types-of-anxiety?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.medicalnewstoday.com\/articles\/types-of-anxiety?utm_source=ReadNext)\n- [How to journal for anxiety](https:\/\/www.medicalnewstoday.com\/articles\/how-to-journal-for-anxiety?utm_source=ReadNext)\n  \n  Medically reviewed by [Danielle Wade, LCSW](https:\/\/www.medicalnewstoday.com\/reviewers)\n  \n  [Journaling can be a tool to help people manage anxiety. Read more about the benefits and tips for how people can journal.](https:\/\/www.medicalnewstoday.com\/articles\/how-to-journal-for-anxiety?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.medicalnewstoday.com\/articles\/how-to-journal-for-anxiety?utm_source=ReadNext)\n- [What is friendship anxiety?](https:\/\/www.medicalnewstoday.com\/articles\/friendship-anxiety?utm_source=ReadNext)\n  \n  Medically reviewed by [Joslyn Jelinek, LCSW, ACSW, RDDP](https:\/\/www.medicalnewstoday.com\/reviewers)\n  \n  [Friendship anxiety is when worry and overthinking about relationships affects a person's daily life and social interactions. Learn more here.](https:\/\/www.medicalnewstoday.com\/articles\/friendship-anxiety?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.medicalnewstoday.com\/articles\/friendship-anxiety?utm_source=ReadNext)\n- [Drinking 2 to 3 cups of coffee may reduce stress-related conditions, study suggests](https:\/\/www.medicalnewstoday.com\/articles\/2-3-cups-coffee-daily-reduce-stress-conditions-anxiety-depression?utm_source=ReadNext)\n  \n  [A new study suggests that roughly 2 to 3 cups a day could help reduce the risk of stress-related disorders but more than that may have an opposite…](https:\/\/www.medicalnewstoday.com\/articles\/2-3-cups-coffee-daily-reduce-stress-conditions-anxiety-depression?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.medicalnewstoday.com\/articles\/2-3-cups-coffee-daily-reduce-stress-conditions-anxiety-depression?utm_source=ReadNext)\n- [How to cope with a dentist phobia](https:\/\/www.medicalnewstoday.com\/articles\/dentist-phobia?utm_source=ReadNext)\n  \n  [Dental anxiety and dentist phobias are very common, but they are also treatable. Learn what helps and how to cope during appointments.](https:\/\/www.medicalnewstoday.com\/articles\/dentist-phobia?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.medicalnewstoday.com\/articles\/dentist-phobia?utm_source=ReadNext)\n\n© 2026 Healthline Media UK Ltd, London, UK. All rights reserved. MNT is the registered trade mark of Healthline Media. Healthline Media is an RVO Health Company. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional. [See additional information](https:\/\/www.medicalnewstoday.com\/about\/additional-information).\n\n- [About Us](https:\/\/www.medicalnewstoday.com\/about)\n- [Contact Us](https:\/\/www.medicalnewstoday.com\/about\/contact-us)\n- [Terms of Use](https:\/\/www.medicalnewstoday.com\/about\/terms-of-use)\n- [Privacy Policy](https:\/\/www.medicalnewstoday.com\/about\/privacy-policy)\n- Privacy Settings\n- [Advertising Policy](https:\/\/www.medicalnewstoday.com\/ad-policy)\n\n- [Health Topics](https:\/\/www.medicalnewstoday.com\/directory\/a-b)\n- [Health Hubs](https:\/\/www.medicalnewstoday.com\/articles\/content-hubs)\n- [Medical Affairs](https:\/\/www.medicalnewstoday.com\/about\/reviewers)\n- [Content Integrity](https:\/\/www.medicalnewstoday.com\/about\/content-integrity)\n- [Newsletters](https:\/\/www.medicalnewstoday.com\/newsletter)\n- © 2026 Healthline Media UK Ltd, London, UK. All rights reserved. MNT is the registered trade mark of Healthline Media. Healthline Media is an RVO Health Company. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional. [See additional information](https:\/\/www.medicalnewstoday.com\/about\/additional-information).\n\n© 2026 Healthline Media UK Ltd, London, UK. All rights reserved. MNT is the registered trade mark of Healthline Media. Healthline Media is an RVO Health Company. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional. [See additional information](https:\/\/www.medicalnewstoday.com\/about\/additional-information).\n\n[About](https:\/\/www.healthlinemedia.com\/?utm_source=medicalnewstoday.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=medicalnewstoday.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":"It is natural for a person to feel anxious from time to time.\n\nHowever, a person may have an anxiety disorder if they regularly feel severe levels of anxiety that impact their day-to-day life. A person’s feelings of anxiety may last for a long time or be out of proportion to their situation.\n\nRead on to learn four ways a person can overcome their anxiety, and what the different types of anxiety are.\n\nThis article also contains personal stories from Hannah Gerber, Vanessa Walilko, and Paige Bond, three individuals who have experienced anxiety.\n\nThere are numerous ways a person may overcome anxiety besides those listed here. What works for one person may not work for another.\n\nA person experiencing anxiety can talk with a specialist about the best approach for them.\n\n1\\. Coping strategies\n\n- **Staying** **relaxed:** Practicing [yoga](https:\/\/www.medicalnewstoday.com\/articles\/286745), or trying [meditation](https:\/\/www.medicalnewstoday.com\/articles\/320392), [breathing](https:\/\/www.medicalnewstoday.com\/articles\/breathing-techniques), [massage](https:\/\/www.medicalnewstoday.com\/articles\/325288), and [relaxation techniques](https:\/\/www.medicalnewstoday.com\/articles\/5-relaxation-techniques-to-try) can help a person cope with anxiety.\n- **Consuming a health-promoting** **diet:** Eating a [well-balanced diet](https:\/\/www.medicalnewstoday.com\/articles\/324093) with regular meals and healthy snacks will help keep the body healthy. Avoiding [alcohol](https:\/\/www.medicalnewstoday.com\/articles\/305062) and [caffeine](https:\/\/www.medicalnewstoday.com\/articles\/285194) can also help reduce anxiety.\n- **Getting proper sleep:** Getting enough quality [sleep](https:\/\/www.medicalnewstoday.com\/articles\/sleep-anxiety) each night can help a person feel more able to overcome anxiety.\n- **Setting** **achievable goals:** Instead of aiming for perfection, a person can try to do their best instead. This can help them feel more positive about their achievements and decrease the pressure they put on themselves.\n- **Keeping a supportive perspective:** Stepping back from anxious feelings can help put a situation in perspective and make it seem less scary.\n- **Getting** **support:** Talking to friends and family or a health professional to get support with anxiety can help a person overcome anxiety.\n\n2\\. Exercise and fitness\n\nA [2023 review of research](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10546525\/) suggests that more active people are less likely to develop depression and anxiety, with [other studies](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10579187\/) suggesting high intensity exercise is more likely associated with reducing symptoms of mental health conditions. Researchers recommend more high quality research to further understand the link between physical activity and mental health disorders.\n\nThe ADAA [suggests](https:\/\/adaa.org\/tips) including 2.5 hours of moderate-intensity exercise or 1.25 hours of vigorous-intensity exercise each week, or a combination of the activities.\n\nThis could include jogging, walking, [cycling](https:\/\/www.medicalnewstoday.com\/articles\/benefits-of-cycling), or dancing for 30 minutes three to five times a week.\n\nSetting smaller exercise goals can help make an exercise program feel more achievable. Also, a person may be more likely to keep up with it long-term.\n\n3\\. Medications\n\n- **Benzodiazepines:** [These drugs](https:\/\/www.medicalnewstoday.com\/articles\/262809) are usually prescribed for short periods because they can be addictive. They affect the central nervous system and slow down the body’s functions by increasing the effect of the brain chemical [gamma amino butyric acid](https:\/\/www.medicalnewstoday.com\/articles\/326847).\n- **Beta-blockers:** Healthcare professionals prescribe beta-blockers on an as-needed basis for some people\n  [to help reduce](https:\/\/www.nimh.nih.gov\/health\/topics\/mental-health-medications)\n  physical symptoms of anxiety, such as trembling, a fast heartbeat, and sweating. There are also some natural sources of beta-blockers, such as omega-3 fatty acids, that [may help](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11186166\/) anxiety symptoms.\n- **Selective serotonin reuptake inhibitors (SSRIs):** [SSRIs](https:\/\/www.medicalnewstoday.com\/articles\/ssri-vs-snri) increase the level of [serotonin](https:\/\/www.medicalnewstoday.com\/articles\/232248), known as a “happy” chemical, in the brain that\n  [can improve](https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK554406\/)\n  symptoms associated with generalized anxiety disorder (GAD), [panic disorders](https:\/\/www.medicalnewstoday.com\/articles\/8872), and social anxiety.\n- **Tricyclic antidepressants:** [These antidepressants](https:\/\/www.medicalnewstoday.com\/articles\/tricyclic-antidepressants) are similar to SSRIs. They\n  [affect](https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK557791\/)\n  five different [neurotransmitter](https:\/\/www.medicalnewstoday.com\/articles\/326649) pathways, including blocking the reuptake of serotonin. However, they can cause more side effects than SSRIs.\n- **Monoamine oxidase inhibitors (MAOIs):** [MAOIs](https:\/\/www.medicalnewstoday.com\/articles\/maois) are an older type of antidepressant that increase brain levels of serotonin, norepinephrine, [dopamine](https:\/\/www.medicalnewstoday.com\/articles\/dopamine-effects-on-the-body), and tyramine. In doing so, they relieve symptoms of depression, panic disorders, and social phobia. People taking MAOIs\n  [should avoid](https:\/\/www.womenshealth.gov\/mental-health\/mental-health-conditions\/anxiety-disorders\/)\n  eating certain cheeses and wines, and women may need to avoid birth control and other types of medications.\n\n4\\. Therapy\n\nThere are many types of therapy a person can try to help overcome anxiety.\n\n[Psychotherapy](https:\/\/www.medicalnewstoday.com\/articles\/156433), also called talk therapy, involves a person scheduling therapy sessions with a [mental health professional](https:\/\/www.medicalnewstoday.com\/articles\/mental-health-professionals). A person can receive psychotherapy in a group or one-on-one session.\n\nTypes of psychotherapy [include](https:\/\/www.nimh.nih.gov\/health\/topics\/anxiety-disorders):\n\nAcceptance and commitment therapy (ACT):\n\n[ACT](https:\/\/www.medicalnewstoday.com\/articles\/act-therapy) uses acceptance and mindfulness strategies to help alleviate anxiety. ACT also encourages a person to commit to behavior changes to help them overcome anxiety.\n\nCognitive behavioral therapy (CBT)\n\n[CBT](https:\/\/www.medicalnewstoday.com\/articles\/296579) focuses on identifying and understanding a person’s thinking and behavioral patterns. By doing this, a person can change these patterns to reduce their anxiety.\n\nCBT helps a person learn skills they can use throughout their life to overcome anxiety, and they may see benefits in [12 to 16 weeks](https:\/\/adaa.org\/find-help\/treatment-help\/types-of-therapy).\n\nSessions may provide a person with activities or homework to complete to help them progress during their course of therapy.\n\nExposure therapy\n\n[Exposure therapy](https:\/\/www.medicalnewstoday.com\/articles\/exposure-therapy) is a type of CBT. A person is gradually exposed to the things that make their anxiety worse in a safe environment.\n\nThis can help a person feel less anxious about the situations, places, or objects that cause them stress. In particular, it is thought to be [very effective](https:\/\/adaa.org\/find-help\/treatment-help\/types-of-therapy) for phobias and [obsessive-compulsive disorder (OCD)](https:\/\/www.medicalnewstoday.com\/articles\/178508).\n\nThere are many different types of anxiety disorders. They include:\n\nGeneralized anxiety disorder (GAD)\n\n[GAD](https:\/\/www.medicalnewstoday.com\/articles\/326416) is a type of chronic anxiety.\n\nThe National Health Service (NHS) reports that a person with GAD will feel anxious or worried most days for at least [6 months](https:\/\/www.nhs.uk\/mental-health\/conditions\/generalised-anxiety-disorder-gad\/). They may feel anxious about their health, work, social interactions, or their situation in life more generally.\n\nHealth anxiety\n\nA person with health anxiety will feel excessive anxiety about developing a health condition, and their worry may be out of proportion with their chances of developing a particular health condition.\n\nThey [may still believe](https:\/\/adaa.org\/understanding-anxiety\/related-illnesses\/health-anxiety) they are at risk of an illness despite reassurance from health professionals, check their bodies obsessively, or take medical tests more than necessary.\n\nHealth anxiety can occur in people who are healthy and in people who have health conditions, regardless of whether they are experiencing symptoms.\n\nSocial anxiety\n\nA person with [social anxiety](https:\/\/www.medicalnewstoday.com\/articles\/176891) will feel anxious about social interactions or social performances.\n\nThey may worry that others will judge them negatively because of what they say or do and avoid social situations, so social anxiety [can affect](https:\/\/www.nimh.nih.gov\/health\/topics\/anxiety-disorders) a person’s work and school life.\n\nPerformance anxiety\n\nPerformance anxiety refers to anxiety a person experiences in anticipation of performing specific tasks.\n\nA [2023 review of research](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10669558\/) involving athletes and performers highlighted that this type of anxiety can manifest as increased heart rate, trembling, breathing difficulty, excessive sweating, outcome-related worry, and overthinking.\n\nAnecdotal evidence suggests that performance anxiety triggers may include:\n\n- taking exams\n- [public speaking](https:\/\/www.medicalnewstoday.com\/articles\/glossophobia)\n- writing\n- [sexual performance](https:\/\/www.medicalnewstoday.com\/articles\/320574)\n- sports\n- the performing arts\n\nThe specific mechanisms behind performance anxiety are unclear.\n\nSwallowing anxiety\n\nSwallowing anxiety, also called phagophobia, can cause problems with a person’s eating patterns.\n\nA person with swallowing anxiety may exhibit the following symptoms:\n\n- experiencing fear or worry that food is stuck in their throat\n- avoiding eating certain types of food or textures\n- avoiding situations where they would need to eat or drink in public\n- finding it difficult to start swallowing\n\nA person [may develop](https:\/\/swallowingdisorderfoundation.com\/phagophobia-the-fear-of-eating\/) swallowing anxiety if they have experienced a traumatic event such as choking, regurgitation, or abuse.\n\nSexual anxiety\n\nBoth men and women can experience sexual anxiety.\n\nSexual anxiety can have a negative effect on a person’s sex life. They may worry about their looks or that they will disappoint sexual partners.\n\nSimilarly, a [2023 study](https:\/\/pubmed.ncbi.nlm.nih.gov\/35920757\/) suggests that women with negative body image during sex tend to report lower sexual well-being.\n\nRelationship anxiety\n\nAccording to a small [2022 study](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8895702\/), a person with an anxious attachment style may seek reassurance excessively from their partner to manage their relationship insecurities.\n\nDriving anxiety\n\nAccording to the [ADAA](https:\/\/adaa.org\/learn-from-us\/from-the-experts\/blog-posts\/consumer\/overcome-fear-driving), a person’s [driving anxiety](https:\/\/www.medicalnewstoday.com\/articles\/driving-anxiety) may include the following fears:\n\n- driving outside their comfort zone on their own\n- getting lost\n- running out of gas\n- being unable to find a parking spot\n- going too fast and losing control\n- getting into a car accident\n\nDriving anxiety can affect a person’s social and professional life.\n\nPhobias\n\nA person with a [phobia](https:\/\/www.medicalnewstoday.com\/articles\/249347) will experience intense fear about specific objects or situations.\n\nThe fear they feel will often be out of proportion with the threat the object or situation presents.\n\nA person with a phobia may take steps to avoid the object or situation, and experience excessive anxiety about encountering it.\n\nSpecific phobias can [include](https:\/\/www.nimh.nih.gov\/health\/topics\/anxiety-disorders):\n\n- [flying](https:\/\/www.medicalnewstoday.com\/articles\/10609)\n- [heights (acrophobia)](https:\/\/www.medicalnewstoday.com\/articles\/acrophobia)\n- [certain animals (zoophobia)](https:\/\/www.medicalnewstoday.com\/articles\/zoophobia)\n- [injections (trypanophobia)](https:\/\/www.medicalnewstoday.com\/articles\/trypanophobia-2)\n- [blood (hemophobia)](https:\/\/www.medicalnewstoday.com\/articles\/fear-of-blood)\n\nThe way a person responds to anxiety treatments is very individualized. One treatment may work for some people but not others.\n\nCoping strategies, lifestyle changes, therapy, or medication can all be part of a person’s anxiety treatment plan.\n\nThere are many different types of anxiety, and treatment may be different for each.\n\nAs a result, a person needs to get the correct diagnosis before seeking treatment to increase their chances of creating the right treatment plan to help them manage their anxiety.","meta_canonical":null}

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Meta Description	This article discusses four ways a person can overcome their anxiety and describes some common types of anxiety. Learn more here.
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Boilerpipe Text	It is natural for a person to feel anxious from time to time. However, a person may have an anxiety disorder if they regularly feel severe levels of anxiety that impact their day-to-day life. A person’s feelings of anxiety may last for a long time or be out of proportion to their situation. Read on to learn four ways a person can overcome their anxiety, and what the different types of anxiety are. This article also contains personal stories from Hannah Gerber, Vanessa Walilko, and Paige Bond, three individuals who have experienced anxiety. There are numerous ways a person may overcome anxiety besides those listed here. What works for one person may not work for another. A person experiencing anxiety can talk with a specialist about the best approach for them. 1. Coping strategies Staying relaxed: Practicing yoga , or trying meditation , breathing , massage , and relaxation techniques can help a person cope with anxiety. Consuming a health-promoting diet: Eating a well-balanced diet with regular meals and healthy snacks will help keep the body healthy. Avoiding alcohol and caffeine can also help reduce anxiety. Getting proper sleep: Getting enough quality sleep each night can help a person feel more able to overcome anxiety. Setting achievable goals: Instead of aiming for perfection, a person can try to do their best instead. This can help them feel more positive about their achievements and decrease the pressure they put on themselves. Keeping a supportive perspective: Stepping back from anxious feelings can help put a situation in perspective and make it seem less scary. Getting support: Talking to friends and family or a health professional to get support with anxiety can help a person overcome anxiety. 2. Exercise and fitness A 2023 review of research suggests that more active people are less likely to develop depression and anxiety, with other studies suggesting high intensity exercise is more likely associated with reducing symptoms of mental health conditions. Researchers recommend more high quality research to further understand the link between physical activity and mental health disorders. The ADAA suggests including 2.5 hours of moderate-intensity exercise or 1.25 hours of vigorous-intensity exercise each week, or a combination of the activities. This could include jogging, walking, cycling , or dancing for 30 minutes three to five times a week. Setting smaller exercise goals can help make an exercise program feel more achievable. Also, a person may be more likely to keep up with it long-term. 3. Medications Benzodiazepines: These drugs are usually prescribed for short periods because they can be addictive. They affect the central nervous system and slow down the body’s functions by increasing the effect of the brain chemical gamma amino butyric acid . Beta-blockers: Healthcare professionals prescribe beta-blockers on an as-needed basis for some people to help reduce physical symptoms of anxiety, such as trembling, a fast heartbeat, and sweating. There are also some natural sources of beta-blockers, such as omega-3 fatty acids, that may help anxiety symptoms. Selective serotonin reuptake inhibitors (SSRIs): SSRIs increase the level of serotonin , known as a “happy” chemical, in the brain that can improve symptoms associated with generalized anxiety disorder (GAD), panic disorders , and social anxiety. Tricyclic antidepressants: These antidepressants are similar to SSRIs. They affect five different neurotransmitter pathways, including blocking the reuptake of serotonin. However, they can cause more side effects than SSRIs. Monoamine oxidase inhibitors (MAOIs): MAOIs are an older type of antidepressant that increase brain levels of serotonin, norepinephrine, dopamine , and tyramine. In doing so, they relieve symptoms of depression, panic disorders, and social phobia. People taking MAOIs should avoid eating certain cheeses and wines, and women may need to avoid birth control and other types of medications. 4. Therapy There are many types of therapy a person can try to help overcome anxiety. Psychotherapy , also called talk therapy, involves a person scheduling therapy sessions with a mental health professional . A person can receive psychotherapy in a group or one-on-one session. Types of psychotherapy include : Acceptance and commitment therapy (ACT): ACT uses acceptance and mindfulness strategies to help alleviate anxiety. ACT also encourages a person to commit to behavior changes to help them overcome anxiety. Cognitive behavioral therapy (CBT) CBT focuses on identifying and understanding a person’s thinking and behavioral patterns. By doing this, a person can change these patterns to reduce their anxiety. CBT helps a person learn skills they can use throughout their life to overcome anxiety, and they may see benefits in 12 to 16 weeks . Sessions may provide a person with activities or homework to complete to help them progress during their course of therapy. Exposure therapy Exposure therapy is a type of CBT. A person is gradually exposed to the things that make their anxiety worse in a safe environment. This can help a person feel less anxious about the situations, places, or objects that cause them stress. In particular, it is thought to be very effective for phobias and obsessive-compulsive disorder (OCD) . There are many different types of anxiety disorders. They include: Generalized anxiety disorder (GAD) GAD is a type of chronic anxiety. The National Health Service (NHS) reports that a person with GAD will feel anxious or worried most days for at least 6 months . They may feel anxious about their health, work, social interactions, or their situation in life more generally. Health anxiety A person with health anxiety will feel excessive anxiety about developing a health condition, and their worry may be out of proportion with their chances of developing a particular health condition. They may still believe they are at risk of an illness despite reassurance from health professionals, check their bodies obsessively, or take medical tests more than necessary. Health anxiety can occur in people who are healthy and in people who have health conditions, regardless of whether they are experiencing symptoms. Social anxiety A person with social anxiety will feel anxious about social interactions or social performances. They may worry that others will judge them negatively because of what they say or do and avoid social situations, so social anxiety can affect a person’s work and school life. Performance anxiety Performance anxiety refers to anxiety a person experiences in anticipation of performing specific tasks. A 2023 review of research involving athletes and performers highlighted that this type of anxiety can manifest as increased heart rate, trembling, breathing difficulty, excessive sweating, outcome-related worry, and overthinking. Anecdotal evidence suggests that performance anxiety triggers may include: taking exams public speaking writing sexual performance sports the performing arts The specific mechanisms behind performance anxiety are unclear. Swallowing anxiety Swallowing anxiety, also called phagophobia, can cause problems with a person’s eating patterns. A person with swallowing anxiety may exhibit the following symptoms: experiencing fear or worry that food is stuck in their throat avoiding eating certain types of food or textures avoiding situations where they would need to eat or drink in public finding it difficult to start swallowing A person may develop swallowing anxiety if they have experienced a traumatic event such as choking, regurgitation, or abuse. Sexual anxiety Both men and women can experience sexual anxiety. Sexual anxiety can have a negative effect on a person’s sex life. They may worry about their looks or that they will disappoint sexual partners. Similarly, a 2023 study suggests that women with negative body image during sex tend to report lower sexual well-being. Relationship anxiety According to a small 2022 study , a person with an anxious attachment style may seek reassurance excessively from their partner to manage their relationship insecurities. Driving anxiety According to the ADAA , a person’s driving anxiety may include the following fears: driving outside their comfort zone on their own getting lost running out of gas being unable to find a parking spot going too fast and losing control getting into a car accident Driving anxiety can affect a person’s social and professional life. Phobias A person with a phobia will experience intense fear about specific objects or situations. The fear they feel will often be out of proportion with the threat the object or situation presents. A person with a phobia may take steps to avoid the object or situation, and experience excessive anxiety about encountering it. Specific phobias can include : flying heights (acrophobia) certain animals (zoophobia) injections (trypanophobia) blood (hemophobia) The way a person responds to anxiety treatments is very individualized. One treatment may work for some people but not others. Coping strategies, lifestyle changes, therapy, or medication can all be part of a person’s anxiety treatment plan. There are many different types of anxiety, and treatment may be different for each. As a result, a person needs to get the correct diagnosis before seeking treatment to increase their chances of creating the right treatment plan to help them manage their anxiety.
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[Anxiety Dreams](https://www.medicalnewstoday.com/articles/anxiety-dreams) - ### Related Conditions Related Conditions #### Related Articles - [Vs. 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Paranoia](https://www.medicalnewstoday.com/articles/paranoia-vs-anxiety) - [Adjustment Disorder](https://www.medicalnewstoday.com/articles/adjustment-disorder-with-anxiety) # Overcoming and understanding different types of anxiety ![](https://i0.wp.com/post.medicalnewstoday.com/wp-content/uploads/sites/3/2021/06/Lori_Lawrenz_500x500_Med_Reviewer_Photos_v2.png?w=105&h=105) [Medically reviewed]() by [Lori Lawrenz, PsyD]() — Written by [Lois Zoppi]() — [Updated on December 12, 2024]() - [Ways to overcome anxiety](https://www.medicalnewstoday.com/articles/how-to-overcome-anxiety#ways-to-overcome-anxiety) - [Types of anxiety](https://www.medicalnewstoday.com/articles/how-to-overcome-anxiety#types-of-anxiety) - [Support](https://www.medicalnewstoday.com/articles/how-to-overcome-anxiety#support) - [Summary](https://www.medicalnewstoday.com/articles/how-to-overcome-anxiety#summary) ### Key takeaways - The primary treatment course for anxiety disorders is a combination of therapy and medication. - Diet and lifestyle changes, exercise, and other complementary coping mechanisms may also help people manage symptoms. - There are a number of different anxiety disorders, including generalized anxiety disorder, health anxiety, sexual anxiety, and social anxiety. Treatment will depend on the type of anxiety disorder a person has, in addition to their personal circumstances. It is natural for a person to feel anxious from time to time. However, a person may have an anxiety disorder if they regularly feel severe levels of anxiety that impact their day-to-day life. A person’s feelings of anxiety may last for a long time or be out of proportion to their situation. Read on to learn four ways a person can overcome their anxiety, and what the different types of anxiety are. This article also contains personal stories from Hannah Gerber, Vanessa Walilko, and Paige Bond, three individuals who have experienced anxiety. ## [Ways to overcome anxiety]() ![a woman stares out of a window](https://i0.wp.com/post.medicalnewstoday.com/wp-content/uploads/sites/3/2021/04/anxiety_overcome_GettyImages162980137_Header-1024x575.jpg?w=1155&h=1528) [Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fwww.medicalnewstoday.com%2Farticles%2Fhow-to-overcome-anxiety&media=https%3A%2F%2Fpost.medicalnewstoday.com%2Fwp-content%2Fuploads%2Fsites%2F3%2F2021%2F04%2Fanxiety_overcome_GettyImages162980137_Header-1024x575.jpg&description=4%20ways%20to%20cope%20with%20anxiety "Share on Pinterest") Jasper James/Getty Images There are numerous ways a person may overcome anxiety besides those listed here. What works for one person may not work for another. A person experiencing anxiety can talk with a specialist about the best approach for them. ### 1\. Coping strategies The [Anxiety and Depression Association of America (ADAA)](https://adaa.org/tips) recommends the following coping strategies for anxiety: - Staying relaxed: Practicing [yoga](https://www.medicalnewstoday.com/articles/286745), or trying [meditation](https://www.medicalnewstoday.com/articles/320392), [breathing](https://www.medicalnewstoday.com/articles/breathing-techniques), [massage](https://www.medicalnewstoday.com/articles/325288), and [relaxation techniques](https://www.medicalnewstoday.com/articles/5-relaxation-techniques-to-try) can help a person cope with anxiety. - Consuming a health-promoting diet: Eating a [well-balanced diet](https://www.medicalnewstoday.com/articles/324093) with regular meals and healthy snacks will help keep the body healthy. Avoiding [alcohol](https://www.medicalnewstoday.com/articles/305062) and [caffeine](https://www.medicalnewstoday.com/articles/285194) can also help reduce anxiety. - Getting proper sleep: Getting enough quality [sleep](https://www.medicalnewstoday.com/articles/sleep-anxiety) each night can help a person feel more able to overcome anxiety. - Setting achievable goals: Instead of aiming for perfection, a person can try to do their best instead. This can help them feel more positive about their achievements and decrease the pressure they put on themselves. - Keeping a supportive perspective: Stepping back from anxious feelings can help put a situation in perspective and make it seem less scary. - Getting support: Talking to friends and family or a health professional to get support with anxiety can help a person overcome anxiety. ### 2\. Exercise and fitness A [2023 review of research](https://pmc.ncbi.nlm.nih.gov/articles/PMC10546525/) suggests that more active people are less likely to develop depression and anxiety, with [other studies](https://pmc.ncbi.nlm.nih.gov/articles/PMC10579187/) suggesting high intensity exercise is more likely associated with reducing symptoms of mental health conditions. Researchers recommend more high quality research to further understand the link between physical activity and mental health disorders. The ADAA [suggests](https://adaa.org/tips) including 2.5 hours of moderate-intensity exercise or 1.25 hours of vigorous-intensity exercise each week, or a combination of the activities. This could include jogging, walking, [cycling](https://www.medicalnewstoday.com/articles/benefits-of-cycling), or dancing for 30 minutes three to five times a week. Setting smaller exercise goals can help make an exercise program feel more achievable. Also, a person may be more likely to keep up with it long-term. ### 3\. Medications The [Office on Women’s Health](https://www.womenshealth.gov/mental-health/mental-health-conditions/anxiety-disorders/#10) lists the following types of medication for anxiety: - Benzodiazepines: [These drugs](https://www.medicalnewstoday.com/articles/262809) are usually prescribed for short periods because they can be addictive. They affect the central nervous system and slow down the body’s functions by increasing the effect of the brain chemical [gamma amino butyric acid](https://www.medicalnewstoday.com/articles/326847). - Beta-blockers: Healthcare professionals prescribe beta-blockers on an as-needed basis for some people [to help reduce](https://www.nimh.nih.gov/health/topics/mental-health-medications) physical symptoms of anxiety, such as trembling, a fast heartbeat, and sweating. There are also some natural sources of beta-blockers, such as omega-3 fatty acids, that [may help](https://pmc.ncbi.nlm.nih.gov/articles/PMC11186166/) anxiety symptoms. - Selective serotonin reuptake inhibitors (SSRIs): [SSRIs](https://www.medicalnewstoday.com/articles/ssri-vs-snri) increase the level of [serotonin](https://www.medicalnewstoday.com/articles/232248), known as a “happy” chemical, in the brain that [can improve](https://www.ncbi.nlm.nih.gov/books/NBK554406/) symptoms associated with generalized anxiety disorder (GAD), [panic disorders](https://www.medicalnewstoday.com/articles/8872), and social anxiety. - Tricyclic antidepressants: [These antidepressants](https://www.medicalnewstoday.com/articles/tricyclic-antidepressants) are similar to SSRIs. They [affect](https://www.ncbi.nlm.nih.gov/books/NBK557791/) five different [neurotransmitter](https://www.medicalnewstoday.com/articles/326649) pathways, including blocking the reuptake of serotonin. However, they can cause more side effects than SSRIs. - Monoamine oxidase inhibitors (MAOIs): [MAOIs](https://www.medicalnewstoday.com/articles/maois) are an older type of antidepressant that increase brain levels of serotonin, norepinephrine, [dopamine](https://www.medicalnewstoday.com/articles/dopamine-effects-on-the-body), and tyramine. In doing so, they relieve symptoms of depression, panic disorders, and social phobia. People taking MAOIs [should avoid](https://www.womenshealth.gov/mental-health/mental-health-conditions/anxiety-disorders/) eating certain cheeses and wines, and women may need to avoid birth control and other types of medications. ### 4\. Therapy There are many types of therapy a person can try to help overcome anxiety. [Psychotherapy](https://www.medicalnewstoday.com/articles/156433), also called talk therapy, involves a person scheduling therapy sessions with a [mental health professional](https://www.medicalnewstoday.com/articles/mental-health-professionals). A person can receive psychotherapy in a group or one-on-one session. Types of psychotherapy [include](https://www.nimh.nih.gov/health/topics/anxiety-disorders): #### Acceptance and commitment therapy (ACT): [ACT](https://www.medicalnewstoday.com/articles/act-therapy) uses acceptance and mindfulness strategies to help alleviate anxiety. ACT also encourages a person to commit to behavior changes to help them overcome anxiety. #### Cognitive behavioral therapy (CBT) [CBT](https://www.medicalnewstoday.com/articles/296579) focuses on identifying and understanding a person’s thinking and behavioral patterns. By doing this, a person can change these patterns to reduce their anxiety. CBT helps a person learn skills they can use throughout their life to overcome anxiety, and they may see benefits in [12 to 16 weeks](https://adaa.org/find-help/treatment-help/types-of-therapy). Sessions may provide a person with activities or homework to complete to help them progress during their course of therapy. #### Exposure therapy [Exposure therapy](https://www.medicalnewstoday.com/articles/exposure-therapy) is a type of CBT. A person is gradually exposed to the things that make their anxiety worse in a safe environment. This can help a person feel less anxious about the situations, places, or objects that cause them stress. In particular, it is thought to be [very effective](https://adaa.org/find-help/treatment-help/types-of-therapy) for phobias and [obsessive-compulsive disorder (OCD)](https://www.medicalnewstoday.com/articles/178508). ## [Types of anxiety]() There are many different types of anxiety disorders. They include: ### Generalized anxiety disorder (GAD) [GAD](https://www.medicalnewstoday.com/articles/326416) is a type of chronic anxiety. The National Health Service (NHS) reports that a person with GAD will feel anxious or worried most days for at least [6 months](https://www.nhs.uk/mental-health/conditions/generalised-anxiety-disorder-gad/). They may feel anxious about their health, work, social interactions, or their situation in life more generally. ### Hannah’s story: How I cope with GAD “By the time I was diagnosed with GAD in 2015, I’d been experiencing symptoms of anxiety for years. I didn’t have the language for what I was experiencing — I mostly just knew I felt “bad” or “stressed” whether stressful things were happening in my life or not. One of my go-to’s for managing my GAD is [Emotional Freedom Technique (EFT)](https://www.medicalnewstoday.com/articles/326434), also known as tapping, because it’s accessible, provides near-instant relief, and I can do it anywhere. I typically start my day with a guided tapping video to ease the anxiety I usually wake up with. After tapping for 5 minutes, I tend to notice my anxiety drops from a 6–7/10 to a 3/10. I’ve also done this on the go, while driving, or in a private place in public, especially if I feel a panic attack coming on.” ### Health anxiety [Health anxiety](https://www.medicalnewstoday.com/articles/health-anxiety) is also called hypochondria. A person with health anxiety will feel excessive anxiety about developing a health condition, and their worry may be out of proportion with their chances of developing a particular health condition. They [may still believe](https://adaa.org/understanding-anxiety/related-illnesses/health-anxiety) they are at risk of an illness despite reassurance from health professionals, check their bodies obsessively, or take medical tests more than necessary. Health anxiety can occur in people who are healthy and in people who have health conditions, regardless of whether they are experiencing symptoms. ### Social anxiety A person with [social anxiety](https://www.medicalnewstoday.com/articles/176891) will feel anxious about social interactions or social performances. They may worry that others will judge them negatively because of what they say or do and avoid social situations, so social anxiety [can affect](https://www.nimh.nih.gov/health/topics/anxiety-disorders) a person’s work and school life. ### Vanessa’s story: How I overcame social anxiety “I started taking improv comedy classes in my 20s in order to manage my social anxiety. I was having trouble feeling comfortable in my own skin and making small talk. A few months of being very silly in classes in front of strangers helped me tremendously. Now, I feel like I can talk to anyone in any situation. I also started teaching jewelry-making classes. Having to explain complicated projects to people from all walks of life helped my confidence in speaking or explaining things in public, especially since I got used to taking the time to repeat myself in different ways to communicate instructions. One of the best things I’ve found to help manage my anxiety, however, is working on repetitive crafts like knitting, crocheting, cross-stitch, and chainmail. My brain rejects all traditional attempts at mindfulness. I can’t meditate. If I’m working on a repetitive task, however, I can completely focus on the work in front of me, and my anxiety melts away. Over the years, I’ve realized that one of the ways to mitigate anxiety is to do the thing I’m anxious about immediately so the anxiety doesn’t have a chance to build until I’m unable to function. If I have to make a phone call for work, I try to do that first thing in the morning so I’m not thinking about it all day.” ### Performance anxiety Performance anxiety refers to anxiety a person experiences in anticipation of performing specific tasks. A [2023 review of research](https://pmc.ncbi.nlm.nih.gov/articles/PMC10669558/) involving athletes and performers highlighted that this type of anxiety can manifest as increased heart rate, trembling, breathing difficulty, excessive sweating, outcome-related worry, and overthinking. Anecdotal evidence suggests that performance anxiety triggers may include: - taking exams - [public speaking](https://www.medicalnewstoday.com/articles/glossophobia) - writing - [sexual performance](https://www.medicalnewstoday.com/articles/320574) - sports - the performing arts The specific mechanisms behind performance anxiety are unclear. ### Swallowing anxiety Swallowing anxiety, also called phagophobia, can cause problems with a person’s eating patterns. A person with swallowing anxiety may exhibit the following symptoms: - experiencing fear or worry that food is stuck in their throat - avoiding eating certain types of food or textures - avoiding situations where they would need to eat or drink in public - finding it difficult to start swallowing A person [may develop](https://swallowingdisorderfoundation.com/phagophobia-the-fear-of-eating/) swallowing anxiety if they have experienced a traumatic event such as choking, regurgitation, or abuse. ### Sexual anxiety Both men and women can experience sexual anxiety. Sexual anxiety can have a negative effect on a person’s sex life. They may worry about their looks or that they will disappoint sexual partners. [Research](https://academic.oup.com/smr/article-abstract/8/2/183/6880285) indicates that roughly 9 to 25 percent of men experience sexual performance anxiety, which can contribute to [premature ejaculation](https://www.medicalnewstoday.com/articles/erectile-dysfunction-and-premature-ejaculation) and [erectile dysfunction (ED)](https://www.medicalnewstoday.com/articles/5702). Similarly, a [2023 study](https://pubmed.ncbi.nlm.nih.gov/35920757/) suggests that women with negative body image during sex tend to report lower sexual well-being. ### Relationship anxiety [Relationship anxiety](https://www.medicalnewstoday.com/articles/relationship-anxiety) can occur in new relationships or long-term relationships. According to a small [2022 study](https://pmc.ncbi.nlm.nih.gov/articles/PMC8895702/), a person with an anxious attachment style may seek reassurance excessively from their partner to manage their relationship insecurities. ### Paige’s story: How I cope with relationship anxiety “I think many people believe that relationship anxiety is just worrying about your relationship. While that’s definitely part of it, as both a licensed marriage and family therapist and person with relationship anxiety, I know there’s so much more beneath the surface. Relationship anxiety can eat away at the core of who you are for the desire to keep a relationship at peace, or just keep them around. The anxiety often stems from past experiences or traumas that get easily triggered when conflict shows up. My personal coping strategy is to show myself copious amounts of self-compassion to counteract negative core beliefs I’ve formed about myself throughout my lifetime. By talking to myself how a loving friend or partner would, it allows me to let go of those heavy expectations I’ve held onto for so long, and I can just be myself, feeling a lot lighter in the process. Another coping strategy I use is from Acceptance and Commitment Therapy, using a technique called Defusion. This helps me get “un-hooked” from my negative thoughts that I start to think are facts, even with very little evidence. It helps ground me and realize what is important in my life, what I want to pay attention to, and how spiraling into oblivion puts me further away from my dream life.” ### Driving anxiety According to the [ADAA](https://adaa.org/learn-from-us/from-the-experts/blog-posts/consumer/overcome-fear-driving), a person’s [driving anxiety](https://www.medicalnewstoday.com/articles/driving-anxiety) may include the following fears: - driving outside their comfort zone on their own - getting lost - running out of gas - being unable to find a parking spot - going too fast and losing control - getting into a car accident Driving anxiety can affect a person’s social and professional life. ### Phobias A person with a [phobia](https://www.medicalnewstoday.com/articles/249347) will experience intense fear about specific objects or situations. The fear they feel will often be out of proportion with the threat the object or situation presents. A person with a phobia may take steps to avoid the object or situation, and experience excessive anxiety about encountering it. Specific phobias can [include](https://www.nimh.nih.gov/health/topics/anxiety-disorders): - [flying](https://www.medicalnewstoday.com/articles/10609) - [heights (acrophobia)](https://www.medicalnewstoday.com/articles/acrophobia) - [certain animals (zoophobia)](https://www.medicalnewstoday.com/articles/zoophobia) - [injections (trypanophobia)](https://www.medicalnewstoday.com/articles/trypanophobia-2) - [blood (hemophobia)](https://www.medicalnewstoday.com/articles/fear-of-blood) ## [Support systems and resources]() A person living with anxiety can connect with their friends and family to create a support network to help them cope with and manage their anxiety. A person can contact a doctor or mental health professional if they have concerns about their anxiety or are seeking treatment. There are also many online resources that can help a person find information on anxiety, such as: - [Thero (a national directory of mental health resources)](https://www.mhinnovation.net/organisations/theroorg) - [Mental Health America (MHA)](https://www.mhanational.org/about) - [National Alliance on Mental Illness (NAMI)](https://www.nami.org/Home) ## [Summary]() The way a person responds to anxiety treatments is very individualized. One treatment may work for some people but not others. Coping strategies, lifestyle changes, therapy, or medication can all be part of a person’s anxiety treatment plan. There are many different types of anxiety, and treatment may be different for each. As a result, a person needs to get the correct diagnosis before seeking treatment to increase their chances of creating the right treatment plan to help them manage their anxiety. - [Uncategorized](https://www.medicalnewstoday.com/categories/uncategorized) - [Mental Health](https://www.medicalnewstoday.com/categories/mental-health) - [Anxiety / Stress](https://www.medicalnewstoday.com/categories/anxiety) - [Drugs](https://www.medicalnewstoday.com/categories/drugs) ### How we reviewed this article: Sources Medical News Today 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.medicalnewstoday.com/articles/process). - Anxiety disorders. (2021). <https://www.womenshealth.gov/mental-health/mental-health-conditions/anxiety-disorders> - Anxiety disorders. (2024). <https://www.nimh.nih.gov/health/topics/anxiety-disorders> - Bafkar N, et al. (2024). Efficacy and safety of omega-3 fatty acids supplementation for anxiety symptoms: a systematic review and dose-response meta-analysis of randomized controlled trials. <https://pmc.ncbi.nlm.nih.gov/articles/PMC11186166/> - Blumenfeld L. (2015). Phagophobia: The fear of eating. <https://swallowingdisorderfoundation.com/phagophobia-the-fear-of-eating/> - Chu A, et al. (2023). Selective serotonin reuptake inhibitors. <https://www.ncbi.nlm.nih.gov/books/NBK554406/> - Different types of mental health therapies. (2024). <https://adaa.org/find-help/treatment-help/types-of-therapy> - Evraire LE, et al. (2022). The contribution of attachment styles and reassurance seeking to trust in romantic couples. <https://pmc.ncbi.nlm.nih.gov/articles/PMC8895702/> - Generalised anxiety disorder (GAD). (2024). <https://www.nhs.uk/mental-health/conditions/generalised-anxiety-disorder-gad/> - Health anxiety. (2023). <https://adaa.org/understanding-anxiety/related-illnesses/health-anxiety> - Mental health medications. (2023). <https://www.nimh.nih.gov/health/topics/mental-health-medications> - Moraczewski J, et al. (2023). Tricyclic antidepressants. <https://www.ncbi.nlm.nih.gov/books/NBK557791/> - Niering M, et al. (2023). Effects of psychological interventions on performance anxiety in performing artists and athletes: A systematic review with meta-analysis. <https://pmc.ncbi.nlm.nih.gov/articles/PMC10669558/> - Overcoming the fear of driving. (2017). <https://adaa.org/learn-from-us/from-the-experts/blog-posts/consumer/overcome-fear-driving> - Pyke RE, et al. (2020). Sexual performance anxiety. <https://academic.oup.com/smr/article-abstract/8/2/183/6880285> - Rijal R, et al. (2024). Conquering phagophobia: A journey to overcoming the fear of choking. <https://pmc.ncbi.nlm.nih.gov/articles/PMC11368543/> - Singh B, et al. (2023). Effectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic reviews. <https://pmc.ncbi.nlm.nih.gov/articles/PMC10579187/> - Tips and strategies to manage anxiety and stress. (2024). <https://adaa.org/tips> - Wanjau MN, et al. (2023). Physical activity and depression and anxiety disorders: A systematic review of reviews and assessment of causality. <https://pmc.ncbi.nlm.nih.gov/articles/PMC10546525/> - Weaver AD, et al. (2023). Body image and sexual well-being: A qualitative study of women's perceptions of partner and relationship influences. <https://pubmed.ncbi.nlm.nih.gov/35920757/> Share this article ![](https://i0.wp.com/post.medicalnewstoday.com/wp-content/uploads/sites/3/2021/06/Lori_Lawrenz_500x500_Med_Reviewer_Photos_v2.png?w=105&h=105) [Medically reviewed]() by [Lori Lawrenz, PsyD]() — Written by [Lois Zoppi]() — [Updated on December 12, 2024]() ## Latest news - [Could probiotics, dietary changes help protect brain health as we age?](https://www.medicalnewstoday.com/articles/could-probiotics-dietary-changes-help-protect-brain-health-as-we-age) - [9 steps to improve heart health, per new dietary guidance from AHA](https://www.medicalnewstoday.com/articles/9-steps-improve-heart-health-diet-guidance-aha) - [AI model can accurately predict liver cancer risk, study suggests](https://www.medicalnewstoday.com/articles/ai-model-accurately-predict-liver-cancer-risk) - [AI-powered stroke tool linked to improved patient outcomes in large clinical trial](https://www.medicalnewstoday.com/articles/ai-powered-stroke-tool-linked-improved-patient-outcomes-large-clinical-trial) - [Eating same meals on repeat, and more at weekends may help you lose more weight](https://www.medicalnewstoday.com/articles/eating-same-meals-repeat-more-weekends-may-help-lose-more-weight) ### Related Coverage - [Types of anxiety disorder](https://www.medicalnewstoday.com/articles/types-of-anxiety?utm_source=ReadNext) Medically reviewed by [Timothy J. 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Readable Markdown	It is natural for a person to feel anxious from time to time. However, a person may have an anxiety disorder if they regularly feel severe levels of anxiety that impact their day-to-day life. A person’s feelings of anxiety may last for a long time or be out of proportion to their situation. Read on to learn four ways a person can overcome their anxiety, and what the different types of anxiety are. This article also contains personal stories from Hannah Gerber, Vanessa Walilko, and Paige Bond, three individuals who have experienced anxiety. There are numerous ways a person may overcome anxiety besides those listed here. What works for one person may not work for another. A person experiencing anxiety can talk with a specialist about the best approach for them. 1\. Coping strategies - Staying relaxed: Practicing [yoga](https://www.medicalnewstoday.com/articles/286745), or trying [meditation](https://www.medicalnewstoday.com/articles/320392), [breathing](https://www.medicalnewstoday.com/articles/breathing-techniques), [massage](https://www.medicalnewstoday.com/articles/325288), and [relaxation techniques](https://www.medicalnewstoday.com/articles/5-relaxation-techniques-to-try) can help a person cope with anxiety. - Consuming a health-promoting diet: Eating a [well-balanced diet](https://www.medicalnewstoday.com/articles/324093) with regular meals and healthy snacks will help keep the body healthy. Avoiding [alcohol](https://www.medicalnewstoday.com/articles/305062) and [caffeine](https://www.medicalnewstoday.com/articles/285194) can also help reduce anxiety. - Getting proper sleep: Getting enough quality [sleep](https://www.medicalnewstoday.com/articles/sleep-anxiety) each night can help a person feel more able to overcome anxiety. - Setting achievable goals: Instead of aiming for perfection, a person can try to do their best instead. This can help them feel more positive about their achievements and decrease the pressure they put on themselves. - Keeping a supportive perspective: Stepping back from anxious feelings can help put a situation in perspective and make it seem less scary. - Getting support: Talking to friends and family or a health professional to get support with anxiety can help a person overcome anxiety. 2\. Exercise and fitness A [2023 review of research](https://pmc.ncbi.nlm.nih.gov/articles/PMC10546525/) suggests that more active people are less likely to develop depression and anxiety, with [other studies](https://pmc.ncbi.nlm.nih.gov/articles/PMC10579187/) suggesting high intensity exercise is more likely associated with reducing symptoms of mental health conditions. Researchers recommend more high quality research to further understand the link between physical activity and mental health disorders. The ADAA [suggests](https://adaa.org/tips) including 2.5 hours of moderate-intensity exercise or 1.25 hours of vigorous-intensity exercise each week, or a combination of the activities. This could include jogging, walking, [cycling](https://www.medicalnewstoday.com/articles/benefits-of-cycling), or dancing for 30 minutes three to five times a week. Setting smaller exercise goals can help make an exercise program feel more achievable. Also, a person may be more likely to keep up with it long-term. 3\. Medications - Benzodiazepines: [These drugs](https://www.medicalnewstoday.com/articles/262809) are usually prescribed for short periods because they can be addictive. They affect the central nervous system and slow down the body’s functions by increasing the effect of the brain chemical [gamma amino butyric acid](https://www.medicalnewstoday.com/articles/326847). - Beta-blockers: Healthcare professionals prescribe beta-blockers on an as-needed basis for some people [to help reduce](https://www.nimh.nih.gov/health/topics/mental-health-medications) physical symptoms of anxiety, such as trembling, a fast heartbeat, and sweating. There are also some natural sources of beta-blockers, such as omega-3 fatty acids, that [may help](https://pmc.ncbi.nlm.nih.gov/articles/PMC11186166/) anxiety symptoms. - Selective serotonin reuptake inhibitors (SSRIs): [SSRIs](https://www.medicalnewstoday.com/articles/ssri-vs-snri) increase the level of [serotonin](https://www.medicalnewstoday.com/articles/232248), known as a “happy” chemical, in the brain that [can improve](https://www.ncbi.nlm.nih.gov/books/NBK554406/) symptoms associated with generalized anxiety disorder (GAD), [panic disorders](https://www.medicalnewstoday.com/articles/8872), and social anxiety. - Tricyclic antidepressants: [These antidepressants](https://www.medicalnewstoday.com/articles/tricyclic-antidepressants) are similar to SSRIs. They [affect](https://www.ncbi.nlm.nih.gov/books/NBK557791/) five different [neurotransmitter](https://www.medicalnewstoday.com/articles/326649) pathways, including blocking the reuptake of serotonin. However, they can cause more side effects than SSRIs. - Monoamine oxidase inhibitors (MAOIs): [MAOIs](https://www.medicalnewstoday.com/articles/maois) are an older type of antidepressant that increase brain levels of serotonin, norepinephrine, [dopamine](https://www.medicalnewstoday.com/articles/dopamine-effects-on-the-body), and tyramine. In doing so, they relieve symptoms of depression, panic disorders, and social phobia. People taking MAOIs [should avoid](https://www.womenshealth.gov/mental-health/mental-health-conditions/anxiety-disorders/) eating certain cheeses and wines, and women may need to avoid birth control and other types of medications. 4\. Therapy There are many types of therapy a person can try to help overcome anxiety. [Psychotherapy](https://www.medicalnewstoday.com/articles/156433), also called talk therapy, involves a person scheduling therapy sessions with a [mental health professional](https://www.medicalnewstoday.com/articles/mental-health-professionals). A person can receive psychotherapy in a group or one-on-one session. Types of psychotherapy [include](https://www.nimh.nih.gov/health/topics/anxiety-disorders): Acceptance and commitment therapy (ACT): [ACT](https://www.medicalnewstoday.com/articles/act-therapy) uses acceptance and mindfulness strategies to help alleviate anxiety. ACT also encourages a person to commit to behavior changes to help them overcome anxiety. Cognitive behavioral therapy (CBT) [CBT](https://www.medicalnewstoday.com/articles/296579) focuses on identifying and understanding a person’s thinking and behavioral patterns. By doing this, a person can change these patterns to reduce their anxiety. CBT helps a person learn skills they can use throughout their life to overcome anxiety, and they may see benefits in [12 to 16 weeks](https://adaa.org/find-help/treatment-help/types-of-therapy). Sessions may provide a person with activities or homework to complete to help them progress during their course of therapy. Exposure therapy [Exposure therapy](https://www.medicalnewstoday.com/articles/exposure-therapy) is a type of CBT. A person is gradually exposed to the things that make their anxiety worse in a safe environment. This can help a person feel less anxious about the situations, places, or objects that cause them stress. In particular, it is thought to be [very effective](https://adaa.org/find-help/treatment-help/types-of-therapy) for phobias and [obsessive-compulsive disorder (OCD)](https://www.medicalnewstoday.com/articles/178508). There are many different types of anxiety disorders. They include: Generalized anxiety disorder (GAD) [GAD](https://www.medicalnewstoday.com/articles/326416) is a type of chronic anxiety. The National Health Service (NHS) reports that a person with GAD will feel anxious or worried most days for at least [6 months](https://www.nhs.uk/mental-health/conditions/generalised-anxiety-disorder-gad/). They may feel anxious about their health, work, social interactions, or their situation in life more generally. Health anxiety A person with health anxiety will feel excessive anxiety about developing a health condition, and their worry may be out of proportion with their chances of developing a particular health condition. They [may still believe](https://adaa.org/understanding-anxiety/related-illnesses/health-anxiety) they are at risk of an illness despite reassurance from health professionals, check their bodies obsessively, or take medical tests more than necessary. Health anxiety can occur in people who are healthy and in people who have health conditions, regardless of whether they are experiencing symptoms. Social anxiety A person with [social anxiety](https://www.medicalnewstoday.com/articles/176891) will feel anxious about social interactions or social performances. They may worry that others will judge them negatively because of what they say or do and avoid social situations, so social anxiety [can affect](https://www.nimh.nih.gov/health/topics/anxiety-disorders) a person’s work and school life. Performance anxiety Performance anxiety refers to anxiety a person experiences in anticipation of performing specific tasks. A [2023 review of research](https://pmc.ncbi.nlm.nih.gov/articles/PMC10669558/) involving athletes and performers highlighted that this type of anxiety can manifest as increased heart rate, trembling, breathing difficulty, excessive sweating, outcome-related worry, and overthinking. Anecdotal evidence suggests that performance anxiety triggers may include: - taking exams - [public speaking](https://www.medicalnewstoday.com/articles/glossophobia) - writing - [sexual performance](https://www.medicalnewstoday.com/articles/320574) - sports - the performing arts The specific mechanisms behind performance anxiety are unclear. Swallowing anxiety Swallowing anxiety, also called phagophobia, can cause problems with a person’s eating patterns. A person with swallowing anxiety may exhibit the following symptoms: - experiencing fear or worry that food is stuck in their throat - avoiding eating certain types of food or textures - avoiding situations where they would need to eat or drink in public - finding it difficult to start swallowing A person [may develop](https://swallowingdisorderfoundation.com/phagophobia-the-fear-of-eating/) swallowing anxiety if they have experienced a traumatic event such as choking, regurgitation, or abuse. Sexual anxiety Both men and women can experience sexual anxiety. Sexual anxiety can have a negative effect on a person’s sex life. They may worry about their looks or that they will disappoint sexual partners. Similarly, a [2023 study](https://pubmed.ncbi.nlm.nih.gov/35920757/) suggests that women with negative body image during sex tend to report lower sexual well-being. Relationship anxiety According to a small [2022 study](https://pmc.ncbi.nlm.nih.gov/articles/PMC8895702/), a person with an anxious attachment style may seek reassurance excessively from their partner to manage their relationship insecurities. Driving anxiety According to the [ADAA](https://adaa.org/learn-from-us/from-the-experts/blog-posts/consumer/overcome-fear-driving), a person’s [driving anxiety](https://www.medicalnewstoday.com/articles/driving-anxiety) may include the following fears: - driving outside their comfort zone on their own - getting lost - running out of gas - being unable to find a parking spot - going too fast and losing control - getting into a car accident Driving anxiety can affect a person’s social and professional life. Phobias A person with a [phobia](https://www.medicalnewstoday.com/articles/249347) will experience intense fear about specific objects or situations. The fear they feel will often be out of proportion with the threat the object or situation presents. A person with a phobia may take steps to avoid the object or situation, and experience excessive anxiety about encountering it. Specific phobias can [include](https://www.nimh.nih.gov/health/topics/anxiety-disorders): - [flying](https://www.medicalnewstoday.com/articles/10609) - [heights (acrophobia)](https://www.medicalnewstoday.com/articles/acrophobia) - [certain animals (zoophobia)](https://www.medicalnewstoday.com/articles/zoophobia) - [injections (trypanophobia)](https://www.medicalnewstoday.com/articles/trypanophobia-2) - [blood (hemophobia)](https://www.medicalnewstoday.com/articles/fear-of-blood) The way a person responds to anxiety treatments is very individualized. One treatment may work for some people but not others. Coping strategies, lifestyle changes, therapy, or medication can all be part of a person’s anxiety treatment plan. There are many different types of anxiety, and treatment may be different for each. As a result, a person needs to get the correct diagnosis before seeking treatment to increase their chances of creating the right treatment plan to help them manage their anxiety.
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