A combination of guided self-help exercises, therapy, and medication can effectively reduce anxiety and improve your quality of life.

Supporting your overall health — for example, through a balanced diet, regular physical activity, and good sleep hygiene — can help you manage anxiety. But these practices alone are not targeted treatments or cure-alls for anxiety disorders.

While everybody experiences feelings of anxiety from time to time, persistent and debilitating anxiety could suggest you have an anxiety disorder.

Anxiety disorders are serious but manageable mental health conditions. If you suspect you have an anxiety disorder, your first step is to reach out to a medical professional. From there, you can explore treatment options.

This article reviews the different treatment options that are available for those with anxiety.

Guided self-help exercises can be an accessible and effective way to manage anxiety and anxiety disorders. These techniques can be practiced at home and can complement other treatments.

Breathing techniques

Breathing exercises — which involve taking intentional, slow breaths — can help calm the mind and reduce anxiety.

There are many types of breathing exercises for stress reduction, including:

  • Belly breathing or diaphragmatic breathing: When belly breathing, inhale deeply through your nose, allowing your abdomen to rise, then exhale slowly through your mouth.
  • Box breathing: For box breathing, inhale for 4 seconds, hold your breath for 4 seconds, exhale for 4 seconds, and hold for 4 seconds. Repeat this sequence a few times.
  • Pursed lip breathing: Inhale through your nose and exhale through pursed lips as if you’re trying to whistle.

Progressive muscle relaxation

Progressive muscle relaxation is a mindfulness-based practice that can help soothe muscle tension and overall anxiety.

Progressive muscle relaxation involves tensing and then slowly relaxing different muscle groups in the body. Start from your toes and work your way up to your head, tensing each muscle group for a few seconds before releasing.

Here’s one way to try progressive muscle relaxation:

  1. Start by lying down or sitting. Try to relax your entire body and breathe deeply.
  2. Tense your toe muscles. Hold, then release.
  3. Tense your calf muscles. Hold, then release.
  4. Tense your thigh muscles. Hold, then release.
  5. Clench your hands. Hold, then release.
  6. Tense your forearms. Hold, then release.
  7. Squeeze your buttocks. Hold, then release.
  8. Tense your abdominal muscles. Hold, then release.
  9. Inhale and tighten your chest. Hold, then exhale and release.
  10. Raise your shoulders to your ears. Hold, then release.
  11. Purse your lips together. Hold, then release.
  12. Close your eyes tightly. Hold, then release.
  13. Lift your eyebrows. Hold, then release.

A 2018 study found that progressive muscle relaxation reduced tension and anxiety in dental patients, while a 2020 study found that it could help reduce anxiety in people with COVID-19.

Another 2020 study found that it reduced anxiety and improved sleep quality in burn patients.

Visualization

Visualization is a technique where you create a mental image of a peaceful, relaxing place or situation. Research from 2018 suggests that it can be a helpful tool for reducing anxiety.

Find a quiet space, close your eyes, and imagine yourself in a calming environment, focusing on the sights, sounds, and sensations.

Structured problem-solving

If a specific issue (or range of issues) contributes to your anxiety, you might want to take a structured problem-solving approach.

Structured problem-solving involves identifying specific problems that contribute to your anxiety and developing practical solutions.

Not only does it help you work on the problem that’s bothering you, it also gives you a sense of control and autonomy.

Here are the steps to structured problem-solving:

  1. Define the problem
  2. Brainstorm potential solutions
  3. Consider the pros and cons of each solution
  4. Decide which solution is the best one
  5. Put your solution into action
  6. Review and reflect on your problem-solving attempt

If you want to go deeper, an issue of Australian Family Physician has this guide to structured problem-solving. It includes examples and worksheets.

Therapy is a cornerstone of anxiety treatment and can provide significant benefits. Several therapeutic approaches have proven effective in treating anxiety disorders.

Cognitive behavioral therapy (CBT)

CBT is one of the most widely used therapies for anxiety. It focuses on identifying and challenging negative thought patterns and behaviors that contribute to anxiety.

For example, if you tend to assume the worst will happen, this can contribute to anxiety. CBT can help you “fact-check” this assumption, giving you a more realistic outlook.

Using CBT for anxiety is effective, according to research. One 2018 research review found that CBT could improve the symptoms of anxiety disorders, as well as OCD and stress. Another 2018 study on anxiety in young people found that CBT produced positive long-term results.

Mindfulness-based cognitive therapy (MBCT)

A type of CBT, MBCT combines the principles of cognitive therapy with mindfulness practices.

It helps you become more aware of your thoughts and feelings in the present moment without judgment. This awareness can prevent negative thought spirals that lead to anxiety, improving overall emotional regulation.

Research, such as this 2020 research review, shows there’s some evidence supporting the use of MBCT for anxiety, although further research is needed.

Acceptance and commitment therapy (ACT)

ACT encourages you to accept your thoughts and feelings rather than trying to change them. It focuses on living in alignment with your values and committing to actions that promote well-being, even when you’re anxious.

Research on ACT suggests it can improve anxiety and depressive symptoms.

Medication can be an important part of anxiety treatment, particularly for those with moderate to severe symptoms.

Several types of medications are commonly prescribed to help manage anxiety. Anxiety medication can be prescribed by general practitioners, psychiatrists, and psychiatric nurse practitioners.

Antidepressants

Antidepressants can be used to treat anxiety. These include:

These medications work by increasing the levels of neurotransmitters in the brain that regulate mood and anxiety.

Anti-anxiety medications

Anti-anxiety medications, also known as anxiolytics, can also help.

Common anti-anxiety medications include:

Benzodiazepines are fast-acting medications that can provide quick relief for acute anxiety episodes, insomnia, and panic attacks. However, they’re generally used for short-term treatment due to the risk of dependence.

Beta-blockers

Beta-blockers, commonly used to treat heart conditions, can also be helpful in managing physical symptoms of anxiety, such as rapid heartbeat and trembling. They are particularly useful for situational anxiety, such as performance anxiety.

Examples of beta-blockers include acebutolol (Sectral), atenolol (Tenormin), and bisoprolol (Zebeta).

Anxiety is a common but manageable condition. It’s important to work with medical professionals to develop a treatment plan that’s right for you.

Check out these articles:

These guides can help you find professional help:

Remember, you don’t have to navigate anxiety alone — support and resources are available to help you on your journey to better mental health.

Sian Ferguson is a freelance health and cannabis writer based in Cape Town, South Africa. She’s passionate about empowering readers to take care of their mental and physical health through science-based, empathetically delivered information.