Feeling nervous or worried during stressful situations is a normal reaction most people experience. Typically, these emotions fade once the situation is over. For people who struggle with an anxiety disorder, however, those feelings may persist or even worsen over time. Anxiety disorders can severely impact a person’s performance at school, at work, in social situations or during everyday activities. Anxiety management techniques can help individuals cope with these feelings and reduce their impact.

There are many available coping strategies you can use on your own or with a mental health professional to manage anxiety and improve your quality of life. Understanding how to recognize the difference between regular stress and an anxiety disorder is the first step to getting proper mental health treatment. 


Young man is experiencing anxiety.

What Is Anxiety?

Anxiety disorders are characterized by persistent and excessive worry or fear about everyday situations. They often involve repeated episodes of sudden, intense feelings of anxiety or terror that are difficult to control and disproportionate to what’s actually happening. Individuals with this mental illness may avoid places or situations known to trigger these feelings.

There are a few types of anxiety disorders, including generalized anxiety disorder, social anxiety, panic disorder, separation anxiety and specific phobias. According to the Anxiety and Depression Association of America, anxiety disorders are the most common mental health conditions in the United States, affecting 19.1% of the adult population. 

Physical symptoms will vary depending on the person and the type of anxiety disorder but can include:

  • Feeling nervous, tense or restless
  • Feeling weak or tired
  • Having an impending sense of danger, panic or doom
  • Sweating
  • Trembling
  • Trouble concentrating or thinking
  • Insomnia
  • Rapid breathing
  • Increased heart rate
  • Difficulty controlling worry

Repeated episodes of intense anxiety or fear may lead to severe symptoms such as a panic attack or anxiety attack resulting in shallow breathing, rapid heartbeat and persistent worrying. 

What Is Anxiety Management Therapy?

People with anxiety tend to become overwhelmed by their emotions and may negatively react to unpleasant thoughts and feelings. Instead of seeking out relaxation techniques to help with stress management, they may avoid anxiety-inducing situations, which can increase anxious feelings instead of reducing them. 

Mental health professionals are trained to diagnose anxiety disorders or other mental health conditions and provide a treatment plan that can relieve symptoms. Your mental health provider will first conduct a psychological evaluation and compare your symptoms to those listed in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5). After a diagnosis has been reached, the next step is determining which treatment option will best reduce your symptoms of anxiety.

Anxiety management therapy can include a variety of techniques that help patients identify and manage factors that contribute to their anxiety. This helps them learn how their thoughts or behaviors worsen anxiety and what strategies can be used to reduce anxious thoughts. 


Adult man undegoing psychotherapy session to control anxiety.

Techniques Used to Manage Anxiety Disorders

The two main types of professional treatment for an anxiety mental health condition are therapy and medication. Sometimes individuals benefit from a combination of the two, but the treatment process will look different depending on the person. 


Psychotherapy, or talk therapy, is used for treating mental health conditions by working with a therapist to identify specific concerns and develop healthier coping skills. Cognitive behavioral therapy (CBT) can be especially useful in easing anxiety symptoms.

CBT focuses on changing negative thoughts or behaviors that may trigger anxiety so you can return to activities or situations you’ve avoided due to feeling anxious. It may also include exposure therapy, which encourages people with anxiety disorders to gradually encounter the situation or object that makes them feel anxious to learn how to better manage their symptoms.

Support groups can also lead to reduced anxiety by providing a safe space and a community of other people who also experience anxiety. Experiential therapies, such as equine or music therapy, can be effective in helping individuals regulate their emotions, improve self-esteem and uncover subconscious obstacles.  


Antianxiety medication may be prescribed to relieve symptoms, depending on the type of anxiety. Certain antidepressants have also been used to treat anxiety disorders. In limited circumstances, other medications, such as sedatives or beta-blockers, may be prescribed for short-term relief. 

While medications can help reduce anxiety symptoms, many are not prescribed long-term, and some may cause side effects. In many cases, therapy can be more effective than medication for long-term anxiety management. 

How to Self-Manage Anxiety Symptoms

Having a trained mental health provider identify symptoms and treatment options is beneficial in treating anxiety. However, there are also measures you can take at home to self-manage symptoms, including:

  • Learn about anxiety: Educating yourself on the physical health problems and symptoms associated with anxiety can equip you with the necessary knowledge and tools to better manage the condition. 
  • Avoid alcohol and recreational drugs: These substances can worsen anxiety and lead to substance abuse problems if used too much. 
  • Exercise regularly: Exercise is a powerful stress reducer. Being physically active a few days per week can improve your mood and help you stay healthy. 
  • Prioritize sleep: Getting enough sleep can also improve your mood and establish a more structured routine. 
  • Eat healthily: Eating fruits, vegetables, whole grains and fish may help reduce anxiety symptoms. Caffeine, salt, preservatives and other processed foods should be avoided as they can cause more stress.  
  • Use relaxation or stress management techniques: Visualization techniques, yoga, mindfulness and meditation can help release muscle tension and reduce anxiety. 
  • Keep a journal: Tracking everyday events can help you better identify what’s causing more stress in your personal life and what seems to be helping. 


Young adult sitting on a park bench smiling and stress free.

Getting Anxiety Treatment Therapy at Transformations Mending Fences

Living with an undiagnosed mental disorder can greatly impact your life. If you or a loved one is struggling with anxiety, Transformations Mending Fences in Morriston, Florida, offers a wide range of mental health treatment options, including therapy and medication, to help you every step of the way.

Contact us today by calling (888) 995-6013 to speak with a trained admissions counselor at the leading mental health treatment facility and verify your insurance coverage to get the help you need.