Anxiety: How to Care for Yourself

Anxiety is when someone feels worried or nervous. It is common for people to feel anxious sometimes. But anxiety can sometimes get in the way of daily activities at home, at school, or with friends. If you are having anxiety, ask for help and support. And do things to care for yourself every day.

• Set up appointments with a behavioral health specialist (such as a psychiatrist, therapist, or counselor) and go as often as they recommend. In therapy, you'll talk about your feelings and learn skills to feel better. Be patient. Working on anxiety can take time and many therapy visits.

• Do simple things for yourself that can improve mood and well-being, such as:

  • Eat healthy foods.

  • Get 8–10 hours of sleep a night.

  • Get plenty of physical activity every day — walk, play a sport, or do anything that gets you moving.

  • Take time to relax.

  • Practice yoga or meditation.

  • Avoid caffeine (including soda and energy drinks).

  • Avoid alcohol and other drugs.

  • Limit screen time and focus on other activities, like spending time outdoors or in nature.

• If your health care provider prescribed medicines to treat anxiety, take them as directed. Missing doses or stopping the medicines can cause problems.

• Tell your therapist if your anxiety is getting worse.

• Tell your therapist right away if you are self-harming (cutting, burning, or hurting yourself on purpose) or thinking about suicide (ending your life).

You are planning to end your life.

You also can call or text the National Suicide Prevention Lifeline at 988.

What are some signs of anxiety? Anxiety can show itself in different ways, such as:

• feeling more worried than is expected for the situation

• fast heart rate

• fast breathing

• feeling sweaty or faint

• stomachaches

• headaches

• trouble sleeping

• avoiding certain situations or activities

• seeking an unusual amount of reassurance

• insisting on certain routines to feel a sense of safety

What causes anxiety? Different things can lead to anxiety. There is usually no single cause. Going through a loss, trauma, or other hardship can make someone feel anxious. Sometimes it's not clear what led to the anxiety. Anxiety can also run in families.

How is anxiety treated? Health care providers can offer strategies to help a person cope with anxiety. This includes meeting with a therapist. It can take weeks to months of therapy to help someone with anxiety. Sometimes doctors also recommend medicine.