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Anxiety (cont.)

Check Your Symptoms

Home Treatment

Home treatment, combined with professional treatment, can help relieve anxiety.

  • Recognize and accept your anxiety about specific fears or situations, and then make a plan for dealing with it. For example, if you are constantly worrying about finances, set up a budget or savings plan.
  • Don't dwell on past problems. Change what you can to help you feel more comfortable with present concerns, but let go of past problems or things you cannot change.
  • Be kind to your body:
    • Relieve tension with vigorous exercise or massage.
    • Practice relaxation techniques. For more information, see the topic Stress Management.
    • Get enough rest. If you have trouble sleeping, see the topic Sleep Problems, Age 12 and Older.
    • Avoid alcohol, caffeine, chocolate, and nicotine. They may increase your anxiety level. Some illegal drugs, such as cocaine, crack, and speed (amphetamines), also can cause anxiety.
  • Engage your mind:
    • Get out and do something you enjoy, such as going to a funny movie or taking a walk or hike.
    • Plan your day. Having too much or too little to do can make you more anxious.
    • Keep a diary of your symptomsClick here to view a form.(What is a PDF document?). Discuss your fears with a good friend. Confiding in others sometimes relieves stress.
  • Get involved in social groups, or volunteer to help others. Being alone can make things seem worse than they are.
  • Learn about resources available in your community:
    • Talk with your human resources officer about counseling benefits that may be available through your employee assistance program.
    • Check with your insurance company to see what mental health benefits are available.
    • Contact your public health department for information on community mental health programs.

Symptoms to watch for during home treatment

Call your doctor if symptoms become more frequent or severe during home treatment.

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