How to Overcome Your Fears and Anxiety

Anxiety and fear are a normal part of life, and they’re actually beneficial, as they’re your brain’s way of alerting you to potential danger. But when anxiety and fear take over and start to interfere with daily tasks and personal relationships, it can be a serious problem. Over time, excessive anxiety and fear can lead to health problems, according to the Mayo Clinic. While you may not be able to overcome your fears and anxiety on your own, with the assistance of a medical professional you can do some things that can help.

Seek Counseling

• Cognitive behavior therapy can be very useful for treating anxiety and fear-related disorders, according to the National Institute of Mental Health. Psychotherapy helps patients by teaching them different ways to think, behave and react to situations to lessen anxiety and fear.

Medication

• Medication can help treat various disorders that cause anxiety and fear. Antidepressants are the most common, and they work to influence the activity of chemicals in the brain thought to effect anxiety, according to the Mayo Clinic. A different class of medications referred to as benzodiazepines are sometimes prescribed to treat short-term anxiety or for patients with severe anxiety and panic attacks. Antidepressants and benzodiazepines can have side effects, including nausea, weight gain, headache, sleeplessness or fatigue, confusion, memory loss, impaired coordination, vision problems and in some cases, increased anxiety or depression. Talk with your doctor about their benefits and risks. Let your doctor know if you are currently taking or have recently taken any other medications.

Exercise

• Exercise is a powerful tool in the fight against anxiety and fear, according to the Mayo Clinic, and regular exercise can help improve your mood and keep you healthy. Try to develop a routine where you do something physically active most days out of the week, whether that’s going to the gym or taking your dog for a walk. Start slow and increase physical activity if you aren’t used to exercising regularly.

Avoid Triggers

• Alcohol, nicotine and caffeine can make anxiety worse. If you can’t completely cut out these substances, you should work to reduce how much of them you use. Having a cup of coffee in the morning might be OK, but drinking coffee throughout the day or in the evening could trigger anxiety or make symptoms worse.

Basic Lifestyle Choices

• You may not be able to fully control anxiety and fear on your own, but making healthy lifestyle choices may be able to help, according to Mayo Clinic. Make sure you get enough quality sleep at night. Set a routine and stick with it throughout the week. Eat a healthy diet rich in vegetables, whole grains, fruit and fish; and avoid fried, fatty and sugar-filled foods.