Anxiety : 7 Essential Ways To Decrease Anxiety Effectively

Anxiety  : Stop Feeling Anxious By  Lori English

Are you feeling shaky, palms sweaty and heart racing?  Are you worrying a lot about things you have no control over?  Anxiety can mimic these sensations and make you feel as if you are out of control, but there is help for you to decrease your symptoms and get the relief you deserve.

Statistics and Facts

Anxiety is the most common in the United States, affecting 40 million adults at the age of 18 and older.

Generalized Anxiety disorder affects 6.8 million adults or 3.1 of the U.S Population. Women are more likely to be affected than men.

More Information on Statistics and a Great Site Adaa. 


Anxiety is highly treatable yet only one-third of those suffering seek treatment.

Anxiety Disorder cost's  the United States 42 billion dollars a year, almost 1/3 of the country's 148 mental health bill according to "The Economic Burden ADAA."


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Everyone experiences anxiety from time to time. You have a big presentation in front of your co-workers and you feel anxious that is quite normal. Having the feeling or sensation of sweaty palms, racing heart, or feeling jittery before a job interview is the same type of example of anxiety that most people feel.

If you are constantly worrying all the time how is this leaving you time for doing your normal activities?  It's understandable that you must be frustrated, However,  here are"  7 Tips to Decrease your Anxiety. "

7 Helpful Tips To Decrease Anxiety

1. Exercise or walk .  Being physical and Active can help by distract you from the Anxiety.

2. Remember that what you are feeling usually doesn't last forever. Tell yourself that you are going to be okay and you can get through this.

3. Reach out to someone you trust a friend, Loved one, a mentor, or a spiritual leader. You are not alone, and there are many people that will help you if you reach out.

4. Write a letter to the fear or anxiety that you are feeling, and don't send it just write your feelings down on paper.

5.  Learn self-care  going to bed early, eating healthy, and exercising.

6.  Keep a diary of feelings and emotions that trigger your anxiety.

7. Distract yourself going to a movie with a friend or reading a good book. 


Anxiety Disorder

Anxiety disorder is diagnosed by criteria found in the DSM-V: The Diagnostic Statistical Manual of Mental Disorder.

1. The first symptom is excessive anxiety and worry that is about a circumstance that is usually about six months .

2  Difficulty Controlling your feelings of worry, an example would be you are at school and you are constantly thinking of something else such as your job .

3. At least three or more symptoms that are present Restlessness, inability to concentrate, and irritability. This could be true for adults but also children.

Symptoms of Anxiety

  1. Sweaty Palms
  2. Heart Palpations
  3. Muscle Tension
  4. Inability To sit still.
  5. Nausea.
  6. Shakiness
  7. Dizziness
  8. Headache

Treatment for Anxiety

There are many treatments for anxiety and one which is working well for anxiety  is Cognitive Behavioral Therapy.

Cognitive Behavioral therapy is used and very effective with Anxiety disorders and Depression.

This type of treatment is used with a qualified therapist and has a specific amount of short sessions , but is one of the best treatments researched for anxiety. Cognitive Behavioral Therapy is broken down and lasts about fifty minutes a week.

The purpose of this therapy is to solve thinking pattern's that are adapted in childhood and offer a different view or way to look at behavior. 

CBT talks about patterns and makes suggestions that  client change or " think" in a different way that reduces anxiety.

The therapist and the client usually discuss internal dialogue and what someone is really thinking, and then asks them is really correct? Challenge the client to find a different way to look at the situation. 




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Treatment for Anxiety disorder is one of the most available that can be helped today with some of the best treatments whether they are seeing a professional and learning life-long skills that work such as Cognitive Behavioral Therapy, or integrating other treatments such as yoga, meditation, and exercising into your daily practice.

Treatment that you choose is up to you and if you want to talk it over with a professional would be the most effective thing to do to make a plan.

You do not have to suffer alone and live with fear and anxiety.

There are many researched treatments whether they are medicine, therapeutic interventions, or a combination of both. Anxiety Disorder can be managed and you are able to live a satisfying life. 

Anxiety is treatable and you deserve a life with less anxiety or no anxiety.Keep searching for treatment and do your research on what is best for your life. 


Disclaimer-Anxiety is  treatable, but not all results are the same. If you feel that you need help with treatment. Take action and find a professional such as mental health professional, social worker, or a psychiatrist. If you need treatment please seek out a professional . 





I am a Social Worker who works to help others improve their Anxiety And depression. I work with many people and use many techniques that are combined with practical tips to decrease anxiety and increase self -esteem.

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