Top 21 ways to deal with anxiety and stress disorders

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Anxiety disorders, depression and stress are psychological challenges for quite a lot of people. Most psychological problems could be avoided if they knew how to properly control a person’s mind and to keep its balance.

Taking care of a person’s mind could be a similar action to a garden’s care. If not try to remove unwanted weeds in an ordered way, they will be overwhelmed. On the other hand, if you maintain the care and love and you will use quality seeds, you will reap a good harvest.

In other words, if your mind is constantly bombarded with worries, anxiety and stress, an imbalance will be created. Try to keep positive thoughts and resources that will help maintain healthy mind.


1. Overview
2. Causes of anxiety
3. How is anxiety diagnosed
4. Are you depressed?
5. 21 ways to overcome stress and anxiety disorders

Causes of anxiety

Anxiety can be caused by a mental state, physical condition, the effects of drugs or a combination thereof. Initial role of the physician is to discover if the anxiety is caused by a medical condition.

The most common causes of anxiety include the following medical conditions:
- Panic disorder – in addition to anxiety, panic disorders common symptoms are palpitations, dizziness and shortness of breath. These same symptoms can be caused by consumption of too much caffeine, amphetamines, an overactive thyroid, abnormal heart rhythms and other heart abnormalities.
- Generalized anxiety disorder
- Phobias
- Stress disorder.

Common external factors that cause anxiety include:
- Stress at work
- Stress at school
- Stress in personal relationships such as marriage
- Financial stress
- Stress resulting from emotional trauma such as death of a loved person
- Stress caused by a serious medical illness
- Side effects of drugs
- Use of illicit drugs
- Symptoms of medical illness (heart attack, stroke, hypoglycemia)
- Lack of oxygen due to various circumstances (such as high altitude, emphysema, pulmonary embolism).

Your doctor has often the difficult task to determine the origin of some of the events. For example, from a study involving people accused chest pain and presumed that they are caused by heart disease, they proved not to be related to heart function 43% were due to panic disorder – a common form of anxiety.

How is anxiety diagnosed

Psychiatrist, clinical psychologist or another specialist in mental diseases will be consulted to diagnose anxiety and determine the causes. The doctor will do a careful medical history and personally, will do a physical exam and recommend depending on the situation, laboratory tests.

There is no specific laboratory test that can be used to diagnose anxiety, but investigations can provide useful information relating to the possible damage that may be due to physical illness or other symptoms of anxiety.

For a person to be diagnosed with generalized anxiety disorder should:
- Increased to worry about multiple events and activities for several days, for at least six months
- Difficult to control worry
- Have the least three of these six symptoms associated with anxiety, several times a day, at least six months of fatigue, agitation, irritability, muscle tension, sleep disturbances, difficulty concentrating.

Are you depressed?

If you have some of these signs and symptoms, clinical depression may be involved:
- Not sleeping or sleeping too much
- You can’t concentrate or previous tasks that previously were easy seem difficult now
- You feel helpless and hopeless
- You can’t control negative thoughts, no matter how much you try
- You have lost your appetite or you can’t stop eating
- You are more irritable or more aggressive than usual
- Consume more alcohol than normal or engage in inappropriate behavior
- Have morbid thoughts like that life isn’t worth living (ask for immediate help in this case).

Excessive stress can manifest itself through a variety of emotional, behavioral and even physical symptoms. Symptoms of stress vary from person to person. Common physical manifestations include sleep disorders, muscle tension, muscle aches, headache, gastrointestinal disturbances and fatigue.

Emotional and behavioral symptoms that can accompany excess stress include nervousness, anxiety, changes in eating habits (including overeating), loss of enthusiasm or energy, and mood changes such as irritability and depression.

However, these symptoms don’t imply the certainty that there is a high level of stress, considering that the stress can be caused by other medical or psychological condition. It is known that under stress, people tend to engage in unhealthy behaviors such as excessive use or abuse of alcohol, drugs, smoking, will do less exercise and bad nutritional choices.

These unhealthy behaviors may increase the severity of symptoms of stress and can lead to a vicious cycle of unhealthy manifestations.

The stress experience is a personal one, considering that what is overwhelming for some people might not be perceived as stressful to another person. Signs and symptoms of stress, incorrectly managed, will be different for each person.

21 ways to overcome stress and anxiety disorders

Did you know that the fear of having anxiety crisis itself is a main trigger of anxiety attacks? Just learn how to manage anxiety and problems will disappear. Below are several management techniques that you can apply on your own.

It was proven that they have positive effects, have led to fewer worries and should be part of your overall strategy of self-control. You can control your mind using psychological and physiological tips and you can live a satisfying life without stress and anxiety attacks.

1. Make changes in your diet

A balanced diet is only recommended for maintaining weight within normal limits but for a general good health, its importance is confirmed as anxiety management technique.

Should not be hungry and always eating breakfast, to avoid lowering blood sugar, which may cause symptoms similar to those of anxiety.

Eating foods high in calcium, phosphorus and magnesium helps reduce stress. For this purpose you should avoid refined sugar.

2. Reduce intake of caffeine – limit your caffeinated drinks to one per day or prefer decaffeinated ones. Large amounts of caffeine will induce symptoms of anxiety and will trigger insomnia.

3. Vitamin B will help fight stress and anxiety disorders. Most doctors will recommend increasing intake of foods rich in vitamin B or vitamin supplement form.

4. Physical activity is an excellent management technique for stress and anxiety, which relieves their symptoms. During exercise, the body will release endorphins that will improve your state of mind.

5. Massage helps to relax, relieve stress and anxiety levels. If you feel anxious at work and not have time to visit a professional masseur, make a discreetly self-massage using your hands to the neck, even in your office.

6. Consider and take action to solve your problems and fears. If you suffer of phobias, try to confront your fears, but gradually, with a professional, learn to accept situations that you find horrifying.

7. Think positive. Replace negative thoughts with positive ones. You may have heard this advice, but this is actually a simple but very effective technique for anxiety management.

Try to suppress negative thoughts, do not underestimate the power of the mind. You keep control of it and you let go of negative thoughts and replace them with some hope.

8. Take action. If you have been diagnosed with anxiety disorder, take action: in this way will show a sense of control and will reduce both stress and anxiety.

Consult a mental health specialist, join a support group for people with anxiety, go to the gym, exercising and already you can see yourself as a winner in the fight with anxiety.

9. Try to manage when to worry. Many people worry about the events that take place in future. Why worry now, if you will worry about later?

If you can, take concrete measures to solve a problem, but you shouldn’t worry too much because they will simply increase the anxiety.

10. Express your fears and concerns in writing. Once you put everything on paper you might find that you worry about events over which you have not any control, and related minor problems. In this case you simply have to stop worrying, to keep your energy and strength for the important challenges in your life

11. Do not worry about what they think or what people say about you. This is very useful for people with social anxiety disorder. You do not need others approval or mixture of people for your life to be more interesting.

12. Sexual activity is one of the most pleasant and wonderful anxiety management techniques. During sex it releases a lot of endorphins, a hormone specific wellness.

This explains why people are happy after maintain intimate relationships. Studies have shown that sex and orgasm lift mood and reduce stress. Even if most people are busy, you should find time for sex.

13. Practice deep breathing. This you can do with specialists. Once you find the appearance of physical or mental signs of anxiety or panic attack, begin to breathe deeply.

14. Smile. Through smile our body releases its natural medications: serotonin and endorphins. These hormones are natural painkillers that will help release tension in the body, muscle relaxation and pain relief. Negative state of mind will become instantly good mood. Smiling is contagious and will stimulate the immune system.

15. Use the power of affirmative sentences. Using positive affirmations throughout the day, you contribute to the fight against anxiety. If you expected to have a panic attack, repeat these phrases in mind: “I can solve this problem” and “everything is under control”. While this may seem strange, you will feel better. Your attention will be directed at things on which you focus.

16. Don’t victimize yourself and keep fighting. If you and your family have a good health, live in a peaceful country and have been involved in any major catastrophe, then you should not worry.

You must be a fighter and try to complete daily tasks without effort, to try to consider them minor challenges, not something that you should worry excessively.

17. Do not overload. If you work 12-14 hours a day and no free time, stress levels will inevitably increase. In addition to that, it’s important for you to know your limits and to take action in order to reduce the workload, to make time for relaxation.

18. Aromatherapy is a good way to relax. Many of the oils such as lavender, geranium, marjoram and others may be useful for this purpose and can be used if you suffer of sleep disorders as well as symptoms of anxiety and stress.

19. Acupressure is an ancient Chinese technique that is believed to reduce stress, tension and anxiety.

20. Focus on things that you enjoy doing. It might be time to think about what hobby you would like. It may involve possession of a pet, painting or any other activity that you could fill your mind and remove negative thoughts.

21. Listen, read or watch motivational materials. Simply search for videos with motivational role or might inspire with the effect of minimizing concerns.



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