Anxiety-Tipsheet Tcm28-442213.Pdf

healthy living Anxiety

eeling worried, anxious, and Phobias and panic attacks Fnervous is a normal part of You may have heard the words everyday life. The fact is that everyone “phobia” or “panic attack.” Phobias worries or feels anxious sometimes. are fears of common places, things, However, it is not normal when or events. During a panic attack anxiety weighs you down or makes you may get a rush of fear when it hard to do your daily routine. there is no real danger. You may There are two types of anxiety notice that you breathe faster, start symptoms: physical and emotional. shaking, or feel faint. Your heart may also beat harder. Self-care, Physical symptoms along with help from a doctor, can • Being edgy help manage these disorders. • Feeling tired or out of breath • Muscle tension Ways to care for yourself • Not being able to sleep Reach out. Anxiety is stressful and Having anxiety is hard, • Rapid heartbeat facing it is a challenge. Talk to but you can feel better. loved ones, family or friends who Learning new skills • Sweaty or cold, clammy hands can support you. can give you relief Emotional symptoms from anxiety . Tell yourself: “This isn’t an emergency. • Fear I’m ok. I’m not in danger. I can keep • Worrying going, even though I feel anxious.” • Can’t relax Schedule “worry time.” Set aside a • Easily irritable time each day, from 15 minutes to • Thinking that something bad is an hour, to do all your worrying. going to happen Spend the whole time thinking of all of your fears. Write them down Anxiety or fear of a specific situation in detail. When worries come to can cause many of these symptoms. mind during other parts of the day, When it passes, the symptoms stop. save them on a list for the next Some people get anxiety disorders worry time. when many of these symptoms happen without a known cause.

HEALTH EDUCATION healthy living Anxiety

Cut down on caffeine. If you Are you thinking about Call Kaiser Permanente if drink coffee or soda, have only taking herbs? anxiety . . . two, 6 oz. cups of coffee or one Some herbs are known to treat • keeps you from doing your daily 12 oz. soda per day. Caffeine anxiety, but can have other serious activities makes anxious feelings worse, side effects. Ask your doctor • is causing discomfort, and home and can make it hard to sleep. before using herbs to see if they treatment does not help Do not use alcohol, drugs or tobacco are safe for you. to cope with anxiety. Even a little Other resources bit can make you feel worse. Herbs are sold over-the-counter. • Connect to our Web site at Smoking can make you feel edgy. Kaiser Permanente carries herbs for which kp.org to access health and drug some evidence shows that the herbs may encyclopedias, interactive Get moving. Exercise can help help to treat certain medical conditions. with your anxiety. Try to get 150 programs, health classes, and much more. minutes of activity every week. You can split your activity up, as What to do when caring for • Anxiety Disorders Association of yourself doesn’t work America: adaa.org long as it adds up to 150 minutes. (240) 485-1001 The more you move, the easier it Having anxiety is hard, but you • National Institute of Mental is to reduce your anxiety. can feel better. Kaiser Permanente Health: nimh.nih.gov offers classes that teach skills to 866-615-6464 Do deep breathing to relax. Take slow, deep breaths to reduce your provide relief from anxiety. Check • An End to Panic: Breakthrough Techniques for Overcoming Panic anxiety symptoms. Try this exercise with your Health Education Department for classes in your Disorder, E. Zuercher-White, New when you are feeling anxious: Harbinger Publications, Inc., 1998 area. In some cases, medication is Count to four as you breathe in • The Relaxation & Stress helpful. You can get help from the through your nose. Breathe Reduction Workbook, M. Davis, deeply into your belly. Now Departments of Psychiatry, E. Eshelman and M. McKay, New Harbinger Publications, 2000 breathe out even more slowly Behavioral Medicine, or Mental through your nose for six to eight Health at Kaiser Permanente. • If you are hit, hurt or threatened Make an appointment at your by a partner or spouse, this can seconds. Continue to breathe seriously affect your health, facility. deeply, counting each breath for including your anxiety. There is a few minutes. Deep breathing help. Call the National Domestic Violence Hotline at 1-800-799- helps reduce anxious feelings. 7233 or connect to ndvh.org .

This information is not intended to diagnose or to take the place of medical advice or care you receive from your physician or other health care professional. If you have persistent health problems, or if you have additional questions, please consult with your doctor.