Stress and anxiety

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Generalized anxiety disorder

Anxiety; Feeling uptight; Stress; Tension; Jitters; Apprehension

The most effective solution is to find and address the source of your stress or anxiety. This can be difficult, because the cause of the anxiety may not be conscious. A first step is to take an inventory of what you think might be making you "stressed out," trying to be as honest with yourself as possible:

• What do you worry about most?
• Is something constantly on your mind?
• Is there something that you fear will happen?
• Does anything in particular make you sad or depressed?
• Keep a diary of the experiences and thoughts that seem to be related to your anxiety. Are your thoughts adding to your anxiety in these situations?

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Then, find someone you trust (friend, family member, neighbor, clergy) who will listen to you. Often, just talking to a friend or loved one is all that you need to relieve anxiety. Most communities also have support groups and hotlines that can help. Social workers, psychologists, and psychiatrists can be very effective in helping you reduce anxiety through therapy or medication.

Also, find healthy lifestyle choices to help you cope with stress. For example:

• Don't use nicotine, cocaine, or other recreational drugs.
• Eat a well-balanced, healthy diet. Don't overeat.
• Exercise regularly.
• Find self-help books at your local library or bookstore.
• Get enough sleep.
• Learn and practice relaxation techniques like guided imagery, progressive muscle relaxation, yoga, tai chi, or meditation.
• Limit caffeine and alcohol.
• Take breaks from work. Make sure to balance fun activities with your responsibilities. Spend time with people you enjoy.

Your doctor can help you determine if your anxiety would be best evaluated and treated by a mental health care professional.

Call 911 if:

• You have crushing chest pain, especially with shortness of breath, dizziness, or sweating. These symptoms might be caused by a heart attack, which can also cause feelings of anxiety.
• You have thoughts of suicide.