Anxiety

• Avoid caffeine. This can help address sleep issues that drive anxiety and stress.
• Eat a healthful diet. Don’t skip meals.

Get regular aerobic exercise to promote oxygen circulation through your blood. Consider:

Get adequate rest—at least seven to eight hours a night. If anxiety keeps you up at night, establish a relaxing bedtime ritual that helps you disconnect from anxious thoughts.

• Avoid potentially dangerous ways of coping with anxiety, like smoking, alcohol use, drug dependence or disordered eating patterns.
• Avoid taking on more responsibilities. Practice saying no. For example, “No. I’d love to, but I need to focus on ______ right now.”
• Eliminate as many nonessential activities as possible from your daily routine. Figure out what you need help with and delegate (assign chores to your kids, have your groceries delivered, etc.).
• Find people you can express your feelings to safely. This could be a trusted family member, friend, mentor or counselor.
• Try relaxation techniques such as guided imagery, yoga or mindfulness-based stress reduction.

Anxiety disorders are very common. The National Institute of Mental Health estimates that as many as 33% of American men and women may experience an anxiety disorder at some point in their lives. And 18% of adult men and women (40 million people) experience an anxiety disorder in any given year. Most types of anxiety disorders are twice as common in women as in men.

Anxiety disorders are thought to be caused by a combination of several factors:

• Biological, chemical or genetic factors
• Psychosocial factors like a stressful work environment, family situation or adverse life event can cause anxiety
• Certain medical conditions or medications

Symptoms of anxiety and depression can go away and come back throughout your life if you do not get treatment. 

Chronic anxiety can cause problems with relationships, sleep, work, your nervous system and your cardiovascular system. According to recent research, women with anxiety are far more likely to show reduced blood flow to the heart (ischemia) during physical activity than women without anxiety.