Stress and anxiety

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

The most effective solution is to find and address the source of your stress or anxiety. Unfortunately, this is not always possible. A first step is to take an inventory of what you think might be making you "stress out":

• What do you worry about most?
• Is something constantly on your mind?
• 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?

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 is needed to relieve anxiety. Most communities also have support groups and hotlines that can help. Social workers, psychologists, and other mental health professionals may be needed for therapy and medication.

Also, find healthy ways to cope with stress. For example:

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

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. A heart attack can cause feelings of anxiety.
• You have thoughts of suicide.
• You have dizziness, rapid breathing, or racing heartbeat for the first time or it is worse than usual.

Call your health care provider if: