Self-Care and Anxiety

Several self-care and professional care approaches can be beneficial for people with anxiety disorders. Some influence anxiety symptoms in general and are useful in addressing all the different subtypes of anxiety disorders. Conversely, others have been studied only for one subtype. For specific information related to PTSD, go to the “PTSD” overview. The emphasis in this overview is on self-care options, prevention, and complementary approaches. Conventional care approaches will be briefly mentioned, and more detailed reviews on medications for anxiety can be found elsewhere.^1,2

Physical Activity

Exercise (and physical activity in general)

It is intuitive that exercise would help decrease anxiety; however, research has historically been somewhat limited. Most research focuses on effects on overall well-being or symptoms of anxiety, rather than exploring the effects of physical activity on specific populations who have a DSM-based diagnosis. A 2018 review of 15 studies (675 people) concluded that exercise programs are a viable anxiety treatment, noting that higher intensity regimens were more effective than lower intensity ones.^3,4 In one study that found benefit for general well-being, exercise is most effective if it exceeds 12 minutes at a time for at least 12 weeks; maximal effects occur when a person exercises 40 minutes per session.⁵ A 2017 meta-analysis and a 2012 meta-review did recommend exercise as being well supported in general.^6,7 A 2014 meta-analysis of eight studies of exercise for serious mental illness did not find a beneficial effect on anxiety.⁸ A 2014 systematic review concluded that exercise is effective as an adjunctive treatment, but not as effective as antidepressant medications.^9,10

Of course, one of the advantages of physical activity in general is that it has numerous other health benefits as well. For general information on the benefits of physical activity and ways to incorporate it into a personal health plan, go to the “Physical Activity” overview.