So your provider says you have anxiety. Now what?

We don’t need to tell you that the world is stressful these days. And this stress is taking a toll on our mental health. In a 2023 survey, more than 12% of American adults reported regular anxiety symptoms. (Anxiety is a feeling of worry, panic, or fear about everyday events.)

In fact, for the first time, the U.S. Preventive Services Task Force is recommending that providers screen all adults ages 19 to 64 for anxiety.

And that’s a good thing. More people are open to talking about anxiety, says David Tzall, PsyD. He’s a psychologist in New York City. The result? More people are getting the care they need to feel better.

It’s important to have a plan to ease anxiety, Tzall says. That’s because it isn’t just a mental health issue. It can also cause physical symptoms, such as high blood pressure. 

Think you might have anxiety? Taking action is key. Here are some helpful next steps.  

Start with your provider 

An anxiety screening is a quick check by your provider. It’s a way for them to see if you need more evaluation. Your provider will ask about your thoughts and feelings. They’ll also look for symptoms such as:  

• A racing heart 
• Trouble sleeping 
• Feeling nervous or restless  

Your provider may check you for other conditions that have similar symptoms and may need treatment. Common ones include: 

• Overactive thyroid 
• Heart disease 
• Lung disease  

Then your provider can refer you to a mental health specialist. It’s usually a psychologist or psychiatrist. They will give you a full evaluation. If they diagnose you with anxiety? It’s time to get help. 

Find the right therapist 

Several types of mental health specialists can help you, including a: 

• Psychiatrist (MD) 
• Psychologist (PhD or PsyD) 
• Social worker 
• Professional counselor  

“It all comes down to fit,” says Tzall. “You might meet someone who looks great on paper. But you just don’t feel comfortable with them.” It’s a good idea to talk to a few before you make a choice.   

Not sure where to start looking? Ask your provider for a referral. A digital health management app such as Wellframe is also a great resource. Your health plan includes Wellframe as a benefit at no extra cost. It can connect you with your clinician. They can help you find an in-network mental health provider.   

You can also find therapists online. Try:  

•  Anxiety & Depression Association of America 
•  American Psychological Association 

Just make sure the person you choose is licensed to work in your state. To do that, search for their license number online. Or ask the therapist’s office. Then look it up on the Association of State and Provincial Psychology Boards’ website. 

Try some lifestyle changes  

Certain lifestyle changes can be powerful tools to ease anxiety, says Tzall. Here are some to try.  

• Exercise. It signals your brain to make chemicals that help ease anxiety. Aim for a mix of cardio and strength training for 45 to 60 minutes at least three times a week. Yoga can also help you feel calmer. 
   
• Cut back on sugar and unhealthy fats. Diets high in fat and sugar have been linked with higher levels of anxiety.  
   
• Get social support. You may find that you don’t feel like being around other people. But a strong support network is key. Talk to a friend or family member. “Just having someone you trust be there for you, and listen to you, is really important for mental health,” Tzall says.  
   
• Set boundaries. These are limits that you set with other people. They help define what’s OK or not OK with you. That might mean turning off your computer at the end of the workday, so you’re not tempted to keep answering emails. It’s also important to have a life outside of your job. Try different activities that bring you joy and help you relax. Need some ideas? Sing in a choir. Volunteer. Join a hiking club. 

Think about medicines 

They may help ease your symptoms. Especially in the early stages while you’re waiting for therapy and lifestyle changes to kick in. Options include:  

• Selective serotonin reuptake inhibitors (SSRIs). These are a type of antidepressant. They raise levels of the brain chemical serotonin. 
• Benzodiazepines. They help calm your nervous system and provide short-term relief. 
• Beta blockers. These are used to treat high blood pressure. They help lower physical symptoms of anxiety such as shaking and a pounding heart.  

Ask your provider if medication is right for you.  

What’s the bottom line? 

If you think you might have anxiety, it’s important to know that help is available. Don’t be shy about bringing it up with your provider. They can help you figure out what’s going on. Taking steps to treat anxiety now can give you a better quality of life — and the relief you deserve. 

Article sources: 
Anxiety survey: National Center for Health Statistics  
Screening recommendations: U.S. Preventive Services Task Force   
Screening basics: Mental Health America; Cleveland Clinic 
Choosing a therapist: Anxiety & Depression Association of America  
Exercise and anxiety: Journal of Affective Disorders; JAMA Psychiatry 
Diet and anxiety: Nutrients 
Medication basics: NYU Langone Health