What are the best ways to temporarily ease anxiety?

Answer by Mark Myers:

There are several different components at work when it comes to anxiety. These would include thoughts, behaviors, physiology, and/or environment. Most of the time we can utilize tools to address all the above. Recognize patterns to your anxiety (environment). Certain surroundings may create more anxiety. Preparing for these situations (not worrying about them) will give you a better opportunity to lessen the anxiety.
Another area to look into is your own internal dialogue (thoughts). Recognize how your own thought process may contribute to your angst. Journaling, writing down your thoughts, will help recognize these thoughts. Some people are just wired (physiology) to be anxious. For these individuals, slowing down their physical responses by breathing exercises or progressive relaxation could greatly help. Practicing this techniques is going to be important and will give you more confidence in addressing anxiety.
Anxiety is a emotion that tells us something is wrong. It signals us from messages our brains are interpreting that something is amiss. If we give in to the anxiety (behavior) and avoid the situation that is making us anxious, we are reinforcing the anxiety experience. Working through your anxiety utilizing some of these suggestions, will give you a better chance at mastering your anxiety.
Lastly, I would suggest looking at your lifestyle. Diet, exercise, and poor sleep habits could be contributing factors.  If the anxiety persists and is uncomfortable enough, I would suggest seeking out  professional advise.
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Why is it so hard to get rid of anxiety knowing that it is one the reason I can't enjoy life?

Answer by Mark Myers:

Identifying a problem (Anxiety) does not mean it goes away. I credit you for acknowledging your anxiety and wanting to do something about it. Some people struggle with anxiety a long time before coming to terms with their challenge.

My first suggestion is devising a game plan.Understanding more about your anxiety will give you a better idea how to address it. What are the symptoms you experience? What are circumstances that the symptoms present themselves? How do they go away? By creating more awareness to patterns and circumstances of your anxiety, it will be easier to devise a plan to address anxiety. It would help to keep a journal of days events. Even on days you don't experience symptoms this is helpful information to know.

Overall, lifestyle is something to take a look at. Diet, exercise, alcohol intake, employment, and support groups should be evaluated. These areas could have significant impact on anxiety symptoms. Also, recognize thoughts that may contribute to anxiety. Anxiety is a signal from our brain we are reacting to. Often times this signal is a subjective interpretation of events or situations. Even if anxiety is not directly related to our thoughts, your response to anxiety symptoms could influence the intensity of anxiety and duration symptoms last.

Lastly, if symptoms do not go away, consider talking to a professional. This could be a doctor, psychiatrist or therapist.

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Mark Myers Expert Answer(selective Mutism)

Mark Myers Expert Answer to: I have a son who had selective mutism from 6-8 years. He is now 16 and has been diagnosed with OCD. He also appears to be suffering from severe depression. Are these linked? Selective Mutism, as you may well know, is predominately found in children. However, some adults do experience it as well. This disorder is characterized by a person persistently failing to speak in select settings, which continues for more than 1 month. These individuals do talk to other people, usually family members. The diagnosis of Selective Mutism, does fall under the anxiety disorder spectrum. This spectrum would also include OCD. In fact, it is not unusual for OCD, or other types of anxiety disorders to coexist with Selective Mutism. It also does put a person at greater risk to develop other anxiety disorders later in life. view full answer

Mark Myers expert answer to: How do you cope when your moods are flipping from severe anxiety to deep depression? (I am taking meds already.)

It would be helpful to find out a little more the symptoms you are presenting. The type of mood swings and frequency MAY indicate a different diagnosis. The mood swings themselves must be a difficult challenge,let alone the symptoms. I would first recommend click for more 

Lab studies Show That Light Reduces Fear

By Rick Nauert PhD Senior News Editor
Reviewed by John M. Grohol, Psy.D. on August 11, 2011

Lab Studies Show that Light Reduces Fear Using mice as model, University of Virginia researchers discover light plays a role in reducing fear and anxiety.

This finding and application may augment the treatment of a variety of mental disorders including depression, anxiety, panic disorders, phobias and post-traumatic stress disorder.

The research builds on earlier findings by biologists and psychologists showing that light affects mood with the new study demonstrating light can modulate fear.

As mice are nocturnal animals, the researchers discovered intense light enhances fear or anxiety in mice, in much the same way that darkness can intensify fear or anxiety in diurnal humans.

The finding is published in the journal Proceedings of the National Academy of Sciences.

“We looked at the effect of light on learned fear, because light is a pervasive feature of the environment that has profound effects on behavior and physiology,” said Brian Wiltgen.

“Light plays an important role in modulating heart rate, circadian rhythms, sleep/wake cycles, digestion, hormones, mood and other processes of the body. In our study we wanted to see how it affects learned fear.”

Fear is a natural mechanism for survival and is often an instinct. For example, fears or reactions to loud noise, sudden movements and heights are innate.

In addition, humans and other mammals can learn from their experiences which may include dangerous or bad situations. This “learned fear” can protect us from dangers.

Unfortunately, this fear can become abnormally accentuated, sometimes leading to debilitating phobias. About 40 million people in the United States suffer from dysregulated fear and heightened states of anxiety.

“Studies show that light influences learning, memory and anxiety,” Wiltgen said. “We have now shown that light also can modulate conditioned fear responses.”

“In this work we describe the modulation of learned fear by ambient light,” said Ignacio Provencio, an expert on light and photoreception.

“The dysregulation of fear is an important component of many disorders, including generalized anxiety disorder, panic disorder, specific phobias and post-traumatic stress disorder.

Understanding how light regulates learned fear may inform therapies aimed at treating some of these fear-based disorders.”

“The implications of this in humans is this: that being diurnal, the absence of light can be a source of fear,” Wiltgen said.

“But increased light can be used to reduce fear and anxiety and to treat depression.

“If we can come to understand the cellular mechanisms that affect this, then eventually abnormal anxiety and fear might be treated with improved pharmaceuticals to mimic or augment light therapy.”

Source: University of Virginia

Mark Myers Expert Answer to "How Do I help a friend who suffers from Anxiety Disorder?

My answer on @Quora to: How do you help your friend who suffers from anxiety? click for more

Lab studies Show That Light Reduces Fear

By Rick Nauert PhD Senior News Editor
Reviewed by John M. Grohol, Psy.D. on August 11, 2011

Lab Studies Show that Light Reduces Fear Using mice as model, University of Virginia researchers discover light plays a role in reducing fear and anxiety.

This finding and application may augment the treatment of a variety of mental disorders including depression, anxiety, panic disorders, phobias and post-traumatic stress disorder.

The research builds on earlier findings by biologists and psychologists showing that light affects mood with the new study demonstrating light can modulate fear.

As mice are nocturnal animals, the researchers discovered intense light enhances fear or anxiety in mice, in much the same way that darkness can intensify fear or anxiety in diurnal humans.

The finding is published in the journal Proceedings of the National Academy of Sciences.

“We looked at the effect of light on learned fear, because light is a pervasive feature of the environment that has profound effects on behavior and physiology,” said Brian Wiltgen.

“Light plays an important role in modulating heart rate, circadian rhythms, sleep/wake cycles, digestion, hormones, mood and other processes of the body. In our study we wanted to see how it affects learned fear.”

Fear is a natural mechanism for survival and is often an instinct. For example, fears or reactions to loud noise, sudden movements and heights are innate.

In addition, humans and other mammals can learn from their experiences which may include dangerous or bad situations. This “learned fear” can protect us from dangers.

Unfortunately, this fear can become abnormally accentuated, sometimes leading to debilitating phobias. About 40 million people in the United States suffer from dysregulated fear and heightened states of anxiety.

“Studies show that light influences learning, memory and anxiety,” Wiltgen said. “We have now shown that light also can modulate conditioned fear responses.”

“In this work we describe the modulation of learned fear by ambient light,” said Ignacio Provencio, an expert on light and photoreception.

“The dysregulation of fear is an important component of many disorders, including generalized anxiety disorder, panic disorder, specific phobias and post-traumatic stress disorder.

Understanding how light regulates learned fear may inform therapies aimed at treating some of these fear-based disorders.”

“The implications of this in humans is this: that being diurnal, the absence of light can be a source of fear,” Wiltgen said.

“But increased light can be used to reduce fear and anxiety and to treat depression.

“If we can come to understand the cellular mechanisms that affect this, then eventually abnormal anxiety and fear might be treated with improved pharmaceuticals to mimic or augment light therapy.”

Source: University of Virginia

Top Ten Stress Relievers

Top Ten Stress Relievers

1. Exercise

2. Take a walk

3. Take a fun class

4. Take a few minutes and do a visualization of restful or peaceful

    place/thought

5. Take a yoga class

6. Practice deep breathing techniques

7. Participate in a fun activity with partner or friend

8. Cognitive reframing…..  look at it from a different perspective.

9. Read a book

10. Get away from the moment. Try to predict stressful situations and prepare for them.

Anxiety and Panic Attacks

Included are some suggestions in addressing symptoms for Anxiety and panic attacks. One approach in and of itself may not be the answer, but a combination of some of these approaches might be able to significantly

reduce the discomfort that you are experiencing.

Prevalence Data for Anxiety Disorders

Simple Phobic

A. Most common form of psycho

pathology - an estimated 19-23%

lifetime prevalence rate.  

Social Phobia

A. 2% of population have social phobia.

B. 40% of population consider

themselves to be shy and 90% of the

population admit to at least one period of

difficulty of shyness.

Panic Disorder

A. Panic disorder with agoraphobia

occurs in 2.5-5.7% of the population.

B. Panic disorder without agoraphobia

occurs in .6-1.0% of the population.

C. Woman are two times more likely to

be agoraphobic than men.

D. Men with panic disorder are more

likely to abuse alcohol than are woman.

E. 34% of the general population have a

panic attack within a 1 year period: 85%

have 5 or more panic attacks within a

year period.

1. AWARENESS OF SYMPTOMS

By keeping track of your symptoms and their severity over time, this can help gauge your progress in treatment. Keeping a journal will help you record what your thoughts and feelings are in given situations. In time, you may be able to identify patterns to your episodes. Often, these written records can provide

a broader perspective of your progress during those times you may be experiencing difficult periods in your

recovery. It is then easier to understand the connection between thoughts and actions\feelings. These records, will also be excellent resources for you at later dates in your life if these symptoms resurface.

2. ASSERTIVENESS

Improving assertiveness skills takes both education and practice. In practicing assertiveness skills, It is important to know that positive change doesn’t always come easy or without some discomfort. The benefits towards change include greater confidence in yourself and your abilities, increased trust in relationships, and a healthier sense of boundaries.

3. NUTRITION

Significant progress has been made in investigating how nutrition can influence mood and behavior. Caffeine

is a nervous system stimulant which may increase anxiety symptoms. In addition to reducing or eliminating caffeine, anxiety may be reduced by eating less processed and sugary foods which tend to deplete the

body’s energy reserves in the long run. Eating food high in complex carbohydrates can help to calm the

mind and the body by increasing levels of serotonin. Consider the use of vitamins and mineral supplements.

Your doctor or other trained professionals can assist you in making healthy nutritional choices.

4. EDUCATION

Individuals can learn about the treatment of anxiety, stress, and panic attacks from doctors, therapists, books,

the Internet, and peers. Knowledge can be empowering and reduce anxiety because individuals better understand their symptoms.

5. REGULAR RELAXATION

During anxiety and panic attacks, the sympathetic branch of the nervous system is active. The regular practice of relation can help you to over-learn the relaxation response so that it will become more dominant than the anxiety and panic response. During relaxation, heart rate and blood pressure tend to decrease as well as other changes which help to decrease the sympathetic activity and increase parasympathetic activity of the autonomic nervous system.

6. EXERCISE

Exercise can help to disrupt the cycle of anxiety, depression, and fatigue. The body becomes better able to handle the effects of physical and emotional stress. Many find that going for walk, especially in the morning, can help to reduce the symptoms of generalized anxiety.

7. SUPPORTIVE RELATIONSHIPS

There is an increasing correlation between supportive relationships and health. Relationships provide a well

needed stress buffer and help fulfill a very important human need. Often being with others helps balance the focus between oneself and others.

8. MEDICATION

Medication can help stabilization of function and create opportunities for other aspects of treatment to beneficial. Medication is often utilized when there is significant impairment in day to day functioning. Because each person differs biologically and psychologically, it is imperative to discuss the use of medication with your doctor.

9. RATIONAL THOUGHTS

Thoughts play a key role in influencing feelings and behavior. Cognitive restructuring can assist you in learning

how to change often predictable and self defeating thoughts. Through increased awareness and practice, unrealistic thought patterns can be replaced with more rational ones. These self enhancing thoughts often play a role in transforming behavior responses with reduced anxiety.

What are the most effective treatments for OCD?

Obsessive Compulsive Disorder(OCD), like many mental health afflictions, has different degrees of severity. Some individuals afflicted with this disorder, are able to maintain normal levels of functioning. This would include being successful at work, have few conflicts at home due to the disorder, and enjoy a good standing in the community. Few, if any people may suspect that person having OCD. Other individuals, due to the disorder, may not be able to leave their homes or function in any structured environment.

The severity of the disorder will dictate course of treatment. Medication, in most cases, would be the starting point. Since this is a very complex disorder, it is recommended you seek out a psychiatrist for medication management as opposed to a Primary care Physician. This is a diagnosis that falls under a speciality and should be addressed by someone who specializes in this.

Talk therapy is also recommended. During therapy, the patient is encouraged to desensitize themselves to the ritual or thought that is creating the challenge. The continued exposure to the stimuli eventually will eventually lessen the urge to continue with the thought or ritual. Stress management, relaxation techniques, and challenging thoughts and beliefs that contribute to the disorder should be utilized in talk therapy. Cognitive Behavioral Therapy has been found to be effective with this disorder, in addressing faulty thoughts and beliefs that accompany this disorder.