Everyone feels anxious every now and then. You might worry while facing a problem at work, before taking a test, or before making an important decision.

The occasional anxiety is OK, but anxiety disorders are different. They are mental illnesses that cause constant and overwhelming anxiety and fear.

This excessive anxiety could make you avoid work, school, family get-togethers, and other social situations that might trigger or worsen your symptoms.

Anxiety disorders can affect your cardiovascular health, resulting in a rapid heart rate, chest pain, and palpitations. They also increase risks of heart disease and high blood pressure, and could contribute to coronary events for people with existing heart conditions.

If not treated, anxiety disorders could also lead to substance abuse, insomnia, social isolation, depression, and more.

Thankfully, there are several ways to manage anxiety. Here are some of them.

1. Therapy

Therapy is an effective treatment that enables you to identify root causes of your fears and worries, as well as relaxation methods, problem-solving skills, and coping mechanisms. It helps you view things from different perspectives, offers you the tools for conquering anxiety, and teaches you how to use them.

Since anxiety disorders stem from different issues, treatments are tailored to meet your unique symptoms and diagnosis. The sessions may be offered individually or as a group with people who experience similar issues.

2. Physical activity

Engaging in physical activity shifts your attention away from the things that make you anxious. It minimises muscle tension and reduces your body’s contribution to anxiety, increases your heart rate, and alters brain chemistry, producing more neurochemicals to reduce anxiety effects.

Exercising regularly improves self-confidence and mood, helps you relax, and enables you to get better sleep, which is usually disrupted by anxiety. On that note:

3. Get enough sleep

Getting good-quality sleep can help reduce anxiety levels, making it more manageable. Sleep contributes to the neurotransmitters that alleviate your mood and relieve depression and anxiety.

People with chronic insomnia are at a greater risk of contracting an anxiety disorder. Consider getting treatment for your sleep issues, including cognitive behavioural therapy and sleep aids.

4. Mindfulness

Practising mindfulness involves being in the present, focusing on your daily life, and listening to your body more. It helps to set an intention that allows you to focus on your goals.

Guided meditation and deep breathing are good mindfulness exercises. Breathe in through your nose for five seconds, then out through your mouth for another five, and repeat.

Alternatively, go for regular walks while paying attention to the sounds and smells around you. These activities keep you from worrying about your problems, reducing anxiety.

5. Know your triggers

Anxiety disorders can be disturbing, especially if they cause panic attacks. Knowing your triggers enables you to develop coping strategies to avoid these attacks and manage your condition successfully.

These triggers could be actions or situations that cause you to fear or worry. They include, but are not limited to, caffeine, health problems, relationship issues, stress, work conflicts, and finances.

To identify your triggers, you could keep a journal where you identify major stressors and reflect on past experiences. Listening to your body, talking to trusted confidants or a professional, or consulting your doctor will also help.

Remember – mild anxiety can easily be managed but, when it becomes chronic, it can be difficult doing it on your own. Seek professional help as necessary, and recognise that while there are options of treating your anxiety through medication, this should always be done under medical supervision.

Dennis Relojo-Howell is the founder of Psychreg. Connect with him on Twitter @dennisr_howell.