Breathing exercises or meditation can help people fall asleep more easily. However, anticipatory anxiety causes sleep disturbance and insomnia, and a lack of sleep worsens anxiety. Individuals should try to get enough sleep by going to bed at the same time each night and getting up at the same time each morning. Sleep is another important area for those with anxiety. Exercise regularly, as research indicates it can reduce anxiety.Eat a balanced diet, and limit caffeine and sugar, which can make anxiety worse.Reduce sources of stress where possible.Good self-care begins with taking care of basic needs. The following tips may help people with anticipatory anxiety to reduce their fear and cope with uncertainty about the future: Look after basic needs experiencing trauma or high levels of stress.Risk factors for anxiety disorders include: Medications: Anxiety can be a side effect of some medications, or withdrawal from medications or drugs.Medical conditions: Some medical illnesses, such as heart disease or thyroid disorders, can contribute to anxiety.Life experiences: Traumatic events or high levels of stress, for example, can trigger anxiety in some people.Genetics: Anxiety disorders often run in families.However, they may result from a combination of: Learn more.Įxperts still do not fully understand the causes of anxiety disorders. Panic disorder: Affecting 2–3% of Americans in a given year, panic disorder causes repeated attacks of panic and intense anxiety that peak within a few minutes.In the past year, an estimated 9.1% of U.S. Specific phobias: People with phobias experience major anxiety and fear when they anticipate or are in the presence of a specific object, place, or situation.adults in the past year, is characterized by anxiety and avoidance of social situations due to embarrassment or self-consciousness. Social anxiety disorder: This disorder, which has affected an estimated 7.1% of U.S.Generalized anxiety disorder (GAD): Affecting 3.1% of the population in any given year, GAD causes persistent and excessive anxiety about various activities and events.Anxiety only becomes a problem when it involves excessive fear or worries that impact a person’s wellbeing and functioning.Īnticipatory anxiety is a symptom of other anxiety disorders, such as: Anticipatory anxiety is a normal human process and a reaction to stress.
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